Sat 27th Apr 2024 at 8:51am by Jaks

Run > Long Run
  • Good
  • breezy
  • warm
  • Time
    3:35:47
  • Miles
    16.07
  • Min/mi
    13:26
  • Pacing
    43.5%
  • WAVA
    51.17
  • Stride(cm)
    80
  • Cals
    1834
  • Cadence
    150
  • BPM
    134
  • %MHR
    76.4
  • B/mi
    1795
  • Asc(m)
    322
  • Hillscore
    20
  • Surface
    Mixed

Notes & Comments

10 comments
Found this really hard for the first 5 miles. I had to remind myself that some runs can be hard and on race day I might feel the same and I just have to get on with it.

Run/walk as per usual. I don’t normally listen to music on my run but I decided to listen to Tony Blackburn and the Sounds of the 60s whilst going up the hills in the last 5 miles, I sang out loud and really enjoyed myself even if I do sing out of tune and my legs were really aching 😜
Very busy out there this morning.

1) 1mi - 12:08(12:08/mi) 118/132bpm [1432b/mi] 110cal
2) 1mi - 12:22(12:22/mi) 129/140bpm [1595b/mi] 111cal
3) 1mi - 12:12(12:12/mi) 134/140bpm [1635b/mi] 116cal
4) 1mi - 14:06(14:06/mi) 132/141bpm [1862b/mi] 121cal
5) 1mi - 12:53(12:53/mi) 131/142bpm [1688b/mi] 113cal
6) 1mi - 13:38(13:38/mi) 132/141bpm [1799b/mi] 117cal
7) 1mi - 12:59(12:59/mi) 137/145bpm [1780b/mi] 116cal
8) 1mi - 14:07(14:07/mi) 130/140bpm [1834b/mi] 117cal
9) 1mi - 13:56(13:56/mi) 131/140bpm [1826b/mi] 107cal
10) 1mi - 14:31(14:31/mi) 132/145bpm [1916b/mi] 110cal
11) 1mi - 13:27(13:27/mi) 136/145bpm [1830b/mi] 112cal
12) 1mi - 14:59(14:59/mi) 134/150bpm [2007b/mi] 117cal
13) 1mi - 13:37(13:37/mi) 142/163bpm [1933b/mi] 114cal
14) 1mi - 12:19(12:19/mi) 139/155bpm [1712b/mi] 104cal
15) 1mi - 14:56(14:56/mi) 134/155bpm [2001b/mi] 127cal
16) 1mi - 12:45(12:45/mi) 148/172bpm [1886b/mi] 116cal
17) 0.07mi - 52(13:12/mi) 143/148bpm [1888b/mi] 6cal
12:08 12:22 12:12 14:06 12:53 13:38 12:59 14:07 13:56 14:31 13:27 14:59 13:37 12:19 14:56 12:45 52
♪♫ Synge ♪♫
Impressive run - well done for persevering.
Jaks
Thanks Synge ☺️
IdristheDragon
Well done :)
Jaks
Thanks Idris 😁
Velociraptor
Brilliant :)
Jaks
Thanks V’rap 😁
Rosehip
great miles :)
Jaks
Thanks Rosehip 😀
runnyeyes
I think you do all your long runs on your own.. that’s tough. You’re doing brilliantly
Jaks
You’re right I do 😁. Thanks
☺️

Pace

30% 8% 14% 13% 24% 10%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 9:33 9:33 +3:24 19:05 113 74-126 2157 167 128-172 12/8
1.00 19:40 10:08 +4:09 20:16 121 84-132 2451 166 128-174 4/14
1.50 25:21 5:40 11:21 134 125-139 1520 169 164-172 4/14
2.00 32:03 6:42 13:24 126 111-140 1689 149 124-172 6/5
2.50 38:22 6:19 12:37 132 125-138 1666 154 124-172 4/8
3.00 44:15 5:54 11:47 136 130-140 1603 164 128-172 6/12
3.50 55:59 11:44 +5:00 23:27 130 110-141 3049 151 128-172 20/4
4.00 1:03:21 7:23 14:45 132 126-140 1947 144 82-172 12/6
4.50 1:09:54 6:33 13:06 132 124-142 1728 154 116-170 13/4
5.00 1:16:15 6:20 12:41 130 120-138 1649 153 124-172 6/11
5.50 1:22:49 6:35 13:09 132 126-140 1736 153 120-172 13/5
6.00 1:29:52 7:03 14:07 132 122-139 1863 152 118-172 18/4
6.50 1:36:43 6:50 13:41 136 129-140 1860 151 120-172 13/13
7.00 1:42:52 6:09 12:18 137 128-145 1685 155 84-172 12/19
7.50 1:50:25 7:33 +51 15:06 128 115-139 1933 151 102-172 23/15
8.00 1:57:50 7:25 14:50 131 116-140 1944 141 118-172 11/22
8.50 2:04:34 6:44 13:29 130 119-140 1753 153 110-172 9/13
9.00 2:11:46 7:12 14:24 132 121-139 1901 147 112-172 15/16
9.50 2:19:14 7:27 14:54 132 124-140 1968 152 120-174 11/7
10.00 2:29:46 10:32 +3:29 21:04 130 105-144 2740 139 84-174 21/10
10.50 2:36:28 6:43 13:25 135 126-145 1812 148 86-176 13/22
11.00 2:43:13 6:45 13:29 136 127-142 1834 152 120-174 14/6
11.50 2:50:28 7:15 14:30 135 121-150 1958 125 86-174 20/6
12.00 2:58:12 7:43 15:27 135 119-147 2085 126 86-178 25/2
12.50 3:06:12 8:01 16:01 140 133-151 2243 131 92-172 13/27
13.00 3:11:48 5:36 11:13 147 132-163 1648 165 80-184 4/34
13.50 3:17:30 5:41 11:23 147 136-154 1673 164 122-174 1/27
14.00 3:24:08 6:38 13:16 133 120-145 1763 150 124-180 13/12
14.50 3:31:13 7:05 14:10 134 119-155 1898 145 124-174 14/5
15.00 3:39:04 7:51 15:42 135 123-143 2120 134 84-174 35/0
15.50 3:46:17 7:14 14:27 140 127-154 2023 145 84-174 17/20
16.00 3:51:49 5:32 11:03 158 145-171 1746 171 136-176 1/36
16.07 3:52:40 51 13:07 144 140-147 1889 150 132-178 1/1

Heart

134/171max
  • Show Beats/Mile

Elevation

Asc 322m, Range 100m, Flat prediction 3:26:19
Elevation Graph
Biggest Climbs (m) Min/mi
55 3.5% 16:02
51 4.0% 15:59
20 2.3% 14:12
17 5.0% 16:58
13 1.6% 12:43
12 3.0% 14:25
See your biggest climbs

Cadence

150 (184 max) Stride Length: 80cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 49.8 169 10.1 1:49:03 12:10
Walk 44.5 126 6 1:49:26 18:13
Still 0.3 - - 48 -
Pause 5.4 - - 13:24 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:32 10:12 43.81% More
800m 5:19 10:41 50.58% More
1km 6:49 10:58 50.64% More
Mile 11:10 11:10 50.52% More
5k 40:48 13:08 48.28% More
5 miles 1:07:45 13:33 47.68% More
10k 1:24:58 13:40 47.71% More
10 miles 2:20:24 14:02 47.84% More
Half 3:04:50 14:07 47.95% More

Predictions

Dist Time Per Mile WAVA
1M 11:22 11:22 49.59
5km 37:48 12:10 52.11
5M 1:02:36 12:31 51.60
10km 1:18:49 12:41 51.43
10M 2:10:31 13:03 51.46
Half 2:53:46 13:16 50.65
20M 4:32:06 13:36 51.28
Mara 6:02:17 13:50 51.27

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