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Sun 16th Jul 2023 at 8:17am by Fenland Flier

Run > Long Run
  • windy
  • warm
  • Time
    2:47:18
  • Miles
    18.44
  • Min/mi
    9:04
  • Pacing
    58.8%
  • WAVA
    59.31
  • Stride(cm)
    103
  • Cals
    1392
  • Watts
    196
  • Cadence
    172
  • BPM
    142
  • %MHR
    72.4
  • B/mi
    1288
  • Asc(m)
    84
  • Surface
    Mixed

Notes & Comments

Road, grass and track.

I have looked at this route before but decided today was the day. Into the wind for the first 7 miles and back wind home. New blue circles and 6 new conquercise zones.

1) 1mi - 9:08(9:08/mi) 137/156bpm [1251b/mi] 74cal 192/W 6.58/7.61mph
2) 1mi - 9:11(9:11/mi) 137/153bpm [1259b/mi] 75cal 192/W 6.52/6.74mph
3) 1mi - 9:07(9:07/mi) 138/145bpm [1258b/mi] 75cal 193/W 6.58/6.74mph
4) 1mi - 9:13(9:13/mi) 141/149bpm [1300b/mi] 76cal 194/W 6.5/6.93mph through 3 gates
5) 1mi - 9:16(9:16/mi) 140/157bpm [1298b/mi] 76cal 194/W 6.46/7.74mph
6) 1mi - 10:28(10:28/mi) 136/149bpm [1424b/mi] 73cal 170/W 5.74/7.61mph 1/4 mile walk past and through the cows
7) 1mi - 10:29(10:29/mi) 136/151bpm [1425b/mi] 75cal 173/W 5.72/7.71mph 100m of nettles and thistles, stopped to remove a splinter of something sticking into my ankle, good job I wore running tights
8) 1mi - 8:48(8:48/mi) 143/149bpm [1259b/mi] 76cal 201/W 6.82/7.12mph unintentionally increased the pace, perhaps because it wasn't grass or possibly because it wasn't head wind

9) 1mi - 8:52(8:52/mi) 142/152bpm [1260b/mi] 75cal 202/W 6.76/6.95mph
10) 1mi - 8:54(8:54/mi) 142/152bpm [1263b/mi] 75cal 199/W 6.74/7.63mph
11) 1mi - 8:40(8:40/mi) 143/151bpm [1239b/mi] 76cal 203/W 6.93/7.17mph
12) 1mi - 8:51(8:51/mi) 143/151bpm [1266b/mi] 76cal 201/W 6.78/6.93mph mostly track
13) 1mi - 8:54(8:54/mi) 143/151bpm [1274b/mi] 76cal 200/W 6.74/7.08mph some track
14) 1mi - 8:51(8:51/mi) 147/154bpm [1301b/mi] 76cal 201/W 6.78/7.04mph
15) 1mi - 8:54(8:54/mi) 146/155bpm [1299b/mi] 76cal 199/W 6.74/6.97mph mostly track
16) 1mi - 8:52(8:52/mi) 150/155bpm [1329b/mi] 76cal 201/W 6.78/7.85mph
17) 1mi - 8:51(8:51/mi) 145/154bpm [1284b/mi] 77cal 202/W 6.78/7.43mph
18) 1mi - 8:15(8:15/mi) 149/161bpm [1229b/mi] 76cal 212/W 7.26/7.77mph intentional increase in pace

19) 0.44mi - 3:43(8:30/mi) 138/155bpm [1173b/mi] 33cal 209/W 7.06/7.26mph
9:08 9:11 9:07 9:13 9:16 10:28 10:29 8:48 8:52 8:54 8:40 8:51 8:54 8:51 8:54 8:52 8:51 8:15 3:43
KatieB
Nice one. :)
Fenland Flier
Thank you Katie.
Flatlander
The turnaround, with an associated wind direction, shows clearly in your mile splits.
Nice Conquercising.
KatieB
Love that moody sky.
Fenland Flier
Thanks I'm surprised I didn't get a soaking tbh. In fact I've been home 3 hours before it has poured down.
KatieB
I got absolutely soaked today ;-)
Fenland Flier
Oh dear 🙁
KatieB
I was in the lake :-)
Fenland Flier
🤦‍♂️😂😂
Alice the Camel
That looks a nice route. Well run x
Fenland Flier
Thanks Flatlander and Alice.
Ness
Well done 👍
Fenland Flier
Thanks Ness.
Rosehip
Into the wind must have been hard work in the flatlands!
Wondered how runnable that stretch of the forty foot was
Fenland Flier
It's much better than I thought, there was a herd of cows I walked through and about 100m of nettles and thistles to fight through but someone had been through before me which helped.
Rosehip
I only know the bit from Guthram to Gosberton - one of these days I shall do some exploring
3M
Very nice long miles. :)
Bowman 🇸🇪
Nice LR, great pace!
Fenland Flier
I don't know that bit Rosehip.
Thanks 3M and Bowman.
tipsku
Great work, that's a decent long run. Well done!
Fenland Flier
Thanks Tipsku.

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.50 4:32 4:32 9:04 132 96-149 1196 172 168-176 195 181-215 16/3
1.00 9:08 4:36 9:12 142 133-156 1306 172 86-176 194 170-224 3/2
1.50 13:44 4:36 9:12 141 130-153 1297 174 168-176 193 161-212 4/5
2.00 18:19 4:36 9:11 134 131-137 1231 173 172-176 191 183-200 0/0
2.50 22:53 4:34 9:08 137 133-141 1252 173 172-174 192 183-212 0/0
3.00 27:26 4:33 9:05 140 136-145 1272 173 170-176 194 182-210 2/3
3.50 32:01 4:35 9:10 140 136-145 1283 173 164-176 196 181-216 2/2
4.00 36:39 4:38 9:16 141 135-149 1308 172 166-178 193 169-216 5/7
4.50 41:17 4:38 9:15 139 135-146 1286 171 166-174 192 181-222 4/3
5.00 48:25 7:08 +2:30 14:16 141 116-157 2012 171 88-200 200 90-230 6/5
5.50 54:19 5:54 11:47 135 115-149 1592 144 110-176 154 41-218 2/5
6.00 58:53 4:35 9:10 137 119-146 1255 169 126-178 190 119-242 4/5
6.50 1:04:03 5:10 10:19 138 128-145 1424 164 88-174 179 59-212 6/5
7.00 1:10:02 5:59 +41 11:57 134 123-151 1602 157 86-182 172 30-253 5/6
7.50 1:14:25 4:23 8:46 144 139-149 1264 175 172-178 203 193-218 5/6
8.00 1:18:50 4:25 8:51 143 139-149 1265 175 174-178 199 188-211 1/1
8.50 1:23:18 4:28 8:55 143 137-152 1276 175 174-178 201 188-229 1/3
9.00 1:27:43 4:25 8:50 142 132-148 1254 175 172-178 202 181-227 4/2
9.50 1:32:07 4:24 8:48 143 138-147 1259 176 166-178 199 182-213 3/4
10.00 1:36:36 4:29 8:58 142 131-152 1274 175 172-204 198 162-235 2/3
10.50 1:40:55 4:19 8:37 143 129-151 1233 175 170-182 203 188-211 4/4
11.00 1:45:16 4:22 8:43 144 139-149 1256 176 174-180 203 184-223 1/2
11.50 1:49:45 4:28 8:57 142 135-151 1270 175 172-176 200 193-229 2/1
12.00 1:54:07 4:23 8:45 143 140-146 1252 175 174-178 203 198-221 3/3
12.50 1:58:35 4:27 8:54 142 137-148 1265 174 170-176 200 175-228 1/2
13.00 2:03:02 4:27 8:54 145 140-151 1292 170 164-174 201 193-228 3/3
13.50 2:07:28 4:26 8:52 146 138-152 1295 173 170-178 201 188-215 3/4
14.00 2:11:53 4:25 8:50 148 141-154 1308 173 172-176 202 192-220 3/1
14.50 2:16:22 4:29 8:58 145 140-153 1300 172 166-174 196 193-213 1/4
15.00 2:20:46 4:25 8:49 147 141-155 1296 174 168-178 201 195-223 3/2
15.50 2:25:11 4:25 8:50 151 141-155 1333 176 170-184 201 193-221 2/2
16.00 2:29:38 4:27 8:53 150 143-154 1334 173 118-178 201 111-231 1/1
16.50 2:36:56 7:18 +2:55 14:35 145 139-154 2115 176 80-180 204 94-223 5/5
17.00 2:41:23 4:28 8:55 144 140-149 1285 176 174-178 201 188-220 3/3
17.50 2:45:29 4:05 8:11 149 138-161 1218 177 172-180 211 173-244 3/4
18.00 2:49:38 4:10 8:19 149 132-158 1240 177 174-180 213 208-224 1/2
18.44 2:53:22 3:44 8:33 138 119-155 1180 177 174-178 209 203-226 2/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 161 max Delete HR Trace

  • Cadence Distribution

    172 avge / 204 max Stride Length: 103cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.5 173 18.1 2:43:40 9:15
    Walk 3.4 116 0.3 6:00 17:29
    Still 0.1 - - 6 -
    Pause 2.0 - - 3:36 -

  • Power Distribution

    196W (253 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:56 7:48 44.83% More
    800m 4:01 8:05 51.55% More
    1km 5:02 8:06 54.18% More
    Mile 8:12 8:12 57.64% More
    5k 27:19 8:47 57.13% More
    5 miles 43:58 8:48 57.98% More
    10k 54:44 8:49 58.21% More
    10 miles 1:30:36 9:04 57.83% More
    Half 2:01:26 9:16 57.45% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:20 7:20 64.43
    5km 24:46 7:58 62.99
    5M 41:15 8:15 61.80
    10km 52:05 8:23 61.17
    10M 1:26:46 8:41 60.38
    Half 1:55:56 8:51 59.69
    20M 3:02:32 9:08 59.38
    Mara 4:03:52 9:18 59.48

Photos



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