Sat 11th May 2024 at 5:58am by Jaks
Run > Long Run
v warm
-
Time
5:20:30
-
Miles
20.01
-
Min/mi
16:01
-
Pacing
0%
-
WAVA
43.56
-
Stride(cm)
73
-
Cals
2357
-
Cadence
138
-
BPM
128
-
%MHR
73.4
-
B/mi
2058
-
Asc(m)
668
-
Hillscore
55
-
Surface
Mixed
Notes & Comments
14 comments
Long run done. That was hard as I kept having to stop as my colon was playing up. Think I’m going to take an Imodium before my next long run.
Struggled on some of the steeper bits, need more practice.
From Wasdale to Boot it’s still really boggy, lots of clean running water as well though to wash the boggy stuff off.
Stopped in Boot for a bit chatting to a chap who was on a recce from Coniston to Buttermere also had a banana and an ice cream.
Glad to have got that run done, should have been 19 miles but extended to 20 so Al could pick me up at Muncaster. It was very hot out there today.
1) 1mi - 13:07(13:07/mi) 118/130bpm [1547b/mi] 112cal
2) 1mi - 14:11(14:11/mi) 133/156bpm [1887b/mi] 122cal
3) 1mi - 12:20(12:20/mi) 125/144bpm [1541b/mi] 106cal
4) 1mi - 15:46(15:46/mi) 125/136bpm [1971b/mi] 128cal
5) 1mi - 13:23(13:23/mi) 123/135bpm [1646b/mi] 114cal
6) 1mi - 13:12(13:12/mi) 118/134bpm [1558b/mi] 100cal
7) 1mi - 14:11(14:11/mi) 119/130bpm [1688b/mi] 116cal
8) 1mi - 13:53(13:53/mi) 124/134bpm [1722b/mi] 112cal
9) 1mi - 17:01(17:01/mi) 126/138bpm [2144b/mi] 131cal
10) 1mi - 29:12(29:12/mi) 132/146bpm [3854b/mi] 207cal
11) 1mi - 18:37(18:37/mi) 127/146bpm [2365b/mi] 110cal
12) 1mi - 18:59(18:59/mi) 126/151bpm [2392b/mi] 106cal
13) 1mi - 18:17(18:17/mi) 121/145bpm [2212b/mi] 87cal
14) 1mi - 16:03(16:03/mi) 127/149bpm [2039b/mi] 112cal
15) 1mi - 14:23(14:23/mi) 135/141bpm [1943b/mi] 116cal
16) 1mi - 14:38(14:38/mi) 134/144bpm [1960b/mi] 113cal
17) 1mi - 14:44(14:44/mi) 134/143bpm [1975b/mi] 108cal
18) 1mi - 14:21(14:21/mi) 135/144bpm [1938b/mi] 103cal
19) 1mi - 21:06(21:06/mi) 139/149bpm [2933b/mi] 149cal
20) 1mi - 13:01(13:01/mi) 141/150bpm [1834b/mi] 104cal
21) 0.01mi - 5(11:37/mi) 149/149bpm [1731b/mi] 1cal
13:07 14:11 12:20 15:46 13:23 13:12 14:11 13:53 17:01 29:12 18:37 18:59 18:17 16:03 14:23 14:38 14:44 14:21 21:06 13:01
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 1.00 |
13:06 |
13:06 |
13:06 |
115 71-130 |
1507 |
162 84-174 |
45/14 |
| 2.00 |
27:18 |
14:12 |
14:12 |
133 111-156 |
1888 |
149 112-174 |
24/61 |
| 3.00 |
45:10 |
17:52 +5:34
|
17:52 |
125 108-143 |
2233 |
158 114-172 |
47/18 |
| 4.00 |
1:00:59 |
15:49 |
15:49 |
126 112-136 |
1993 |
134 110-172 |
54/33 |
| 5.00 |
1:14:21 |
13:22 |
13:22 |
123 111-135 |
1644 |
149 114-174 |
25/52 |
| 6.00 |
1:34:13 |
19:52 +6:41
|
19:52 |
118 109-134 |
2345 |
153 86-174 |
34/39 |
| 7.00 |
1:48:26 |
14:13 |
14:13 |
119 106-130 |
1692 |
143 114-170 |
40/23 |
| 8.00 |
2:02:19 |
13:53 |
13:53 |
123 111-135 |
1707 |
149 114-176 |
96/1 |
| 9.00 |
2:31:00 |
28:41 +11:40
|
28:41 |
126 103-137 |
3613 |
126 96-174 |
91/1 |
| 10.00 |
3:03:41 |
32:41 +3:29
|
32:41 |
131 109-146 |
4281 |
99 80-168 |
41/52 |
| 11.00 |
3:24:34 |
20:53 +2:16
|
20:53 |
127 108-146 |
2653 |
128 84-174 |
36/29 |
| 12.00 |
3:43:32 |
18:58 |
18:58 |
128 106-151 |
2427 |
131 80-166 |
12/86 |
| 13.00 |
4:01:49 |
18:18 |
18:18 |
121 99-144 |
2213 |
135 38-170 |
3/85 |
| 14.00 |
4:35:24 |
33:35 +17:35
|
33:35 |
127 106-149 |
4264 |
145 80-178 |
11/63 |
| 15.00 |
4:53:55 |
18:31 +4:05
|
18:31 |
134 109-141 |
2481 |
152 108-176 |
31/35 |
| 16.00 |
5:08:33 |
14:38 |
14:38 |
134 123-143 |
1960 |
146 84-176 |
13/37 |
| 17.00 |
5:23:16 |
14:44 |
14:44 |
133 109-143 |
1959 |
140 112-176 |
24/29 |
| 18.00 |
5:37:38 |
14:22 |
14:22 |
135 124-144 |
1940 |
138 88-178 |
30/22 |
| 19.00 |
6:05:25 |
27:46 +6:40
|
27:46 |
139 125-149 |
3860 |
114 98-176 |
118/0 |
| 20.00 |
6:18:25 |
13:00 |
13:00 |
140 135-150 |
1821 |
160 94-178 |
22/94 |
| 20.01 |
6:18:30 |
5 |
15:04 |
149 148-149 |
2244 |
170 170-170 |
0/0 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
227 9.4% |
36:23
|
|
145 9.4% |
28:55
|
|
82 3.8% |
16:06
|
|
55 3.6% |
15:17
|
|
15 4.3% |
16:32
|
|
15 4.9% |
17:11
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
34.7 |
167 |
10.3 |
1:33:28 |
14:41 |
| Walk |
51.5 |
116 |
9.7 |
3:44:58 |
23:13 |
| Still |
0.5 |
- |
- |
2:05 |
- |
| Pause |
13.3 |
- |
- |
58:00 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:37 |
10:32 |
42.44% |
More |
| 800m |
5:20 |
10:44 |
50.31% |
More |
| 1km |
6:45 |
10:52 |
51.06% |
More |
| Mile |
11:19 |
11:19 |
49.83% |
More |
| 5k |
44:43 |
14:23 |
44.05% |
More |
| 5 miles |
1:13:58 |
14:48 |
43.67% |
More |
| 10k |
1:36:23 |
15:31 |
42.05% |
More |
| 10 miles |
3:03:40 |
18:22 |
36.57% |
More |
| Half |
4:20:47 |
19:54 |
33.98% |
More |
| 20 miles |
6:18:23 |
18:55 |
36.88% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
13:23 |
13:23 |
42.12 |
| 5km |
44:30 |
14:19 |
44.26 |
| 5M |
1:13:41 |
14:44 |
43.84 |
| 10km |
1:32:47 |
14:56 |
43.69 |
| 10M |
2:33:38 |
15:22 |
43.72 |
| Half |
3:24:33 |
15:37 |
43.03 |
| 20M |
5:20:20 |
16:01 |
43.56 |
| Mara |
7:06:29 |
16:17 |
43.55 |
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Wow excellent long run shame about your troubles hope you can sort it next time. Well done.
Well done for sticking at it.
Thanks both 😊
Wow!
You’re a machine. Sorry about the tum troubles it makes things harder.
It did Looby, that and the sun. Not used to seeing that yellow thing in the sky 😁
I know I’m a complete snowflake!
Well done! That's a powerful chunk of training.
Excellent! And a big hill in the middle too!
Thank you both 😁
Excellent mileage, sorry about the issues hope you can find a fix
Thanks Rosehip 😁
And it was definitely hot. You did so well to keep going.
Wowser completing that distance in the conditions 👏👏
Thank you both ☺️