Mon 15th Apr 2024 at 12:10pm by Velociraptor

Run > Long Run

showers
windy

Follow User
0 👍

Time
2:00:09
Miles
11.18
Min/mi
10:45
Pacing
93.3%
WAVA
58.75
Stride(cm)
90
Cals
919
Watts
195
Cadence
166
BPM
147
%MHR
78.4
B/mi
1585
Asc(m)
169
Hillscore
14
Surface
Road

Notes & Comments

16 comments

Initial plan was to run to Wigton with a (mostly) tail wind and 'phone eL Bee! to pick me up, but once I was out the wind didn't seem any more troublesome than it has been over the past few days. Added bits on as I went along, but two hours felt like enough.
One shower of rain early on and one shower of hail in Mile 8, but I had dressed in anticipation of precipitation. Deep floodwater just before Arkleby bridge.
208 Dustbin Tempo.
Edit: Reclassified from General to Long Run on 17/5/24.

10:43 10:50 10:33 10:58 10:40 11:18 11:11 10:12 10:17 11:05 10:29 1:53

	Jaks Well done 👏 doesn’t look like the wind hindered you too much.
	Bowman 🇸🇪 Nice mileage
	♪♫ Synge ♪♫ Excellent!
	EvilPixie Well done good miles
	riggys99 Nice run getting the miles in
	Sigh Good run! I like Dustbin tempo, it's my favourite training zone
	Velociraptor Thanks I'm going to have to front load this week because I'm travelling on Friday and supporting at London on Sunday.
	runnerbean Nice. The wind is here.
	Alice the Camel Wow! Impressive in that weather.
	Rosehip well done
	Mozzer Great stuff, well done!
	Velociraptor Thanks
	Ness Well done
	Velociraptor Thanks, Ness
	Keegan Great running, well done!
	Velociraptor Thanks, Keegan

Pin Map

0mi in 0

Pace

37%

47%

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	5:36	5:36	11:12	137 71-147	1534	164 108-168	213 18-269	10/1
1.00	10:42	5:06	10:12	136 131-144	1386	168 166-170	190 173-220	2/8
1.50	16:00	5:18	10:36	139 134-146	1473	168 164-172	191 169-215	3/3
2.00	21:32	5:32	11:05	143 139-148	1584	167 162-170	190 170-210	10/2
2.50	26:56	5:24	10:49	145 136-157	1567	167 164-172	189 142-246	8/7
3.00	32:05	5:08	10:17	143 130-151	1470	168 160-172	202 155-236	2/12
3.50	37:27	5:23	10:45	144 138-152	1549	167 164-170	192 162-221	3/5
4.00	43:03	5:35	11:11	147 139-152	1644	166 164-168	207 176-247	4/1
4.50	48:19	5:16	10:33	145 135-153	1529	167 162-170	205 173-234	1/11
5.00	53:43	5:23	10:47	151 143-158	1628	166 162-172	192 156-223	10/2
5.50	59:28	5:45	11:31	152 143-158	1750	165 160-168	189 159-231	21/0
6.00	1:05:01	5:33	11:05	153 146-162	1696	166 160-170	210 164-285	16/3
6.50	1:10:33	5:32	11:05	149 143-156	1651	165 162-168	200 169-240	4/2
7.00	1:16:14	5:41 +3	11:22	152 145-159	1729	166 162-170	206 80-249	14/3
7.50	1:21:27	5:13	10:25	149 141-162	1553	168 164-172	193 153-265	8/16
8.00	1:26:27	5:00	9:59	145 140-150	1449	169 166-172	173 147-202	0/20
8.50	1:31:32	5:05	10:10	149 140-159	1516	167 164-170	188 144-231	2/11
9.00	1:36:43	5:12	10:23	145 133-157	1506	167 160-170	192 166-228	1/31
9.50	1:42:15	5:32	11:04	152 143-160	1681	165 160-172	192 152-235	9/1
10.00	1:47:48	5:33	11:05	156 146-168	1729	165 158-170	200 151-261	26/6
10.50	1:52:59	5:11	10:22	152 145-157	1575	167 162-174	182 145-222	1/12
11.00	1:58:17	5:18	10:36	154 148-161	1633	166 162-170	188 149-264	2/5
11.18	2:00:11	1:54	10:43	158 154-162	1693	166 164-170	204 183-254	4/0

Heart

147/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 169m, Range 79m, Flat prediction 1:56:49

Elevation Graph

Biggest Climbs (m)	Min/mi
58 1.7%	11:16
36 2.6%	11:19
12 1.8%	11:03
12 1.5%	11:02
11 1.4%	11:08
See your biggest climbs

Power

195W (285 max)

Power Graph

Power Bands

Cadence

166 (174 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	166	11.2	2:00:09	10:45
Walk	0.0	129	0	2	15:04

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	34	9:04	40.05%	More
200m	1:10	9:27	42.45%	More
400m	2:23	9:37	44.48%	More
800m	4:51	9:45	50.12%	More
1km	6:09	9:53	51.30%	More
Mile	10:02	10:02	52.78%	More
5k	32:26	10:26	57.02%	More
5 miles	53:07	10:37	57.00%	More
10k	1:06:39	10:44	56.96%	More
10 miles	1:47:21	10:44	58.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:01	7:01	75.44
5km	26:37	8:34	69.49
5M	46:36	9:19	64.97
10km	1:00:11	9:41	63.08
10M	1:45:22	10:32	59.58
Half	2:24:47	11:03	56.73
20M	3:58:14	11:55	54.51
Mara	5:27:21	12:30	52.70

Fetch Miles

10:57

Up towards Threapland.

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry