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Mon 12th Aug 2024 at 11:58am by Velociraptor

Run > General

Good
drizzle
breezy

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0 👍

Time
1:09:37
Miles
6.53
Min/mi
10:40
Pacing
90%
WAVA
57.49
Stride(cm)
92
Cals
516
Watts
195
Cadence
164
BPM
136
%MHR
72.5
B/mi
1452
Asc(m)
99
Hillscore
8
Surface
Road

Notes & Comments

Set out to do 60 minutes easy, getting my Fetchpoint bug from the bottom of the Comely Bank footpath on the way and finishing at the Co-op because we'd run out of milk. Decided on the hoof to add in some strides. 80dp efforts with 40dp recoveries starting from 4.7 miles, when I came out on to the A596. Lost count, looks like I only did 9 reps rather than 10 and they were a lot scruffier than they felt.
Early heart rate could be right. I was slow but it felt very unforced. Or it could be rubbish.
Drizzle and a cool breeze when I went out. It stopped, but didn't get back to being as oppressive as it was first thing.
133 Base.

11:09 11:09 11:36 10:33 10:38 9:07 5:25

	EvilPixie Well run
	Velociraptor Thanks, Pix
	Jaks Well done 👏
	riggys99 Nice run always nice to do a few strides to turn the legs over
	Velociraptor Thanks Yes, I enjoy a tiny bit of leg-stretching. Ideally I should work out my paces and programme some proper intervals sessions.
	geordiegirl nicely done
	Bowman 🇸🇪 Good session, well done
	Velociraptor Thanks
	riggys99 I think for marathons it’s more getting some MP and tempo runs in. Short 5k pace interval 1/4 mile etc are a bonus. The strides and hill sprints can get a decent bit of speed in
	Rosehip good hour (I think Koop would disagree with riggys and suggest that VO2max intervals would 'pull up' all thresholds/paces and the beginning of your marathon plan is the time to do them )
	Velociraptor Realistically, for me it's going to be about getting my overall mileage up. If all I do is reach and hold 50mpw and turn up and race all the races I've entered this summer/autumn my preparation for Valencia will be much better than my preparation for Belfast.
	Rosehip sounds like a plan
	riggys99 That sounds like a sensible plan. With the races you do getting the faster work in will be done there.
	Velociraptor The races and the impulse-decision strides
	Sigh Well done
	Velociraptor Thanks, Sigh
	Keegan Nicely done
	Velociraptor Thanks, Keegan

Map

0mi in 0

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.
0.25	2:50	2:50	11:21	124 71-140	1407	160 158-164	192 54-217	1/3
0.50	5:32	2:42	10:47	130 127-133	1401	161 158-164	199 180-237	3/2
0.75	8:14	2:42	10:48	132 126-138	1425	162 156-164	206 185-252	6/0
1.00	11:08	2:54	11:37	134 128-140	1556	162 156-166	203 183-248	8/1
1.25	14:00	2:52	11:29	131 125-138	1503	161 160-164	193 165-232	6/3
1.50	16:32	2:32	10:09	120 113-128	1218	164 162-166	181 161-206	0/22
1.75	19:23	2:50	11:21	124 117-128	1407	162 156-166	183 154-224	1/2
2.00	22:17	2:54	11:38	126 114-133	1465	161 156-166	183 148-229	1/4
2.25	25:17	3:00	12:00	124 120-130	1488	161 158-164	180 159-210	4/1
2.50	28:08	2:51	11:24	130 121-135	1483	161 154-164	192 171-236	6/0
2.75	31:06	2:58	11:52	148 137-154	1755	161 158-166	219 180-252	21/0
3.00	33:53	2:47	11:10	137 130-146	1529	163 160-166	198 179-222	4/0
3.25	36:35	2:42	10:48	129 122-135	1393	163 160-166	189 171-211	1/5
3.50	39:14	2:39	10:34	129 124-133	1363	164 162-166	182 171-193	0/5
3.75	41:52	2:38	10:32	132 125-142	1391	164 162-166	188 170-204	1/6
4.00	44:26	2:35	10:18	132 128-144	1360	165 164-166	187 177-199	0/5
4.25	47:14	2:47	11:09	135 129-140	1504	162 160-164	187 171-214	1/1
4.50	49:56	2:42	10:48	131 124-137	1415	162 160-166	183 167-208	1/3
4.75	52:40	2:45	10:59	142 134-150	1560	162 158-176	195 170-238	9/1
5.00	55:04	2:24	9:36	151 139-162	1449	170 162-180	211 177-257	5/3
5.25	57:27	2:23	9:30	154 147-162	1463	171 160-178	206 184-233	8/0
5.50	59:49	2:22	9:29	159 155-162	1509	171 162-180	211 194-250	6/0
5.75	1:02:05	2:16	9:02	156 150-162	1409	173 162-184	210 189-248	1/2
6.00	1:04:11	2:07	8:26	157 150-163	1325	175 166-182	209 182-238	0/4
6.25	1:06:37	2:26	9:44	148 139-160	1441	166 162-180	198 178-260	0/5
6.50	1:09:19	2:41	10:45	143 135-149	1536	162 160-166	191 168-217	3/2
6.53	1:09:37	18	10:02	147 144-148	1476	161 160-162	193 179-212	0/1

Further Analysis

Pace Distribution
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Heart Rate Distribution
136 avge / 163 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
36	2.3%	11:34
21	1.6%	9:29
14	2.4%	11:35

Cadence Distribution
164 avge / 184 max Stride Length: 92cm
Power Distribution
195W (260 max)

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	28	7:35	47.92%	More
200m	1:01	8:08	49.32%	More
400m	2:05	8:22	51.12%	More
800m	4:19	8:41	56.32%	More
1km	5:26	8:45	57.92%	More
Mile	9:05	9:05	58.25%	More
5k	31:07	10:01	59.45%	More
5 miles	52:36	10:31	57.56%	More
10k	1:06:01	10:38	57.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:28	8:28	62.52
5km	30:14	9:44	61.18
5M	51:35	10:19	58.69
10km	1:05:50	10:36	57.66
10M	1:52:21	11:14	55.87
Half	2:32:09	11:37	53.99
20M	4:04:41	12:14	53.07
Mara	5:31:21	12:39	52.06

Fetch Miles

10:23

Hayton Road outward.

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Mon 12th Aug 2024 at 11:58am by Velociraptor

Run > General

Notes & Comments

Map

Multigraph

Splits

Further Analysis

Pace Distribution

Heart Rate Distribution

Biggest Climbs

Cadence Distribution

Power Distribution

Benchmarks

Predictions

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