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Mon 19th Aug 2024 at 11:15am by Velociraptor

Run > General
  • Good
  • drizzle
  • breezy
  • Time
    1:06:04
  • Miles
    6.78
  • Min/mi
    9:45
  • Pacing
    92.6%
  • WAVA
    63.02
  • Stride(cm)
    97
  • Cals
    544
  • Watts
    216
  • Cadence
    169
  • BPM
    152
  • %MHR
    80.8
  • B/mi
    1479
  • Asc(m)
    89
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

A run with eL Bee!, no other training parameters. He worked me quite hard but it was OK once I'd got used to it. And used to it I need to get, because in 15 weeks I want to run a marathon a little faster than this and in 7 weeks I want to run a metric marathon a full minute per mile faster than this.
Light drizzle for the first few miles and a tail wind coming back from Prospect.
210 Tempo.
10:32 9:19 9:32 10:01 9:57 9:16 7:26
Jaks
Nice run, well done 👏
Ness
Well done both 👏
Velociraptor
Thanks :)
Sigh
A useful session then, well done!
Bowman 🇸🇪
nice, 15 weeks goes fast!
EvilPixie
Well done 👍
Velociraptor
Thanks :) I'm a little concerned that I might get marathon fit before 15 weeks, but it would be a nice problem to have and I have a strategy for dealing with it.
EvilPixie
A plan is a good thing to have
Alice the Camel
Very good!
Velociraptor
Thanks, Alice :)
Bowman 🇸🇪
Yes i usually take to long, and starting to get overworked before the marathon instead, but you know all about that :D
riggys99
Nice run.
Keegan
Great running, well done
Velociraptor
Thanks :)
Rosehip
well done :)
Velociraptor
Thanks, Rosehip :)
tipsku
Well done, nice tempo run. Will be useful in the long run
Velociraptor
Thanks, tipsku :) I'm sure a sneaky hour at PMP here and there early on in training will do me good.

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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 2:40 2:40 10:42 131 72-142 1401 164 160-170 216 43-261 6/2
0.50 5:21 2:41 10:43 139 131-146 1490 166 162-168 221 202-247 8/1
0.75 7:59 2:37 10:30 142 136-147 1490 167 164-170 218 191-270 6/0
1.00 10:31 2:33 10:10 144 140-148 1465 169 166-172 217 196-252 4/0
1.25 12:50 2:19 9:14 143 138-149 1320 171 168-176 210 173-247 0/6
1.50 15:10 2:20 9:20 144 141-147 1343 172 170-174 209 192-220 0/6
1.75 17:32 2:22 9:28 147 142-153 1391 171 168-176 217 193-253 1/5
2.00 19:50 2:19 9:14 150 148-152 1386 172 170-176 210 188-230 0/5
2.25 22:15 2:25 9:40 152 147-160 1469 170 168-174 221 198-260 1/1
2.50 24:35 2:20 9:20 154 151-159 1437 172 170-176 218 204-233 0/2
2.75 26:55 2:19 9:17 148 143-155 1375 171 168-174 213 169-234 0/5
3.00 29:22 2:28 9:51 155 145-161 1526 170 166-174 226 207-247 2/2
3.25 31:56 2:34 10:16 162 158-166 1664 168 162-172 239 202-283 11/0
3.50 34:29 2:32 10:10 160 153-167 1626 169 164-174 234 207-289 8/0
3.75 37:11 2:42 10:48 159 148-170 1717 165 160-170 231 192-287 11/3
4.00 39:23 2:13 8:50 153 149-156 1352 172 168-174 203 188-215 0/10
4.25 41:45 2:21 9:26 154 150-162 1452 171 168-174 210 189-233 1/6
4.50 44:12 2:27 9:47 151 145-157 1477 169 166-172 202 188-244 1/5
4.75 46:48 2:36 10:25 157 153-162 1635 167 164-170 213 188-250 7/0
5.00 49:21 2:33 10:12 159 156-164 1623 168 164-172 216 190-239 9/0
5.25 51:45 2:24 9:38 158 151-164 1522 169 168-174 210 161-267 2/1
5.50 54:04 2:19 9:16 155 151-162 1437 171 168-176 209 174-227 0/3
5.75 56:24 2:19 9:17 156 148-160 1448 171 168-174 203 189-221 0/4
6.00 58:36 2:13 8:51 158 154-162 1398 173 170-178 215 192-251 1/5
6.25 1:00:58 2:21 9:26 158 151-162 1490 170 166-174 216 182-257 1/3
6.50 1:03:29 2:31 +4 10:05 153 144-160 1542 168 162-172 217 90-259 1/7
6.75 1:05:50 2:21 9:23 158 151-162 1483 170 168-178 216 165-266 1/3
6.78 1:06:07 17 9:18 163 161-165 1515 178 174-180 216 211-223 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    152 avge / 170 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    32 3.2% 10:32
    21 1.9% 10:17
    19 1.7% 10:29

  • Cadence Distribution

    169 avge / 180 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 169 6.8 1:06:03 9:45
    Pause 0.1 - - 4 -

  • Power Distribution

    216W (289 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 31 8:22 43.39% More
    200m 1:04 8:32 46.96% More
    400m 2:11 8:46 48.78% More
    800m 4:28 9:00 54.31% More
    1km 5:38 9:03 56.00% More
    Mile 9:10 9:10 57.72% More
    5k 29:38 9:32 62.43% More
    5 miles 48:03 9:37 63.02% More
    10k 1:00:04 9:40 63.20% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:42 7:42 68.74
    5km 27:30 8:51 67.26
    5M 46:56 9:23 64.51
    10km 59:54 9:38 63.38
    10M 1:42:13 10:13 61.41
    Half 2:18:25 10:34 59.34
    20M 3:42:37 11:08 58.33
    Mara 5:01:28 11:30 57.22
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