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Mon 23rd Dec 2024 at 11:31am by Velociraptor

Run > Long Run
  • Good
  • drizzle
  • breezy
  • cold
  • Time
    2:01:57
  • Miles
    11.74
  • Min/mi
    10:23
  • Pacing
    92.7%
  • WAVA
    60.92
  • Stride(cm)
    93
  • Cals
    1003
  • Watts
    197
  • Cadence
    166
  • BPM
    160
  • %MHR
    85.1
  • B/mi
    1662
  • Asc(m)
    195
  • Hillscore
    20
  • Surface
    Road

Notes & Comments

Until this morning my intention was to aim for 2 hours today to get my marathon training out of the blocks, but by the time this morning came round I didn't fancy it at all. Once I was out I realised very quickly that I had my good legs on, and decided to aim to do that loop, which would pick up the 5 miles of new blue circles that I needed to hit 10000 this year for running without the need for a point to point run. Also packed in a reasonable amount of undulation, none of it steep.
Horrible weather, dark, cold and penetratingly damp, but the wind wasn't strong and I only noticed it when it was in my face along the Crookdake road.
I've got a hot spot on my left big toe from having wet feet and sub-prime socks.
10031 blue circles for the year.
324 Threshold BUT I'm sceptical of the heart rate despite wearing my chest strap. It didn't feel as if I was running in the 160s.
10:32 10:00 10:10 10:27 9:55 10:29 10:15 11:05 10:40 10:16 10:42 7:25
EvilPixie
Oh back up to 2hrs and in manky weather well done 👍
Ness
Marathon training day one ✅️ Well done 👏
Jaks
Excellent, well ldone 👏
Velociraptor
Thanks :) Pleased I've got that done, I didn't think I would. Bonus that I felt quite strong.
♪♫ Synge ♪♫
Well done - that sounds like a very successful run!
Sigh
Superb, well done.
Velociraptor
Thanks :)
Keegan
Awesome running 👏
Corrah
Nicely done.
Velociraptor
Thanks :)
Dvorak
Good run! The hr figures ... don't entirely not tie in with you parkrun.
Velociraptor
Thanks, Dvorak :) And you're right, but I didn't have my chest strap on for parkrun and I was definitely running hard in the second half whereas today it all felt quite easy, even going uphill.
tipsku
Strong running, well done! Marathon training is out of the blocks. If your breathing was normal, the HR figures are probably wrong.
Velociraptor
Thanks, tipsku :)
Breathing was fine, I could have chatted but might have struggled to sing.
riggys99
Nice long run
Velociraptor
Thanks, riggys99 :) I need to learn to normalise runs of this length.
riggys99
2 hours is a good marathon training run. Gets some miles in but leaves you ok for more running.
Velociraptor
Yes, that's what I'm hoping for. If I can get my longest run up to 2:45 I will, but I'm not planning on doing anything that gets me into attritional territory in training.
riggys99
Good plan

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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.
0.50 5:31 5:31 11:03 134 89-153 1480 164 160-168 213 11-254 12/2
1.00 10:32 5:01 10:01 149 141-152 1493 168 164-172 206 177-240 3/10
1.50 15:36 5:05 10:09 152 142-160 1543 167 164-170 199 182-230 4/8
2.00 20:32 4:56 9:51 150 139-166 1479 167 162-172 197 172-271 3/23
2.50 25:49 5:17 10:33 154 139-164 1626 165 160-170 201 171-240 10/8
3.00 30:42 4:53 9:46 155 149-163 1514 167 160-172 197 164-226 3/22
3.50 35:48 5:06 10:12 161 153-171 1642 166 160-170 205 177-252 9/4
4.00 41:09 5:21 10:43 163 156-169 1746 165 160-176 202 176-251 14/2
4.50 46:11 5:02 10:04 162 153-170 1632 166 162-172 195 157-225 6/10
5.00 51:04 4:53 9:45 159 155-164 1551 167 164-170 194 176-220 2/11
5.50 56:22 5:19 10:37 164 158-174 1742 166 160-170 200 175-227 13/2
6.00 1:01:33 5:11 10:21 163 153-172 1688 165 160-172 195 170-232 10/12
6.50 1:06:43 5:10 10:20 165 156-173 1705 165 162-168 191 151-224 14/7
7.00 1:11:48 5:05 10:09 165 156-172 1676 167 164-172 196 158-229 6/7
7.50 1:17:12 5:24 10:49 166 159-173 1795 165 160-170 196 149-222 14/3
8.00 1:22:53 5:41 11:21 170 163-177 1931 164 160-170 207 167-237 30/0
8.50 1:28:21 5:28 10:57 169 162-177 1849 165 160-174 200 172-226 15/0
9.00 1:33:33 5:12 10:24 166 158-172 1725 167 164-170 193 166-222 5/4
9.50 1:38:34 5:01 10:02 160 154-166 1605 167 162-172 182 165-247 0/20
10.00 1:43:50 5:16 10:31 160 155-166 1683 167 164-172 179 161-202 0/10
10.50 1:49:09 5:19 10:39 162 154-168 1724 165 160-172 182 162-214 4/4
11.00 1:54:31 5:23 10:45 165 159-169 1774 165 162-170 196 166-234 8/3
11.50 1:59:32 5:01 10:02 164 155-169 1645 166 162-172 199 162-243 1/10
11.74 2:01:57 2:25 10:09 164 158-169 1664 166 162-168 189 153-215 3/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    160 avge / 177 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    53 2.7% 11:03
    22 2.9% 10:53
    22 2.5% 10:51
    17 2.6% 10:34
    14 2.4% 10:50

  • Cadence Distribution

    166 avge / 176 max Stride Length: 93cm

  • Power Distribution

    197W (271 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 32 8:32 42.62% More
    200m 1:05 8:43 45.99% More
    400m 2:15 9:02 47.39% More
    800m 4:46 9:34 51.06% More
    1km 6:01 9:41 52.35% More
    Mile 9:51 9:51 53.76% More
    5k 31:21 10:06 58.98% More
    5 miles 50:42 10:08 59.71% More
    10k 1:03:19 10:11 59.96% More
    10 miles 1:43:37 10:22 60.58% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:40 7:40 69.04
    5km 27:24 8:49 67.50
    5M 46:46 9:21 64.74
    10km 59:41 9:36 63.61
    10M 1:41:51 10:11 61.63
    Half 2:17:55 10:32 59.56
    20M 3:41:49 11:05 58.54
    Mara 5:00:23 11:28 57.43
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