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Sun 12th Jan 2025 at 7:12am by SailorSteve

Run > Long Run
  • v cold
  • Time
    2:40:24
  • Miles
    14.19
  • Min/mi
    11:18
  • Pacing
    61.7%
  • WAVA
    49.76
  • Stride(cm)
    80
  • Cals
    1620
  • Cadence
    177
  • BPM
    139
  • %MHR
    77.4
  • B/mi
    1574
  • Asc(m)
    324
  • Hillscore
    16
  • Surface
    Mixed

Notes & Comments

Forced detour to planned route: #1 Tunnels under Bisham bypass flooded+frozen(dangerous) = climbed shattered tree to exit closed field (less dangerous); Thames path flooded beyond Redgrave; 🚂crossing frozen flood, cracking ice but dry feet😎

Spikes. Icy, frosty, snow patches, frozen, rutted mud.

ran/walked last mile/Lyn’s Hill; partly to avoid further damage to grumbly bits, partly knackered

1) 1mi - 11:18(11:18/mi) 128/140bpm [1447b/mi] 126cal 5.31/0mph
2) 1mi - 10:35(10:35/mi) 125/142bpm [1323b/mi] 105cal 5.67/0mph
3) 1mi - 10:49(10:49/mi) 136/142bpm [1471b/mi] 121cal 5.55/0mph
4) 1mi - 11:14(11:14/mi) 142/150bpm [1594b/mi] 135cal 5.34/0mph
5) 1mi - 10:13(10:13/mi) 137/146bpm [1401b/mi] 104cal 5.87/0mph
6) 1mi - 12:48(12:48/mi) 131/142bpm [1676b/mi] 107cal 4.69/0mph
7) 1mi - 10:01(10:01/mi) 138/143bpm [1382b/mi] 99cal 5.99/0mph
8) 1mi - 9:50(9:50/mi) 142/147bpm [1395b/mi] 104cal 6.11/0mph
9) 1mi - 9:51(9:51/mi) 143/150bpm [1409b/mi] 107cal 6.09/0mph
10) 1mi - 9:22(9:22/mi) 147/155bpm [1378b/mi] 108cal 6.4/0mph
11) 1mi - 9:37(9:37/mi) 146/151bpm [1403b/mi] 106cal 6.24/0mph
12) 1mi - 9:53(9:53/mi) 147/156bpm [1454b/mi] 106cal 6.07/0mph
13) 1mi - 10:52(10:52/mi) 144/157bpm [1565b/mi] 95cal 5.52/0mph
14) 1mi - 10:16(10:16/mi) 148/153bpm [1520b/mi] 106cal 5.84/0mph
15) 1mi - 13:31(13:31/mi) 139/149bpm [1880b/mi] 90cal 4.44/0mph
16) 0.02mi - 12(10:01/mi) 143/145bpm [1432b/mi] 1cal 5.99/0mph
11:18 10:35 10:49 11:14 10:13 12:48 10:01 9:50 9:51 9:22 9:37 9:53 10:52 10:16 13:31 12
Mark J 🇳🇿
Nice running. Well on the road to full recovery by the looks of things?
SailorSteve
I don’t mean to be a drama queen but I fear not. As the load goes up my right achilles is getting to be a real problem again. Pretty sure London is a bad idea.
Mark J 🇳🇿
Well we're 13 ish weeks out. Maybe consider doing it as a benchmark run, if things don't feel like they're improving? Like setting yourself a 3:45 - 4 hour target. Something you know you can do but without putting too much strain on it, maybe? Or just defer.
SailorSteve
Yep, no need for any decision yet. No deferrals possible for GFA other than pregnancy.
Mark J 🇳🇿
Well 13 weeks is plenty of time to get yourself pregnant then 😂
SailorSteve
Thinking outside the box 👌

Map
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0mi in 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.50 6:12 6:12 12:24 122 92-134 1513 179 120-188 3/4
1.00 11:45 5:33 11:07 134 128-140 1489 177 170-188 6/9
1.50 17:05 5:20 10:40 131 121-142 1397 174 170-178 1/39
2.00 23:19 6:14 12:28 120 94-130 1495 168 118-184 0/34
2.50 29:09 5:50 11:39 135 128-140 1573 177 138-186 6/8
3.00 34:26 5:18 10:35 137 135-142 1451 176 168-182 2/3
3.50 40:11 5:44 11:29 139 134-146 1596 178 168-184 17/3
4.00 45:43 5:33 11:05 145 140-150 1608 179 170-186 31/6
4.50 51:02 5:18 10:37 140 135-146 1486 179 170-188 24/27
5.00 55:57 4:55 9:50 134 123-142 1318 182 172-188 16/36
5.50 1:06:29 10:32 21:04 129 88-141 2717 161 102-238 6/13
6.00 1:12:36 6:08 12:15 133 124-142 1630 173 102-186 14/21
6.50 1:17:30 4:53 9:47 137 133-141 1340 186 180-190 2/4
7.00 1:22:38 5:08 10:16 139 134-143 1426 182 166-188 10/12
7.50 1:27:38 5:00 10:00 141 137-144 1411 182 174-186 8/6
8.00 1:32:27 4:49 9:39 142 135-147 1370 184 178-186 2/3
8.50 1:37:25 4:58 9:56 143 140-146 1420 187 178-190 5/3
9.00 1:42:18 4:53 9:47 144 142-150 1408 187 184-192 7/2
9.50 1:46:53 4:34 9:09 146 143-155 1335 186 176-192 4/12
10.00 1:51:41 4:48 9:36 147 143-151 1411 185 176-192 6/4
10.50 1:56:40 4:59 9:58 145 141-149 1446 182 122-190 7/6
11.00 2:01:17 4:37 9:15 147 144-151 1360 186 178-192 6/6
11.50 2:06:13 4:56 9:51 146 141-156 1439 185 114-192 9/11
12.00 2:11:21 5:08 10:16 147 141-154 1508 187 168-192 4/4
12.50 2:17:31 6:10 12:20 143 126-157 1764 170 112-192 7/4
13.00 2:22:31 5:00 10:00 145 141-151 1450 186 152-192 10/5
13.50 2:27:27 4:56 9:53 147 143-151 1453 188 184-192 8/3
14.00 2:32:47 5:20 10:39 148 141-153 1577 180 108-192 14/5
14.50 2:40:38 7:51 15:42 139 121-149 2183 139 106-192 44/0
15.00 2:46:18 5:40 11:20 141 130-148 1598 173 114-192 15/2
15.02 2:46:29 11 9:57 143 141-145 1422 182 180-186 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    139 avge / 157 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    65 6.8% 15:15
    40 6.9% 12:19
    18 10.7% 11:47
    16 1.9% 11:32
    11 8.5% 15:08
    10 4.1% 10:10

  • Cadence Distribution

    177 avge / 238 max Stride Length: 80cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 89.4 182 14.4 2:28:46 10:21
    Walk 9.4 118 0.7 15:42 24:05
    Still 1.2 - - 2:00 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:09 8:39 41.73% More
    800m 4:29 9:02 47.99% More
    1km 5:38 9:05 49.78% More
    Mile 9:14 9:14 51.79% More
    5k 29:40 9:33 54.91% More
    5 miles 48:32 9:42 54.94% More
    10k 1:01:00 9:49 54.70% More
    10 miles 1:46:53 10:41 51.74% More
    Half 2:21:56 10:50 51.63% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:17 9:17 51.48
    5km 31:22 10:06 51.95
    5M 52:17 10:27 51.00
    10km 1:06:03 10:38 50.52
    10M 1:50:08 11:01 50.22
    Half 2:27:12 11:14 49.40
    20M 3:51:56 11:36 49.68
    Mara 5:10:01 11:50 49.56

Bespoke Fields

Amend your bespoke fields
Slush
Pain RA2–>3, Ham 1–>2
RF ✅
NB
Ice ✅
Snowing
Mud
FF ✅
Humidity%
Prog
Tough ❎❎❎✅

Fetch Miles

9:48 Thames near Marlow
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