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Tue 14th Jan 2025 at 3:02pm by riggys99

Run > Tempo
  • Time
    1:22:33
  • Miles
    8.77
  • Min/mi
    9:25
  • Pacing
    39.1%
  • WAVA
    53.64
  • Stride(cm)
    97
  • Cals
    823
  • Cadence
    176
  • BPM
    144
  • %MHR
    74.5
  • B/mi
    1354
  • Asc(m)
    256
  • Hillscore
    12
  • Surface
    Mixed

Notes & Comments

Really pleasing run today. No ice or snow on the paths today so did just under 9 miles in racing shoes with just under 2 miles in the middle around 20 secs than I was doing MP before the injury. No problems at all with the Achilles during or after the run. In a fit of optimism this evening I transferred my entry from an early April HM to the Tissington Marathon at the end of April. Can drive from home so no accommodation cost and can transfer to a half that runs along side the full. Not changing much in training at moment. Gradual increases the plan.

Warm up
1) 1mi - 9:46(9:46/mi) 127/137bpm [1241b/mi] 90cal 6.14/6.68mph
2) 1mi - 9:34(9:34/mi) 142/148bpm [1359b/mi] 101cal 6.27/6.76mph
3) 1mi - 8:47(8:47/mi) 137/147bpm [1203b/mi] 85cal 6.83/7.24mph
4) 0.68mi - 6:06(8:57/mi) 143/151bpm [1279b/mi] 61cal 6.71/9.23mph

15 mins Target HR 160-170
5) 1mi - 7:19(7:19/mi) 164/172bpm [1199b/mi] 90cal 8.21/8.68mph
6) 0.99mi - 7:41(7:44/mi) 164/169bpm [1268b/mi] 95cal 7.76/8.18mph

Cool down
7) 1mi - 11:32(11:32/mi) 147/164bpm [1696b/mi] 109cal 5.2/7.74mph
8) 1mi - 10:21(10:21/mi) 144/153bpm [1489b/mi] 92cal 5.8/6.24mph
9) 1mi - 10:27(10:27/mi) 144/150bpm [1504b/mi] 91cal 5.74/6.3mph
10) 0.09mi - 1:00(10:50/mi) 146/150bpm [1581b/mi] 9cal 5.54/5.22mph
9:46 9:34 8:47 6:06 7:19 7:41 11:32 10:21 10:27 1:00
Velociraptor
Well done :)
Sombrero
Great stuff. All looking positive?
Mark J 🇳🇿
Noice
riggys99
Thanks all. Looking that positive i entered a marathon 😁
Mark J 🇳🇿
Woohoo!!
riggys99
Long way to go yet but hopefully it will spur me on to push things a little

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.
1.00 12:40 12:40 +1 12:40 125 82-137 1584 166 0-182 33/47
2.00 22:19 9:38 +1 9:39 141 131-147 1360 172 0-182 40/36
2.99 30:58 8:40 8:46 136 122-146 1193 175 170-178 18/78
3.67 40:06 9:07 +1 13:23 142 115-151 1901 172 0-206 22/28
4.67 47:24 7:18 7:19 163 140-171 1191 189 174-194 26/25
5.66 55:05 7:41 7:44 164 154-169 1269 185 178-190 27/20
6.66 1:08:30 13:25 +1 13:26 145 122-164 1947 163 0-186 72/19
7.66 1:18:50 10:20 10:21 142 128-153 1469 172 166-178 36/35
8.65 1:29:14 10:24 10:27 144 129-150 1505 172 162-178 40/25
8.75 1:30:14 1:00 +1 10:50 146 141-150 1582 168 164-170 2/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 171 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    39 7.1% 13:19
    22 7.0% 12:02
    13 4.7% 9:33
    12 7.0% 10:42
    11 5.2% 10:14
    10 2.7% 9:53

  • Cadence Distribution

    176 avge / 206 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.3 176 8.8 1:22:11 9:56
    Walk 3.5 84 0 3:20 7:29:04
    Still 0.0 - - 2 -
    Pause 5.1 - - 4:53 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:44 6:58 49.01% More
    800m 3:32 7:06 56.76% More
    1km 4:26 7:09 58.80% More
    Mile 7:18 7:18 60.70% More
    5k 27:49 8:57 54.24% More
    5 miles 45:33 9:07 54.01% More
    10k 1:01:40 9:55 49.86% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:16 8:16 53.61
    5km 27:30 8:51 54.87
    5M 45:31 9:06 54.06
    10km 57:18 9:13 53.66
    10M 1:34:52 9:29 53.61
    Half 2:06:17 9:38 52.90
    20M 3:17:42 9:53 53.55
    Mara 4:23:11 10:03 53.64
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