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Sun 19th Jan 2025 at 12:55pm by riggys99

Run > Marathon Pace
  • cold
  • Time
    2:12:14
  • Miles
    14.29
  • Min/mi
    9:15
  • Pacing
    30.2%
  • WAVA
    55.87
  • Stride(cm)
    98
  • Cals
    1344
  • Cadence
    178
  • BPM
    152
  • %MHR
    78.7
  • B/mi
    1406
  • Asc(m)
    445
  • Hillscore
    17
  • Surface
    Mixed

Notes & Comments

Cold afternoon the sort of cold that seeps into you
Five miles warm up to the old train station platform on the black path at killamarsh. Plan 30 mins marathon HR (170-177) fifteen mins out then fifteen mins back. Struggled to reach 170 on way out but seem s better on way back reaching low 170s. Ran further second 15 than first 15. Easy run back taking in the climb up from Rother valley to the camp site.

Black path was muddy in places.

Will run a lot of MP on the black path as its same sort of path as the Tissington trail marathon
Achilles felt quite good apart from on twinge mainly if I jarred or twisted my foot.
Had two gels one near beginning of MP and one in last five mins of MP to train the gut. Had some electrolyte drink during run.
Fairly pleased with run but does show a long way to full fitness

Warm up
1) 1mi - 9:24(9:24/mi) 135/146bpm [1269b/mi] 93cal 6.38/6.76mph
2) 1mi - 9:27(9:27/mi) 145/151bpm [1371b/mi] 106cal 6.34/6.82mph
3) 1mi - 9:04(9:04/mi) 141/148bpm [1279b/mi] 92cal 6.62/6.95mph
4) 1mi - 9:19(9:19/mi) 146/151bpm [1360b/mi] 98cal 6.44/6.76mph
5) 1mi - 9:26(9:26/mi) 148/155bpm [1396b/mi] 100cal 6.36/6.97mph
6) 0.01mi - 7(9:27/mi) 155/155bpm [1465b/mi] 6.35/6.49mph

30 mins HR 170-177
7) 1mi - 7:47(7:47/mi) 166/169bpm [1291b/mi] 99cal 7.72/8.04mph
8) 1mi - 7:52(7:52/mi) 167/169bpm [1313b/mi] 100cal 7.63/8.56mph
9) 1mi - 7:48(7:48/mi) 168/172bpm [1309b/mi] 100cal 7.7/7.74mph
10) 0.89mi - 6:34(7:25/mi) 170/173bpm [1260b/mi] 85cal 8.09/8.56mph

Cool down
11) 1mi - 9:43(9:43/mi) 151/171bpm [1468b/mi] 86cal 6.17/8.12mph
12) 1mi - 11:19(11:19/mi) 154/160bpm [1741b/mi] 108cal 5.31/6.85mph
13) 1mi - 10:33(10:33/mi) 151/158bpm [1592b/mi] 92cal 5.69/6.32mph
14) 1mi - 9:49(9:49/mi) 149/154bpm [1462b/mi] 74cal 6.12/6.41mph
15) 1mi - 10:18(10:18/mi) 149/156bpm [1535b/mi] 78cal 5.82/6.28mph
16) 0.4mi - 3:46(9:30/mi) 153/156bpm [1455b/mi] 33cal 6.31/6.53mph
9:24 9:27 9:04 9:19 9:26 7 7:47 7:52 7:48 6:34 9:43 11:19 10:33 9:49 10:18 3:46
Velociraptor
Well done :)
riggys99
Thanks
Sombrero
That sounds positive again. Great miles.
riggys99
Thanks
tipsku
That's very encouraging. You managed decent mileage today with some quality in it, well done!
Mark J 🇳🇿
Good mileage. Sounding positive :)
riggys99
Thanks all. 2 weeks ago I wouldn’t have thought about even trying this run. Hopefully things will continue to improve

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 9:23 9:23 9:23 134 84-146 1258 174 0-180 30/73
2.00 18:50 9:27 9:27 145 137-151 1371 176 172-180 41/37
3.00 27:54 9:04 9:04 141 127-148 1279 176 164-182 13/69
4.00 41:50 13:56 +1 13:56 145 118-151 2021 175 96-178 39/40
5.00 51:15 9:25 9:26 148 137-155 1395 176 172-180 37/34
5.01 51:20 5 9:01 155 155-155 1399 177 176-178 0/0
6.00 59:06 7:46 7:47 166 155-169 1293 187 176-192 41/30
7.00 1:06:58 7:51 7:52 166 158-169 1306 187 174-192 39/37
8.00 1:14:55 7:58 +1 7:58 168 159-172 1340 186 0-194 34/35
8.89 1:21:28 6:33 7:24 170 159-173 1259 189 182-192 26/37
9.88 1:32:40 11:12 +1 11:14 151 132-171 1695 168 0-190 50/53
10.88 1:48:31 15:51 +1 15:51 153 127-160 2424 171 98-180 83/40
11.88 1:59:03 10:32 10:33 151 135-157 1592 173 102-180 57/39
12.88 2:09:02 9:59 +1 10:00 149 135-153 1490 174 134-178 31/40
13.88 2:19:53 10:50 +1 10:51 149 136-156 1617 169 0-176 48/22
14.27 2:23:38 3:45 9:30 153 142-156 1454 175 170-178 8/11
14.31 2:23:58 20 +1 9:50 149 146-152 1466 170 170-172 1/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    152 avge / 173 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    55 10.6% 14:34
    20 6.2% 12:37
    13 3.8% 8:31
    12 8.8% 10:47
    12 7.0% 10:18
    12 5.7% 11:04

  • Cadence Distribution

    178 avge / 194 max Stride Length: 98cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.9 178 14.3 2:12:23 9:24
    Walk 6.5 103 0 9:32 15:00:37
    Still 0.0 - - 1 -
    Pause 1.5 - - 2:14 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:47 7:11 47.44% More
    800m 3:38 7:19 55.16% More
    1km 4:36 7:24 56.73% More
    Mile 7:26 7:26 59.59% More
    5k 24:07 7:46 62.56% More
    5 miles 40:41 8:08 60.47% More
    10k 53:46 8:39 57.18% More
    10 miles 1:33:34 9:21 54.36% More
    Half 2:11:05 10:00 51.36% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:54 7:54 56.10
    5km 26:16 8:27 57.45
    5M 43:28 8:42 56.61
    10km 54:43 8:48 56.19
    10M 1:30:36 9:04 56.14
    Half 2:00:36 9:12 55.40
    20M 3:08:48 9:26 56.07
    Mara 4:11:20 9:36 56.17
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