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Thu 6th Mar 2025 at 11:24am by Velociraptor

Run > Long Run
  • windy
  • Time
    2:18:24
  • Miles
    12.76
  • Min/mi
    10:51
  • Pacing
    91.2%
  • WAVA
    57.12
  • Stride(cm)
    91
  • Cals
    1068
  • Watts
    186
  • Cadence
    162
  • BPM
    153
  • %MHR
    81.6
  • B/mi
    1664
  • Asc(m)
    201
  • Hillscore
    19
  • Surface
    Road

Notes & Comments

The wind was from the south and I wanted to get a decent distance done today so I told eL Bee! to come and pick me up if I was a long way from home when I'd been out for two hours. Planned to go through Blencogo and on towards Wigton, but when I saw the road sign at Bromfield (7 miles) pointing through Scales I had the bright idea of just making a loop of it. From then on it was an exercise in putting one foot in front of the other to the end. The climb up through Crookdake into the wind seemed to go on forever.
Hope I haven't gone and buggered my legs for my 20 mile race on Sunday.
278 Tempo.
11:33 10:42 10:20 10:23 10:50 10:23 10:19 11:02 11:25 11:44 10:21 10:59 8:25
riggys99
Well run a climb into the wind is never nice. Hope the legs are recovered for Sunday
♪♫ Synge ♪♫
There’s some pretty impressive mileage being added to your training log - good work!
Jaks
Also hoping your legs have recovered for Sunday. Well done on your long run 👏
Dvorak
Excellent run. Three big yins in eight days!
EvilPixie
Great running
Velociraptor
Thanks :) I feel quite battered. The rest of the day will probably be spent trying to eat my way out of the hole I've dug myself into.
Ness
Well done :)
Rosehip
Well done :)
eating, drinking and resting between now and Sunday sounds like a good idea!
Velociraptor
Thanks :)
I'm surprised there's so little ascent but I felt it because it was nearly all between 7.5 and 10 miles.
RiceandPeas
Fantastic effort, you'll be good for race day I'm certain. 👏
Sigh
Well done!
Keegan
Nice running. I’m sure the legs will be fine for Sunday 🤞
Velociraptor
Thanks :) Yes, lots of time for the legs to recover provided I don't ask them to do much between now and Sunday.

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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 5:54 5:54 11:48 133 66-143 1569 160 156-166 184 124-215 13/2
1.00 11:32 5:38 11:17 138 131-146 1557 160 156-166 175 158-222 6/5
1.50 16:48 5:16 10:31 139 132-147 1462 163 158-172 178 150-218 3/13
2.00 22:14 5:26 10:52 142 133-149 1543 161 158-166 166 143-192 3/10
2.50 27:19 5:05 10:10 141 128-156 1435 163 158-168 175 149-242 3/22
3.00 32:37 5:18 +4 10:36 150 136-157 1590 163 142-170 189 14-236 10/7
3.50 37:40 5:03 10:05 147 137-157 1483 164 158-170 180 142-220 3/20
4.00 43:00 5:20 10:41 152 144-164 1623 163 156-168 188 161-251 10/3
4.50 48:30 5:30 11:00 155 148-163 1705 162 156-168 189 153-246 12/3
5.00 53:50 5:20 10:39 153 137-159 1630 163 158-170 182 151-215 6/9
5.50 58:51 5:02 10:04 152 147-157 1529 164 160-168 182 161-212 1/10
6.00 1:04:13 5:21 10:42 156 149-159 1670 162 160-170 189 175-214 9/2
6.50 1:09:13 5:01 10:01 156 150-161 1564 164 160-170 179 150-211 0/13
7.00 1:14:32 5:18 10:37 158 152-168 1676 163 158-170 198 165-265 7/2
7.50 1:19:57 5:25 10:51 157 149-168 1702 162 156-170 198 159-246 8/6
8.00 1:25:34 5:37 11:14 159 153-164 1785 162 156-168 197 157-258 15/3
8.50 1:31:06 5:32 11:04 158 152-166 1748 162 156-166 192 159-246 8/9
9.00 1:36:58 5:53 11:45 162 153-167 1904 161 156-174 201 161-257 21/2
9.50 1:42:58 6:00 12:00 165 161-168 1979 161 156-168 203 163-257 25/0
10.00 1:48:42 5:44 11:28 163 158-168 1869 162 158-168 195 169-229 11/0
10.50 1:53:47 5:05 10:10 162 157-167 1648 165 160-170 188 170-211 1/13
11.00 1:59:03 5:16 10:32 156 153-159 1642 164 158-172 174 147-202 0/15
11.50 2:04:35 5:32 11:04 158 154-162 1749 163 158-168 180 146-211 2/6
12.00 2:10:02 5:27 10:54 159 155-165 1733 163 158-168 172 141-211 2/3
12.50 2:15:43 5:41 11:22 162 155-167 1841 162 156-166 188 156-254 6/6
12.76 2:18:28 2:45 10:32 158 155-161 1666 164 158-174 181 128-210 0/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    153 avge / 168 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    53 2.7% 11:48
    22 2.6% 11:30
    17 3.3% 11:14
    14 2.3% 11:59
    13 2.5% 11:14

  • Cadence Distribution

    162 avge / 174 max Stride Length: 91cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 162 12.8 2:18:22 10:51
    Walk 0.0 142 0 2 10:47
    Pause 0.0 - - 4 -

  • Power Distribution

    186W (265 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 32 8:37 42.13% More
    200m 1:07 8:56 44.87% More
    400m 2:17 9:12 46.49% More
    800m 4:58 9:59 49.00% More
    1km 6:12 9:59 50.75% More
    Mile 10:09 10:09 51.84% More
    5k 32:21 10:25 56.38% More
    5 miles 52:05 10:25 56.68% More
    10k 1:05:11 10:29 56.37% More
    10 miles 1:47:30 10:45 56.59% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:56 7:56 66.32
    5km 28:19 9:07 64.41
    5M 48:20 9:40 61.08
    10km 1:01:41 9:56 59.58
    10M 1:45:16 10:32 57.80
    Half 2:22:33 10:53 56.61
    20M 3:49:15 11:28 54.27
    Mara 5:10:28 11:51 52.51
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