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Tue 18th Mar 2025 at 4:09pm by tipsku

Run > Medium Long Run
  • Good
  • breezy
  • cold
  • Time
    1:27:22
  • Miles
    10.01
  • Min/mi
    8:44
  • Pacing
    39.1%
  • WAVA
    57.49
  • Stride(cm)
    100
  • Cals
    799
  • Cadence
    185
  • BPM
    145
  • %MHR
    78.7
  • B/mi
    1264
  • Asc(m)
    40
  • Surface
    Road

Notes & Comments

P&D w9 D2: 10 mi MLR with 5x 30 s sprints and 2 bonus traffic lights

10 miles on the plan today. I wasn't sure what to do when I got an email about the course change for the race this Saturday. So I decided to do a course recon in the park and invite Olivia to run 2 laps with me. We meet at the start of the race course and ran two laps together, the first nice and easy, then we did some strides that were on Olivia's plan. I tested my new shoes at faster paces on uneven ground. The first two strides I was a bit cautious but then I decided that I felt secure enough to go for it and hit some seriously fast paces. Garmin gave me 2:41 min/km (4:19 m/m) top end speed. I can't remember when I hit that pace the last time, probably in high school? It's a 100m pace of 16.1 s and my PR back then aged 18 was 14.7 s after practicing for a while. Interesting data. I think it's going to be worth looking into this after the marathon.

Overall, it was a fun session with some seriously fast running. I may have shocked Olivia a little with the first faster one but then she focused and gave me a run for my money on the final stride. We were both wearing our new super shoes so they got a proper baptism of fire 🔥👟 very happy with 10 miles and some speed.

1) 0.62mi - 5:22(8:38/mi) 126/139bpm [1088b/mi] 44cal
2) 0.62mi - 5:25(8:42/mi) 138/143bpm [1202b/mi] 51cal
3) 0.62mi - 4:53(7:51/mi) 144/155bpm [1131b/mi] 47cal
4) 0.53mi - 4:43(8:50/mi) 144/149bpm [1272b/mi] 45cal
5) 0.62mi - 5:42(9:10/mi) 136/145bpm [1246b/mi] 48cal
6) 0.62mi - 5:43(9:12/mi) 141/146bpm [1296b/mi] 50cal
7) 0.32mi - 2:53(8:55/mi) 145/149bpm [1294b/mi] 27cal
8) 0.62mi - 5:31(8:52/mi) 149/164bpm [1321b/mi] 52cal
9) 0.62mi - 5:19(8:34/mi) 155/174bpm [1327b/mi] 51cal
10) 0.32mi - 2:52(9:02/mi) 154/161bpm [1391b/mi] 28cal
11) 0.62mi - 5:17(8:31/mi) 156/174bpm [1328b/mi] 52cal
12) 0.62mi - 5:23(8:40/mi) 149/170bpm [1292b/mi] 47cal
13) 0.62mi - 5:36(9:00/mi) 145/159bpm [1305b/mi] 48cal
14) 0.62mi - 5:34(8:57/mi) 145/150bpm [1298b/mi] 49cal
15) 0.62mi - 4:57(7:58/mi) 147/162bpm [1171b/mi] 45cal
16) 0.62mi - 5:29(8:50/mi) 147/153bpm [1299b/mi] 51cal
17) 0.62mi - 5:32(8:54/mi) 146/149bpm [1300b/mi] 53cal
18) 0.14mi - 1:11(8:35/mi) 146/151bpm [1253b/mi] 11cal
5:22 5:25 4:53 4:43 5:42 5:43 2:53 5:31 5:19 2:52 5:17 5:23 5:36 5:34 4:57 5:29 5:32 1:11
Velociraptor
Really good session. Well done :)
riggys99
Great run
tipsku
Thank you, I was really pleased with the shoes and the pace :-)

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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.
0.62 6:08 6:08 +2 9:52 126 76-139 1242 177 0-202 16/9
1.24 11:32 5:24 8:42 138 129-143 1202 184 158-196 11/12
1.86 17:24 5:52 +1 9:28 144 113-155 1364 186 0-226 7/10
2.39 22:05 4:41 +1 8:47 145 139-149 1274 187 150-194 7/6
3.02 27:49 5:44 9:13 136 105-145 1254 185 0-208 10/10
3.64 33:32 5:43 9:12 141 137-146 1296 185 180-190 10/8
3.96 36:24 2:52 8:54 145 141-149 1290 185 182-190 4/3
4.58 41:54 5:30 8:53 149 140-164 1323 187 174-218 11/12
5.20 47:12 5:18 8:35 155 141-174 1329 187 166-228 12/12
5.51 50:03 2:51 9:01 154 148-162 1388 184 178-188 4/3
6.14 55:20 5:17 8:31 156 146-174 1328 187 160-226 8/8
6.76 1:04:33 9:13 +1 14:50 150 116-170 2225 184 0-222 11/12
7.38 1:12:06 7:33 +1 12:10 145 108-159 1764 184 132-196 9/9
8.00 1:17:56 5:50 +2 9:25 145 138-150 1364 182 0-190 9/9
8.62 1:24:36 6:40 +2 10:45 147 121-162 1580 185 0-218 19/11
9.24 1:30:05 5:29 8:50 147 141-153 1299 184 164-190 12/9
9.86 1:35:37 5:32 8:54 146 141-149 1300 184 178-196 12/11
10.00 1:36:49 1:12 +1 8:40 146 142-151 1266 183 178-186 1/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    145 avge / 174 max Delete HR Trace

  • Cadence Distribution

    185 avge / 228 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.2 185 10 1:28:52 9:47
    Walk 0.4 125 0 23 26:00
    Still 0.1 - - 7 -
    Pause 8.4 - - 8:58 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:48 7:16 49.96% More
    800m 3:57 7:58 50.38% More
    1km 5:01 8:05 51.65% More
    Mile 8:21 8:21 52.72% More
    5k 27:15 8:46 55.08% More
    5 miles 45:25 9:05 53.82% More
    10k 57:21 9:14 53.19% More
    10 miles 1:38:11 9:49 51.10% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:36 7:36 57.96
    5km 25:17 8:08 59.36
    5M 41:52 8:22 58.37
    10km 52:42 8:29 57.89
    10M 1:27:16 8:44 57.50
    Half 1:56:12 8:52 57.06
    20M 3:01:58 9:06 56.80
    Mara 4:02:16 9:15 56.32

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Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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