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Thu 20th Mar 2025 at 12:15pm by Velociraptor

Run > General
  • Good
  • breezy
  • Time
    1:37:56
  • Miles
    8.89
  • Min/mi
    11:01
  • Pacing
    92.2%
  • WAVA
    55.48
  • Stride(cm)
    91
  • Cals
    698
  • Watts
    180
  • Cadence
    160
  • BPM
    138
  • %MHR
    73.2
  • B/mi
    1515
  • Asc(m)
    134
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

Almost warm! Skort, no gloves, considered going back and changing my long sleeved top for a t-shirt but decided that on a run this length if I got too warm I could consider it acclimatisation and learning to cope with a bit of discomfort. It was fine. The unadopted road was dry and loose apart from the big mud bath that I tottered past on the grass bank, and I don't need to run along it again this year now.
151 Base.
11:21 10:28 10:40 11:17 10:28 11:14 11:34 11:05 9:49
Rosehip
another nice 90. a bit of acclimatising went on here today too.
Dvorak
I thought you were front-loading the week then taking it easy? ;-)
Velociraptor
I did, Dvorak :) I didn't say I'd do nothing, though.
riggys99
Nice run. Nice to enjoy the weather
Ness
Well done 👍
EvilPixie
Nice running
Velociraptor
Thank you all 🌻
WayOfTheDodo
Nice run, more ‘front loading”?
Velociraptor
Thanks, WOTD :) Sticking to the plan. Long runs Mon/Tue, 60min easy yesterday, 90min easy today, probably 60 min easy tomorrow, gentle parkrun effort on Saturday. Ashby's not a target race although I want to go into it quite well recovered.
Keegan
Well done 👍
Velociraptor
Thanks, Keegan :)

Map
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0mi in 0

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.
0.25 2:48 2:48 11:13 124 77-136 1391 158 154-160 188 161-227 6/2
0.50 5:44 2:56 11:43 132 129-139 1546 158 154-162 184 161-206 7/1
0.75 8:32 2:48 11:12 137 129-142 1533 159 156-162 185 160-234 7/0
1.00 11:20 2:48 11:12 135 130-138 1511 160 156-162 184 168-210 4/0
1.25 13:55 2:35 10:19 135 129-142 1393 162 156-166 181 165-201 1/6
1.50 16:37 2:42 10:50 129 127-136 1397 159 156-162 172 161-184 0/5
1.75 19:15 2:38 10:32 131 127-134 1380 162 158-166 180 157-203 1/5
2.00 21:51 2:36 +3 10:24 133 127-136 1382 162 154-168 175 35-187 0/5
2.25 24:32 2:42 10:46 134 129-137 1443 161 156-166 178 161-193 1/1
2.50 27:15 2:43 10:51 133 130-139 1443 161 156-166 175 162-192 0/2
2.75 29:47 2:32 10:08 135 132-139 1368 161 158-166 174 146-186 0/5
3.00 32:31 2:44 10:57 137 132-141 1499 161 156-166 183 151-204 2/2
3.25 35:31 2:59 11:58 144 138-149 1723 159 154-162 194 173-223 12/0
3.50 38:18 2:47 11:08 141 135-148 1569 160 152-164 188 167-224 5/0
3.75 41:16 2:58 11:52 148 134-158 1756 158 152-164 196 166-251 13/2
4.00 43:48 2:33 10:11 134 127-141 1364 160 152-168 173 145-221 0/14
4.25 46:21 2:33 10:10 131 125-137 1332 160 156-164 179 148-202 0/14
4.50 48:55 2:34 10:18 133 127-136 1370 161 156-166 180 172-189 1/8
4.75 51:33 2:37 10:29 135 131-142 1416 161 158-166 177 165-184 0/6
5.00 54:17 2:44 10:55 133 128-137 1452 161 156-164 176 160-186 1/1
5.25 56:59 2:42 10:48 139 132-143 1501 160 156-162 180 173-189 2/1
5.50 59:47 2:48 11:13 135 128-141 1515 159 156-162 176 165-183 4/0
5.75 1:02:29 2:42 10:47 136 131-139 1467 160 154-164 177 166-199 2/5
6.00 1:05:30 3:01 12:05 139 131-148 1680 157 152-162 185 163-230 10/0
6.25 1:08:38 3:08 12:32 144 140-148 1805 157 154-162 185 171-203 14/0
6.50 1:11:38 3:00 11:59 146 137-154 1750 158 154-164 183 151-216 10/0
6.75 1:14:29 2:51 11:25 146 141-151 1668 159 156-164 191 167-229 7/1
7.00 1:17:14 2:45 +10 11:00 140 133-145 1540 162 158-168 183 167-224 1/5
7.25 1:19:52 2:38 10:31 138 133-143 1452 160 158-166 167 156-176 0/12
7.50 1:22:33 2:41 10:43 137 127-144 1467 160 156-164 170 143-186 0/9
7.75 1:25:32 2:59 11:57 145 140-151 1734 158 150-164 178 96-204 5/0
8.00 1:28:19 2:47 11:10 142 135-145 1585 158 152-162 167 117-186 0/3
8.25 1:30:57 2:37 10:30 137 129-144 1437 160 156-166 172 141-194 0/9
8.50 1:33:51 2:55 11:39 143 140-149 1666 158 154-162 179 157-220 6/0
8.75 1:36:38 2:47 11:06 146 139-153 1622 159 152-162 183 151-216 3/0
8.89 1:38:09 1:31 11:10 142 138-147 1585 159 156-162 177 155-193 3/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 158 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    43 2.8% 12:02
    32 3.1% 11:50
    19 1.6% 11:23
    12 1.2% 11:21

  • Cadence Distribution

    160 avge / 168 max Stride Length: 91cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 159 8.9 1:37:56 11:03
    Pause 0.2 - - 13 -

  • Power Distribution

    180W (251 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 34 9:10 39.99% More
    200m 1:12 9:38 41.95% More
    400m 2:26 9:49 43.93% More
    800m 4:57 9:58 50.03% More
    1km 6:16 10:06 51.03% More
    Mile 10:15 10:15 51.93% More
    5k 33:23 10:45 55.35% More
    5 miles 53:54 10:47 55.48% More
    10k 1:08:08 10:58 54.63% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:25 8:25 63.28
    5km 30:05 9:41 61.41
    5M 51:19 10:16 58.26
    10km 1:05:30 10:32 56.82
    10M 1:51:46 11:11 55.16
    Half 2:31:21 11:33 54.05
    20M 4:03:25 12:10 51.82
    Mara 5:29:39 12:35 50.15
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