Wed 1st May 2024 at 6:52pm by riggys99

Run > Marathon Pace
  • warm
  • Time
    2:05:21
  • Miles
    15.29
  • Min/mi
    8:12
  • Pacing
    35.2%
  • WAVA
    62.73
  • Stride(cm)
    110
  • Cals
    1446
  • Cadence
    178
  • BPM
    151
  • %MHR
    81.4
  • B/mi
    1234
  • Asc(m)
    437
  • Hillscore
    16
  • Surface
    Mixed

Notes & Comments

6 comments
Warm up to Rother Valley then 3 miles MP followed by 3 miles zone 2 and a further 3 miles MP. Run home from Rother valley
Legs felt good on MP sections

Run to Rother valley

1) 3.26mi - 27:18(8:22/mi) 139/154bpm [1164b/mi] 325cal 7.17/8.01mph

3 miles MP (anti clockwise around lakes)
2) 3mi - 21:58(7:19/mi) 161/165bpm [1179b/mi] 310cal 8.19/8.91mph

3 mile z2
3) 3mi - 24:50(8:17/mi) 151/163bpm [1250b/mi] 276cal 7.25/8.5mph

3 miles MP (clockwise around lake)
4) 3mi - 21:51(7:17/mi) 161/166bpm [1173b/mi] 299cal 8.23/8.72mph

Home from Rother Valley

5) 3.03mi - 29:23(9:43/mi) 148/165bpm [1437b/mi] 236cal 6.18/8.39mph
27:18 21:58 24:50 21:51 29:23
Velociraptor
Change of scene :) That looks good!
Sombrero
One of my favourite routes to run, love it there.
Mark J 🇳🇿
That looks like a nice run
riggys99
Yes Rother valley a nice place and only just over 3 miles from home.
Bowman 🇸🇪
Nice run! Good MP session!
riggys99
Thanks.

Pace

5% 3% 60% 28% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:16 4:16 8:33 117 76-134 1000 170 102-174 0/48
1.00 8:23 4:06 8:12 137 127-140 1124 175 172-178 8/12
1.50 12:43 4:21 8:41 143 129-150 1242 175 168-178 24/13
2.00 16:47 4:04 8:09 147 135-153 1197 177 172-178 17/20
2.50 20:44 3:57 7:53 142 128-148 1120 176 172-180 19/25
3.00 25:07 4:23 8:46 142 126-153 1244 175 170-184 12/48
3.50 28:56 3:49 7:39 146 126-160 1116 180 172-188 12/33
4.00 32:30 3:34 7:07 159 146-162 1132 183 178-188 11/13
4.50 36:08 3:38 7:16 161 160-164 1170 182 180-184 20/16
5.00 39:48 3:40 7:20 160 148-163 1175 182 178-184 16/22
5.50 43:38 3:50 7:39 161 160-164 1232 183 180-186 22/19
6.00 47:23 3:45 7:30 161 148-164 1208 182 178-186 13/21
6.50 51:14 3:52 7:43 159 149-164 1228 180 174-186 19/10
7.00 55:08 3:53 7:47 156 152-158 1214 180 178-184 22/12
7.50 59:13 4:05 8:11 153 145-158 1251 177 176-180 14/18
8.00 1:03:22 4:09 8:18 150 138-154 1244 177 176-178 9/13
8.50 1:07:38 4:16 8:33 150 139-152 1282 177 174-180 22/18
9.00 1:12:26 4:48 +32 9:36 144 131-152 1383 176 114-180 16/20
9.50 1:16:25 3:59 7:58 151 142-159 1203 179 174-184 23/11
10.00 1:20:02 3:37 7:14 160 158-162 1158 184 180-188 17/31
10.50 1:23:38 3:36 7:12 160 152-164 1151 184 180-190 17/15
11.00 1:27:19 3:40 7:21 164 162-165 1205 184 182-188 17/15
11.50 1:31:00 3:42 7:23 164 163-165 1212 184 180-186 13/15
12.00 1:34:37 3:37 7:14 163 151-166 1179 184 182-188 13/14
12.50 1:44:40 10:03 +5:50 20:06 145 116-165 2914 181 174-188 35/8
13.00 1:51:15 6:34 13:09 146 135-153 1920 164 80-176 37/17
13.50 1:55:54 4:40 9:19 147 134-152 1370 175 170-180 21/10
14.00 2:00:37 4:43 +1 9:26 148 138-153 1396 173 162-180 28/20
14.50 2:04:49 4:12 8:23 148 131-153 1241 177 176-180 6/14
15.00 2:09:14 4:26 8:51 151 141-155 1336 176 172-180 23/18
15.28 2:11:44 2:30 8:46 152 151-154 1333 176 172-180 8/11

Heart

151/166max
  • Show Beats/Mile

Elevation

Asc 437m, Range 124m, Flat prediction 2:01:55
Elevation Graph
Biggest Climbs (m) Min/mi
38 8.4% 13:58
23 10.3% 11:18
16 13.3% 14:44
14 3.5% 10:41
13 4.2% 7:58
13 3.8% 8:44
See your biggest climbs

Cadence

178 (190 max) Stride Length: 110cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.1 178 15.3 2:05:00 8:34
Walk 0.5 98 0 45 1:06:46
Still 0.1 - - 8 -
Pause 4.2 - - 5:50 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:43 6:55 48.95% More
800m 3:27 6:57 57.53% More
1km 4:21 6:59 59.62% More
Mile 7:07 7:07 61.82% More
5k 22:48 7:20 65.66% More
5 miles 38:13 7:39 63.85% More
10k 48:14 7:46 63.20% More
10 miles 1:17:38 7:46 64.93% More
Half 1:52:13 8:34 59.46% More

Predictions

Dist Time Per Mile WAVA
1M 6:58 6:58 63.10
5km 23:10 7:27 64.60
5M 38:21 7:40 63.62
10km 48:17 7:46 63.13
10M 1:19:56 8:00 63.07
Half 1:46:25 8:07 62.22
20M 2:46:36 8:20 62.98
Mara 3:41:46 8:28 63.08
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