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Sat 11th Jan 2025 at 1:47pm by Velociraptor

Run > General
  • cold
  • Time
    1:19:54
  • Miles
    7.23
  • Min/mi
    11:03
  • Pacing
    87%
  • WAVA
    55.80
  • Stride(cm)
    89
  • Cals
    599
  • Watts
    184
  • Cadence
    164
  • BPM
    150
  • %MHR
    79.8
  • B/mi
    1657
  • Asc(m)
    129
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

The thaw has started and the wind hasn't arrived. I was a little optimistic about the temperature, didn't wear a hat or a woolly jumper, and thought I was going to have to turn back due to the cold in the first two miles. But I got used to it. Slabs of glassy ice on the road between Arkleby and Prospect and I had to run on the grass in places. Otherwise OK.
Could feel yesterday's goblet squats and my right Achilles tendon.
181 Base.
10:57 11:39 10:33 11:19 10:58 11:06 10:54 2:29
Jaks
Nice mileage, well done 👏
EvilPixie
Excellent
WayOfTheDodo
Well done for getting out in the cold!
Velociraptor
Thanks :) It feels as if it's about time I did some ordinary running after a succession of parkruns, treadmill runs, and tentative out-and-backs.
Sigh
Well done!
Goofee
Hope the Achilles behaves.
Ness
Well done 👍
Velociraptor
Thanks :)
The Achilles is one of those old person things I have to live with. It doesn't like the treadmill and it has mixed feelings about calf raises.
Keegan
Nicely done 👏
Velociraptor
Thanks, Keegan :)

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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.
0.25 2:53 2:53 11:32 129 76-143 1488 161 158-174 192 24-242 6/1
0.50 5:46 2:53 11:31 143 137-147 1647 161 158-164 199 176-226 8/1
0.75 8:38 2:52 11:28 146 142-148 1675 161 158-168 190 160-236 6/2
1.00 10:57 2:19 9:15 140 137-146 1296 166 162-170 178 148-211 0/23
1.25 13:36 2:39 10:36 150 146-153 1591 166 162-172 199 170-235 0/3
1.50 16:17 2:41 10:44 146 141-150 1566 164 160-170 179 159-209 1/7
1.75 19:11 2:54 11:37 146 141-150 1697 163 160-168 184 164-215 5/1
2.00 22:36 3:25 13:38 159 148-167 2168 160 156-168 202 184-232 25/0
2.25 25:23 2:48 11:10 157 151-165 1754 164 158-168 187 169-204 7/0
2.50 27:53 2:30 9:59 152 144-158 1518 166 162-182 184 155-208 2/4
2.75 30:24 2:31 10:06 149 142-154 1505 167 164-178 179 161-200 0/11
3.00 33:08 2:44 10:55 146 141-150 1593 165 154-184 168 69-193 0/11
3.25 35:44 2:36 10:23 150 144-153 1557 166 156-172 168 128-224 0/12
3.50 38:42 2:58 11:53 155 144-167 1842 165 160-184 179 117-214 9/2
3.75 41:44 3:02 12:08 155 147-164 1881 164 160-170 177 161-193 10/0
4.00 44:28 2:43 10:54 155 147-161 1689 165 160-168 185 164-209 6/0
4.25 48:00 3:32 +34 14:09 155 144-163 2192 163 96-170 197 61-240 11/0
4.50 50:35 2:35 10:20 147 142-154 1519 167 162-172 181 161-197 0/9
4.75 53:35 3:00 +25 12:01 151 140-161 1815 166 126-176 182 84-218 1/4
5.00 56:24 2:49 11:16 156 147-161 1757 165 160-170 192 180-220 6/2
5.25 59:23 2:59 11:56 154 145-158 1836 163 160-174 183 152-207 9/0
5.50 1:02:13 2:50 11:20 155 146-161 1758 165 162-168 185 159-223 5/0
5.75 1:04:51 2:38 10:30 152 146-160 1597 166 162-170 189 157-227 0/3
6.00 1:07:30 2:39 10:37 149 143-154 1582 165 162-168 180 169-189 0/4
6.25 1:10:11 2:42 10:47 150 145-155 1617 164 160-170 179 159-207 0/4
6.50 1:12:53 2:42 10:47 149 143-153 1606 164 160-168 179 158-194 0/5
6.75 1:15:38 2:45 10:58 150 145-156 1646 165 162-170 177 131-214 1/6
7.00 1:18:23 2:46 11:02 151 144-157 1667 165 160-174 180 129-217 1/3
7.23 1:20:53 2:30 10:46 151 146-157 1625 165 160-170 180 121-200 3/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    150 avge / 167 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    41 4.2% 12:18
    38 2.8% 12:22
    21 1.9% 11:35
    14 2.3% 11:39

  • Cadence Distribution

    164 avge / 184 max Stride Length: 89cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.7 164 7.2 1:19:52 11:03
    Walk 1.3 103 0 1:01 6:29:37

  • Power Distribution

    184W (242 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 33 8:45 41.54% More
    200m 1:07 9:02 44.35% More
    400m 2:18 9:14 46.34% More
    800m 4:52 9:48 49.92% More
    1km 6:15 10:04 50.36% More
    Mile 10:19 10:19 51.32% More
    5k 34:03 10:57 54.33% More
    5 miles 55:42 11:08 54.36% More
    10k 1:09:17 11:09 54.79% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:40 8:40 61.08
    5km 30:57 9:58 59.76
    5M 52:48 10:34 57.34
    10km 1:07:24 10:51 56.32
    10M 1:55:00 11:30 54.58
    Half 2:35:45 11:53 52.74
    20M 4:10:29 12:31 51.84
    Mara 5:39:12 12:57 50.86
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