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Tue 26th Nov 2024 at 4:37pm by tipsku

Run > Medium Long Run
  • Good
  • breezy
  • Time
    1:25:09
  • Miles
    9.50
  • Min/mi
    8:58
  • Pacing
    77.9%
  • WAVA
    57.69
  • Stride(cm)
    100
  • Cals
    742
  • Cadence
    179
  • BPM
    149
  • %MHR
    79.8
  • B/mi
    1331
  • Asc(m)
    37
  • Surface
    Road

Notes & Comments

15k MLR with Olivia

I tested my hip on the run to Clara Zetkin Park and it felt fine. Not cycling there and doing my activation drills before the run really helped with my hip mobility. I suspect that cycling shortens the hip flexors which means that I feel pretty stiff in the hip in the first 10-15 min of the run. So the recipe seems to be running it all. Next week, I'll try to do the same, run there and then run 5 miles with Olivia for at least 7 mi. I'm happy with the pace, around 9 m/m at the top end of zone 2. Great run, I can see some progress.

1) 0.62mi - 5:30(8:51/mi) 139/151bpm [1229b/mi] 47cal
2) 0.62mi - 5:39(9:05/mi) 144/150bpm [1309b/mi] 50cal
3) 0.62mi - 5:19(8:33/mi) 143/153bpm [1223b/mi] 45cal
4) 0.62mi - 5:40(9:07/mi) 148/153bpm [1350b/mi] 51cal
5) 0.62mi - 5:35(9:00/mi) 145/150bpm [1304b/mi] 48cal
6) 0.62mi - 5:49(9:22/mi) 147/152bpm [1377b/mi] 50cal
7) 0.62mi - 5:35(8:58/mi) 150/153bpm [1346b/mi] 50cal
8) 0.62mi - 5:32(8:54/mi) 150/155bpm [1334b/mi] 49cal
9) 0.62mi - 5:33(8:56/mi) 149/154bpm [1331b/mi] 48cal
10) 0.62mi - 5:39(9:05/mi) 151/154bpm [1371b/mi] 49cal
11) 0.62mi - 5:33(8:56/mi) 152/156bpm [1358b/mi] 49cal
12) 0.62mi - 5:37(9:02/mi) 150/155bpm [1355b/mi] 48cal
13) 0.62mi - 5:44(9:13/mi) 151/157bpm [1392b/mi] 49cal
14) 0.62mi - 5:27(8:46/mi) 152/161bpm [1332b/mi] 47cal
15) 0.62mi - 5:28(8:48/mi) 157/160bpm [1382b/mi] 50cal
16) 0.17mi - 1:31(8:39/mi) 147/151bpm [1271b/mi] 12cal
5:30 5:39 5:19 5:40 5:35 5:49 5:35 5:32 5:33 5:39 5:33 5:37 5:44 5:27 5:28 1:31
riggys99
Great news well run
Velociraptor
Well done :)
tipsku
Thank you, I hope I'm finally back running normally
riggys99
Brilliant 🤩

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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.
0.50 4:23 4:23 8:46 137 89-151 1200 177 98-186 16/8
1.00 9:07 4:45 +11 9:29 144 135-150 1366 179 116-188 7/6
1.50 15:02 5:55 +1:30 11:49 140 91-151 1655 179 106-204 7/13
2.00 19:21 4:19 8:39 149 141-153 1288 182 174-190 8/8
2.50 23:56 4:34 9:08 147 142-151 1344 181 160-184 9/9
3.00 28:26 4:31 9:01 145 142-149 1308 181 178-184 7/9
3.50 33:02 4:36 9:12 147 142-152 1352 180 172-184 8/9
4.00 37:38 4:36 9:12 148 144-153 1362 180 176-184 5/5
4.50 42:08 4:30 8:59 150 146-153 1348 180 164-194 10/9
5.00 46:34 4:27 8:53 150 147-155 1333 179 176-182 8/6
5.50 51:00 4:26 8:51 149 145-154 1319 179 174-182 7/9
6.00 55:32 4:32 9:05 151 148-154 1371 179 174-184 7/6
6.50 1:00:03 4:31 9:02 152 149-156 1372 179 176-182 6/7
7.00 1:04:34 4:31 9:03 151 147-155 1366 179 176-182 13/9
7.50 1:09:03 4:29 8:58 150 147-155 1345 178 176-182 7/9
8.00 1:13:40 4:36 9:13 151 148-155 1391 178 170-188 9/6
8.50 1:19:21 5:42 +1:15 11:23 151 124-161 1719 180 170-194 12/4
9.00 1:23:40 4:18 8:37 155 147-160 1335 180 170-182 12/10
9.50 1:28:21 4:41 +18 9:28 154 142-160 1457 178 154-184 10/8

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    149 avge / 161 max Delete HR Trace

  • Cadence Distribution

    179 avge / 204 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.4 179 9.5 1:25:06 9:17
    Walk 0.3 121 0 17 18:39
    Still 0.1 - - 6 -
    Pause 3.1 - - 2:52 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:59 8:00 45.37% More
    800m 4:13 8:30 47.20% More
    1km 5:19 8:33 48.85% More
    Mile 8:49 8:49 50.11% More
    5k 27:50 8:57 55.44% More
    5 miles 44:59 9:00 55.97% More
    10k 55:55 9:00 56.36% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:07 7:07 62.05
    5km 24:50 8:00 62.13
    5M 41:57 8:23 60.01
    10km 53:19 8:35 59.11
    10M 1:30:06 9:01 57.48
    Half 2:01:21 9:16 55.67
    20M 3:13:31 9:41 54.77
    Mara 4:20:38 9:57 53.76

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Borg Rating of Perceived Exertion

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


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