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Wed 26th Feb 2025 at 11:03am by Velociraptor

Run > Long Run
  • Good
  • showers
  • breezy
  • Time
    2:09:21
  • Miles
    12.14
  • Min/mi
    10:39
  • Pacing
    89.1%
  • WAVA
    57.87
  • Stride(cm)
    93
  • Cals
    1002
  • Watts
    188
  • Cadence
    163
  • BPM
    151
  • %MHR
    80.3
  • B/mi
    1609
  • Asc(m)
    249
  • Hillscore
    21
  • Surface
    Road

Notes & Comments

I wasn't sure what I had in me for today so I asked eL Bee! to come and get me if I was a long way from home after two hours and set out. Forgot HRM, so heart rate is optical. Didn't take gloves and thought I might have to come back for them because there was a nip in the wind going up towards Threapland, but the climb up to the A595 sorted out my cold hands. It also sorted out my sluggish legs, or maybe that's just because I'd got most of the climbing and most of the head wind out of the way. Considered going right on the A591 and up to Torpenhow, but I didn't fancy the longer stretch of main road so I went straight to Bothel and looped it up over 12 miles from there. Still running strongly at the end.
Pleasant enough, mostly sunny, a few light showers after I came back into Threapland at 8 miles.
285 Tempo. First Dustbin Tempo verdict I've had for a long time.
11:02 12:00 12:01 11:06 10:41 10:16 9:58 9:57 10:26 9:54 10:04 10:28 1:27
Ness
Well done 👏
EvilPixie
Excellent miles
westmoors
Nice!
Sigh
Well done! "Dustbin Tempo" would be a great band name (or a Fetchie name)!
Jaks
Great mileage, well done 👏
Velociraptor
Thanks :)
riggys99
Nice run
AndyJ57
Good running, well done.
Velociraptor
Thanks :)
Rosehip
two hours well spent :)
Velociraptor
Or wasted, Rosehip ;) I'm pleased to get another of the climbs up to the A595 ticked off.
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.
0.50 5:20 5:20 10:40 137 85-147 1462 162 158-174 186 152-234 0/10
1.00 11:01 5:41 11:22 146 140-155 1660 162 156-170 193 174-236 11/2
1.50 16:57 5:56 11:51 148 140-156 1754 160 154-168 184 150-224 12/2
2.00 23:01 6:04 12:08 149 138-156 1808 160 154-168 184 163-250 22/0
2.50 29:02 6:01 12:02 155 145-160 1865 161 152-170 196 166-240 23/2
3.00 35:02 6:00 12:01 162 156-167 1946 161 154-170 209 162-242 43/0
3.50 40:40 5:38 11:15 157 149-164 1767 162 158-168 204 169-277 16/1
4.00 46:08 5:28 10:57 154 144-161 1686 163 158-170 194 165-220 17/5
4.50 51:23 5:15 10:29 150 140-155 1573 164 160-168 184 152-221 6/9
5.00 56:50 5:27 10:53 149 135-158 1622 163 154-170 186 153-231 10/9
5.50 1:02:11 5:22 10:43 152 145-160 1629 163 154-170 189 158-233 14/12
6.00 1:07:06 4:54 9:49 149 145-157 1462 166 160-172 181 169-193 1/14
6.50 1:12:04 4:59 9:58 147 137-152 1465 164 158-170 175 155-198 2/20
7.00 1:17:04 4:59 9:59 148 137-157 1477 164 160-174 180 158-211 1/17
7.50 1:21:56 4:52 9:44 145 143-147 1412 164 160-170 173 153-192 0/22
8.00 1:27:01 5:05 10:10 149 141-162 1514 164 158-172 190 151-267 3/14
8.50 1:32:13 5:12 10:24 154 144-164 1602 163 156-174 189 148-252 9/11
9.00 1:37:27 5:14 10:28 151 147-158 1580 163 158-170 183 156-199 2/4
9.50 1:42:36 5:10 10:19 149 144-158 1538 165 160-174 183 154-241 5/11
10.00 1:47:21 4:45 9:30 149 142-155 1415 167 162-174 177 143-191 0/18
10.50 1:52:09 4:48 9:36 149 143-155 1431 167 160-176 177 154-200 1/30
11.00 1:57:26 5:16 10:33 158 151-162 1666 164 158-172 192 161-224 9/1
11.50 2:03:00 5:34 11:08 159 153-168 1770 162 154-172 193 157-237 26/6
12.00 2:07:54 4:54 9:48 155 150-159 1518 166 160-174 190 161-225 1/14
12.14 2:09:21 1:27 10:20 155 153-157 1601 164 160-168 188 180-205 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    151 avge / 168 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    130 3.7% 11:57
    36 2.6% 11:01
    16 2.1% 11:50
    15 4.2% 11:08

  • Cadence Distribution

    163 avge / 176 max Stride Length: 93cm

  • Power Distribution

    188W (277 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 31 8:27 43.04% More
    200m 1:04 8:35 46.71% More
    400m 2:11 8:47 48.75% More
    800m 4:31 9:04 53.87% More
    1km 5:41 9:09 55.35% More
    Mile 9:27 9:27 55.68% More
    5k 30:47 9:54 59.26% More
    5 miles 49:51 9:58 59.23% More
    10k 1:02:44 10:06 58.58% More
    10 miles 1:44:26 10:27 58.26% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:50 7:50 67.17
    5km 28:00 9:01 65.14
    5M 47:46 9:33 61.80
    10km 1:00:58 9:49 60.28
    10M 1:44:02 10:24 58.48
    Half 2:20:53 10:45 57.28
    20M 3:46:35 11:20 54.91
    Mara 5:06:51 11:43 53.13
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