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Tue 4th Mar 2025 at 10:53am by Velociraptor

Run > General
  • windy
  • cold
  • Time
    1:17:26
  • Miles
    6.86
  • Min/mi
    11:17
  • Pacing
    91%
  • WAVA
    52.62
  • Stride(cm)
    89
  • Cals
    550
  • Watts
    179
  • Cadence
    161
  • BPM
    139
  • %MHR
    74.1
  • B/mi
    1573
  • Asc(m)
    90
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

DOMS in my calves this morning (unsurprising) and we've got an errand to do so I decided not to do a one way run through Blencogo towards Wigton with a tail wind. Big triangle, unforced effort level, legs in better shape than yesterday.
124 Base
11:54 10:55 11:20 11:34 11:21 11:02 9:20
EvilPixie
Well done
Velociraptor
Thanks, Pix :)
My Ashby number has arrived today.
Ness
Fab! Well done!👏
EvilPixie
Great news!
Sigh
Well done.
Velociraptor
Thanks :)
riggys99
Well done hope the DOMS ease
AndyJ57
Well done, especially with DOMs
Velociraptor
Thanks :) The DOMS is trivial, and not surprising considering how my calves were twitching after the race. Left Achilles insertion is a little tender if I squeeze it so I'll try not to do that.
Dvorak
Good. Running with the wind is the thing to do today.
Rosehip
Good sensible miles :)
Keegan
Nice easy running, well done!
Velociraptor
Thanks :)
tipsku
Well done. I hope the DOMS clears up soon. Mine is finally gone but I raced a day earlier than you
Velociraptor
Thanks, tipsku :)

Map
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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 2:57 2:57 11:47 132 90-145 1554 160 156-166 185 156-235 6/2
0.50 5:57 3:00 12:02 142 138-148 1708 160 156-162 195 168-224 8/1
0.75 8:57 3:00 12:00 144 136-150 1728 159 156-162 189 158-239 6/0
1.00 11:54 2:57 11:46 145 141-148 1707 160 158-164 188 154-219 4/0
1.25 14:34 2:40 10:40 141 137-148 1505 162 158-166 181 160-214 0/6
1.50 17:37 3:03 +18 12:13 140 136-142 1709 161 158-166 174 158-205 0/5
1.75 20:21 2:44 10:58 140 132-145 1535 161 158-166 179 161-208 1/6
2.00 23:07 2:46 11:02 138 134-141 1523 161 158-166 171 154-192 0/5
2.25 26:03 2:56 11:44 138 129-146 1618 161 156-166 176 150-218 1/1
2.50 28:52 2:49 11:15 139 136-143 1565 163 160-166 176 165-187 0/2
2.75 31:32 2:40 10:42 139 135-144 1486 163 160-172 184 169-206 1/5
3.00 34:27 2:55 11:42 142 136-148 1660 161 158-170 191 156-234 2/2
3.25 37:30 3:03 12:10 150 145-158 1825 161 156-166 189 156-224 12/0
3.50 40:23 2:53 11:31 142 137-149 1636 161 156-168 186 158-235 5/0
3.75 43:30 3:07 12:29 149 138-158 1859 159 152-166 190 145-232 14/1
4.00 46:01 2:31 10:04 134 128-139 1349 164 160-166 170 157-183 0/9
4.25 48:43 2:42 10:48 134 130-137 1448 163 160-166 171 152-185 1/7
4.50 51:28 2:45 10:59 132 127-136 1450 161 156-166 162 146-174 0/6
4.75 54:25 2:57 11:48 139 131-144 1641 160 156-164 181 148-232 8/0
5.00 57:22 2:57 11:48 140 135-147 1653 160 156-166 178 152-197 9/0
5.25 1:00:17 2:56 11:42 138 135-144 1615 160 156-166 175 134-238 3/0
5.50 1:02:58 2:40 10:41 135 131-139 1443 161 158-164 167 130-186 0/3
5.75 1:05:52 2:55 +16 11:39 133 128-139 1548 161 158-164 174 138-204 0/6
6.00 1:08:40 2:48 11:10 136 132-139 1520 160 156-164 173 154-203 1/3
6.25 1:11:26 2:46 11:06 138 134-144 1531 160 156-166 168 158-181 1/4
6.50 1:14:23 2:56 +15 11:46 136 126-145 1600 161 156-170 173 145-217 1/6
6.75 1:17:05 2:42 10:49 140 130-150 1515 162 158-168 187 135-234 0/3
6.86 1:18:15 1:10 10:39 142 139-145 1512 161 158-164 183 168-213 3/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    139 avge / 158 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    32 3.2% 12:12
    21 1.9% 11:53
    19 1.6% 11:57

  • Cadence Distribution

    161 avge / 172 max Stride Length: 89cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.0 160 6.9 1:17:26 11:24
    Pause 1.0 - - 49 -

  • Power Distribution

    179W (239 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 34 9:10 39.60% More
    200m 1:14 9:52 40.60% More
    400m 2:29 10:00 42.76% More
    800m 5:07 10:17 47.52% More
    1km 6:25 10:19 49.05% More
    Mile 10:48 10:48 48.73% More
    5k 34:41 11:10 52.59% More
    5 miles 56:39 11:20 52.11% More
    10k 1:10:32 11:21 52.10% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:54 8:54 59.12
    5km 31:49 10:14 57.33
    5M 54:17 10:51 54.38
    10km 1:09:17 11:09 53.04
    10M 1:58:14 11:49 51.46
    Half 2:40:07 12:13 50.40
    20M 4:17:30 12:53 48.31
    Mara 5:48:43 13:19 46.75
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