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Fri 7th Mar 2025 at 6:13pm by tipsku

Run > Marathon Pace
  • Good
  • Time
    1:01:42
  • Miles
    7.87
  • Min/mi
    7:50
  • Pacing
    91.6%
  • WAVA
    63.21
  • Stride(cm)
    110
  • Cals
    626
  • Cadence
    186
  • BPM
    158
  • %MHR
    85.7
  • B/mi
    1236
  • Asc(m)
    58
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

P&D w7, D5: 1 hour marathon pace +fast finish

Second test run in the super shoes. 1 hour at marathon pace. I first wanted to go for over/under intervals but realised about 2km in that I hadn't put my heel cushions in that help level my hips a bit. This also explains why my GCT balance wasn't great on Wednesday and I felt it in my pelvis. So I decided to bin the attempt at running faster and just stick to bread and butter stuff, marathon pace. I averaged 7:51 m/m which is PB pace and it didn't feel hard. I could have continued for longer if my head torch hadn't died about 40 min in. This just fit with the general theme of the day of things that didn't go to plan. At least, I got a quality run done that built my confidence in running a PB in a bit over 5 weeks time. The pace starts feeling comfortable.

1) 0.62mi - 4:59(8:02/mi) 136/150bpm [1092b/mi] 44cal
2) 0.62mi - 5:05(8:12/mi) 150/155bpm [1229b/mi] 51cal
3) 0.62mi - 4:56(7:57/mi) 152/158bpm [1209b/mi] 50cal
4) 0.62mi - 4:57(7:58/mi) 158/162bpm [1258b/mi] 50cal
5) 0.62mi - 4:57(7:57/mi) 161/165bpm [1281b/mi] 51cal
6) 0.62mi - 5:00(8:02/mi) 160/165bpm [1286b/mi] 51cal
7) 0.62mi - 4:51(7:49/mi) 159/163bpm [1242b/mi] 49cal
8) 0.62mi - 4:48(7:43/mi) 163/167bpm [1257b/mi] 50cal
9) 0.62mi - 4:54(7:53/mi) 163/167bpm [1286b/mi] 51cal
10) 0.62mi - 4:56(7:56/mi) 165/168bpm [1310b/mi] 52cal
11) 0.62mi - 4:39(7:30/mi) 161/167bpm [1206b/mi] 47cal
12) 0.62mi - 4:31(7:17/mi) 164/170bpm [1194b/mi] 48cal
13) 0.41mi - 3:07(7:38/mi) 161/169bpm [1229b/mi] 32cal
4:59 5:05 4:56 4:57 4:57 5:00 4:51 4:48 4:54 4:56 4:39 4:31 3:07

Map
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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.
0.25 2:03 2:03 8:11 126 68-141 1031 181 146-190 4/2
0.50 4:01 1:59 7:54 142 136-148 1123 184 178-192 5/1
0.75 6:01 1:59 7:57 148 142-152 1176 184 180-188 4/1
1.00 8:01 2:00 8:00 152 149-155 1216 185 182-188 6/1
1.25 10:09 2:08 8:32 150 145-154 1280 184 178-204 3/4
1.50 12:17 2:08 8:33 150 145-155 1283 183 172-186 6/1
1.75 14:10 1:53 7:31 151 147-155 1135 186 182-190 1/3
2.00 16:02 1:52 7:28 157 154-159 1172 188 184-190 2/3
2.25 18:05 2:03 8:12 158 153-162 1296 186 182-190 7/1
2.50 20:05 2:01 8:03 158 156-160 1272 188 184-194 3/2
2.75 22:06 2:01 8:02 160 157-163 1286 187 184-190 3/2
3.00 24:05 1:59 7:55 161 154-165 1274 187 176-196 3/2
3.25 26:00 1:56 7:44 161 157-165 1244 189 186-192 3/2
3.50 28:07 2:06 8:25 162 154-165 1362 188 184-192 8/1
3.75 30:05 1:59 7:54 157 151-160 1242 186 180-196 2/9
4.00 32:04 1:58 7:54 159 157-161 1255 186 184-190 3/3
4.25 34:00 1:56 7:45 159 156-161 1232 187 184-192 1/3
4.50 35:56 1:56 7:44 163 159-167 1259 186 178-196 2/3
4.75 37:50 1:55 7:39 163 160-166 1246 187 184-192 5/3
5.00 39:46 1:55 7:42 161 159-162 1239 186 182-192 1/7
5.25 41:43 1:57 7:48 162 159-164 1264 186 178-190 3/3
5.50 43:42 1:59 7:55 163 160-167 1290 186 178-190 5/1
5.75 45:42 2:00 8:01 165 163-167 1323 185 178-188 6/2
6.00 47:41 1:59 7:56 165 161-167 1310 186 182-196 8/1
6.25 49:40 1:59 7:56 165 162-168 1310 184 180-190 7/4
6.50 51:33 1:53 7:33 162 159-167 1223 186 182-190 1/5
6.75 53:25 1:52 7:26 159 157-160 1182 188 182-192 0/8
7.00 55:18 1:54 7:35 162 158-165 1228 187 174-196 1/5
7.25 57:04 1:46 7:04 162 159-170 1144 188 182-192 1/5
7.50 58:55 1:50 7:22 166 164-170 1223 187 180-200 2/3
7.75 1:01:04 2:09 +16 8:38 159 153-164 1371 184 114-190 2/5
7.87 1:01:58 54 7:47 165 163-169 1285 184 178-188 2/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    158 avge / 170 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 1.1% 7:57
    16 1.0% 8:03

  • Cadence Distribution

    186 avge / 204 max Stride Length: 110cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.5 185 7.9 1:01:39 7:51
    Walk 0.5 138 0 19 1:11:23

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:43 6:56 52.41% More
    800m 3:34 7:11 55.85% More
    1km 4:31 7:16 57.44% More
    Mile 7:20 7:20 60.03% More
    5k 23:48 7:39 63.08% More
    5 miles 38:48 7:46 62.99% More
    10k 48:25 7:47 63.02% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:56 6:56 63.53
    5km 23:02 7:25 65.16
    5M 38:09 7:38 64.06
    10km 48:02 7:44 63.52
    10M 1:19:32 7:57 63.09
    Half 1:45:53 8:05 62.62
    20M 2:45:49 8:17 62.33
    Mara 3:40:47 8:26 61.81

Bespoke Fields

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Borg Rating of Perceived Exertion

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


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