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Sun 16th Mar 2025 at 12:31pm by Velociraptor

Run > General
  • Good
  • breezy
  • cold
  • Time
    1:17:28
  • Miles
    7.28
  • Min/mi
    10:38
  • Pacing
    92.2%
  • WAVA
    56.77
  • Stride(cm)
    93
  • Cals
    594
  • Watts
    187
  • Cadence
    163
  • BPM
    149
  • %MHR
    79
  • B/mi
    1581
  • Asc(m)
    135
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

Took me forever to get off the sofa this morning. I decided that this must mean I was tired and shouldn't attempt a two hour run today. It didn't, it was just an instance of inertia being my main driving force. Decided to do the loop round Arkleby and Plumbland, was delighted with how my legs were boinging up the hill, then turned round and realised I'd had some help from the wind. Hamstrings, adductors and calves stiffened up a bit after four miles ("tight" would be an overstatement) otherwise I might have gone round Blennerhasset. But I'd rather keep my recovery load low so that I can do today's planned run, to which I was quite looking forward, tomorrow.
Pleasant enough out, cool but surprisingly humid.
179 Base.
10:52 11:00 10:53 10:24 10:20 10:10 10:48 3:01
Ness
A nice one. Particularly considering the miles in the legs this week. Well done 👏
RiceandPeas
That's a properly lumpy 7 miles! 👏
Rosehip
well done :)
Velociraptor
Thanks :)
My second target race of the year has almost 40 metres of ascent and descent per mile. The wee undulations on my doorstep won't cut it for training. (However, my first target race is flat.)
Sigh
Well done!
Dvorak
To which, tu woo owl :-)
RiceandPeas
Your second target race sounds like a proper tough cookie!
Velociraptor
Thanks :)
My second target race may well be more than I can handle, but it's good to have an incentive to get out on some of the hillier local roads.
RiceandPeas
Definitely, nobody achieved anything worthwhile without stretching themselves. Watching with interest!
RiceandPeas
Definitely, nobody achieved anything worthwhile without stretching themselves. Watching with interest!
tipsku
Well done, you got it done, more hay in the barn.
Velociraptor
:)
Jaks
Well done 👏
Velociraptor
Thanks, Jaks :)
Keegan
Well done! Great mileage this week
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.
0.25 2:49 2:49 11:17 130 83-144 1467 159 156-164 189 139-221 6/2
0.50 5:41 2:52 11:29 142 135-147 1630 159 156-164 184 162-204 8/1
0.75 8:28 2:47 11:07 146 143-152 1623 160 156-162 184 147-232 6/2
1.00 10:51 2:23 9:33 135 130-146 1289 162 158-166 163 131-186 0/24
1.25 13:30 2:39 10:36 145 137-148 1537 162 158-166 182 154-196 0/3
1.50 16:04 2:33 10:13 146 138-151 1492 164 160-170 176 148-204 1/7
1.75 18:44 2:41 10:43 151 140-154 1617 162 158-170 186 163-209 5/1
2.00 21:51 3:07 12:28 159 153-165 1982 161 156-166 211 200-227 24/0
2.25 24:37 2:45 11:01 155 149-165 1708 163 158-168 186 162-216 8/0
2.50 27:11 2:34 10:16 153 150-157 1570 164 160-170 185 156-203 4/2
2.75 30:02 2:51 11:25 158 151-164 1803 162 158-166 200 174-237 12/0
3.00 32:44 2:42 10:48 158 154-161 1708 164 160-166 197 181-216 8/0
3.25 35:35 2:51 11:23 156 150-161 1777 162 158-166 196 176-229 11/1
3.50 38:05 2:30 10:02 155 148-162 1555 165 160-172 188 176-223 3/7
3.75 40:35 2:30 10:00 151 147-155 1511 165 160-168 195 175-226 3/10
4.00 43:08 2:33 10:12 152 150-154 1551 163 160-168 186 170-197 1/4
4.25 45:41 2:33 10:11 151 147-155 1538 164 162-168 192 179-204 0/3
4.50 48:22 2:41 10:44 152 148-154 1631 162 160-166 190 173-207 1/1
4.75 50:58 2:36 10:24 149 145-153 1550 163 160-168 184 159-217 3/6
5.00 53:29 2:30 10:02 147 143-151 1474 164 160-168 189 161-226 0/9
5.25 55:59 2:30 10:01 144 142-147 1443 165 160-168 183 161-196 0/12
5.50 58:22 2:23 9:34 145 141-147 1386 166 160-172 183 167-204 0/10
5.75 1:01:07 2:45 10:58 147 142-153 1613 163 158-166 191 164-224 2/2
6.00 1:03:39 2:32 10:07 143 140-145 1447 163 160-168 178 163-189 0/8
6.25 1:06:19 2:40 10:40 143 140-147 1526 163 160-168 179 163-186 0/5
6.50 1:09:12 2:53 11:32 149 145-153 1717 161 156-166 188 173-219 6/0
6.75 1:11:55 2:43 10:52 152 148-156 1653 162 158-168 193 161-218 7/0
7.00 1:14:27 2:32 10:09 144 140-148 1461 164 160-168 175 158-192 0/7
7.25 1:17:09 2:42 10:48 147 139-154 1588 162 158-168 185 151-218 3/0
7.27 1:17:28 19 12:46 150 148-151 1915 160 160-162 195 190-199 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    149 avge / 165 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    79 2.9% 11:12
    14 2.3% 11:22
    14 1.8% 11:12

  • Cadence Distribution

    163 avge / 172 max Stride Length: 93cm

  • Power Distribution

    187W (237 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 32 8:33 42.86% More
    200m 1:06 8:54 45.46% More
    400m 2:22 9:29 45.48% More
    800m 4:51 9:46 51.02% More
    1km 6:07 9:51 52.28% More
    Mile 10:00 10:00 53.29% More
    5k 31:51 10:15 57.99% More
    5 miles 52:31 10:30 56.94% More
    10k 1:05:35 10:33 56.74% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:20 8:20 63.91
    5km 29:46 9:35 62.06
    5M 50:48 10:10 58.85
    10km 1:04:51 10:26 57.39
    10M 1:50:39 11:04 55.72
    Half 2:29:50 11:26 54.59
    20M 4:00:59 12:03 52.34
    Mara 5:26:20 12:27 50.66
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