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Mon 28th Apr 2025 at 7:05am by Funky Chicken

Run > General
  • Time
    1:06:38
  • Miles
    7.50
  • Min/mi
    8:53
  • Pacing
    94.6%
  • WAVA
    53.36
  • Stride(cm)
    118
  • Cals
    873
  • Cadence
    153
  • BPM
    137
  • %MHR
    80.1
  • B/mi
    1217
  • Asc(m)
    159
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

Day 63; 9 weeks. Achilles behaved pretty well on this one. A bit of tightness in upper right ham before I started, with occasional aches throughout, though no pain and ok afterwards.

1) 1mi - 9:25(9:25/mi) 122/135bpm [1149b/mi] 111cal 6.37/7.37mph
2) 1mi - 8:56(8:56/mi) 131/138bpm [1170b/mi] 113cal 6.72/7.81mph
3) 1mi - 9:05(9:05/mi) 135/145bpm [1226b/mi] 116cal 6.61/7.03mph
4) 1mi - 8:44(8:44/mi) 142/151bpm [1239b/mi] 119cal 6.87/7.85mph
5) 1mi - 8:59(8:59/mi) 143/150bpm [1285b/mi] 122cal 6.68/7.31mph
6) 1mi - 8:45(8:45/mi) 143/151bpm [1251b/mi] 118cal 6.86/7.45mph
7) 1mi - 8:33(8:33/mi) 143/152bpm [1222b/mi] 116cal 7.02/7.7mph
8) 0.5mi - 4:12(8:22/mi) 147/153bpm [1229b/mi] 58cal 7.18/7.66mph
9:25 8:56 9:05 8:44 8:59 8:45 8:33 4:12
riggys99
Good news
Funky Chicken
Thanks. Pleased with that one, though I may need to ease back on the cadence work this week as I think that and the parkrun have contributed to the tightness in the hamstring.
riggys99
I find the quicker cadence helps my hamstring as long as the stride length is shorter. If you pushed the Parkrun than you probably ran at a quicker cadence and longer stride length which may have tightened the hamstring (in my experience)
Funky Chicken
I think you nailed it with that diagnosis! My stride length at parkrun was 144cm, which is quite a bit more than usual. It was 154cm at the same parkrun about a year ago when I last messed up my hamstring, so hopefully I've dodged a bullet this time around as long as I ease back sufficiently.
riggys99
Hopefully you have. Always handy to look at the data to see if you can spot a pattern (and react to it)

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 2:29 2:29 9:56 100 53-125 994 148 100-158 6/2
0.50 4:54 2:25 9:41 128 122-134 1239 157 152-162 13/0
0.75 7:09 2:14 8:57 132 129-135 1182 155 152-158 5/5
1.00 9:24 2:16 9:03 126 120-133 1140 152 148-156 4/8
1.25 11:41 2:17 9:08 130 127-134 1186 152 146-158 2/4
1.50 13:49 2:08 8:31 132 127-137 1124 150 148-154 5/11
1.75 16:04 2:15 8:59 129 126-133 1158 149 146-154 1/4
2.00 18:20 2:16 9:06 132 129-138 1200 150 146-154 2/3
2.25 20:38 2:18 9:11 133 128-139 1222 151 148-156 4/4
2.50 22:49 2:11 8:44 137 127-141 1197 150 146-154 5/4
2.75 25:05 2:16 9:03 132 128-136 1195 152 148-154 2/5
3.00 27:25 2:20 9:20 138 134-143 1288 156 152-162 6/0
3.25 29:38 2:13 8:52 140 137-143 1242 155 150-162 6/1
3.50 31:45 2:08 8:30 139 136-143 1182 153 148-158 2/6
3.75 33:59 2:14 8:56 141 137-144 1261 155 150-160 6/2
4.00 36:08 2:09 8:36 146 141-151 1256 150 144-158 4/5
4.25 38:23 2:14 8:57 141 139-146 1263 152 148-158 5/1
4.50 40:36 2:13 8:53 144 141-149 1280 154 150-160 15/3
4.75 42:54 2:18 9:10 142 138-146 1302 151 146-156 5/7
5.00 45:07 2:14 8:55 142 136-147 1265 155 150-158 5/7
5.25 47:19 2:12 8:47 139 134-146 1221 154 148-160 4/11
5.50 49:28 2:09 8:36 142 137-145 1221 155 148-160 3/8
5.75 51:41 2:13 8:51 145 140-151 1282 153 146-160 9/2
6.00 53:52 2:11 8:46 144 140-149 1262 152 148-160 3/7
6.25 55:59 2:07 8:29 144 133-149 1222 153 144-160 3/19
6.50 58:05 2:05 8:21 138 133-143 1151 156 152-160 2/7
6.75 1:00:15 2:11 8:43 143 140-147 1248 157 154-164 7/3
7.00 1:02:25 2:09 8:37 147 144-152 1268 157 150-160 4/2
7.25 1:04:30 2:05 8:20 148 144-152 1233 158 156-162 6/1
7.50 1:06:36 2:06 8:24 145 141-153 1218 153 150-158 0/8

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    137 avge / 153 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    23 2.5% 9:46
    13 1.2% 9:08
    12 5.9% 9:22
    10 2.1% 8:50

  • Cadence Distribution

    153 avge / 164 max Stride Length: 118cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 86.9 154 6.5 57:52 8:50
    Walk 13.1 146 1 8:45 9:09

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:02 8:10 40.08% More
    800m 4:08 8:19 46.05% More
    1km 5:14 8:26 47.81% More
    Mile 8:26 8:26 51.03% More
    5k 26:59 8:41 53.27% More
    5 miles 43:47 8:45 53.48% More
    10k 54:34 8:47 53.55% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:07 7:07 60.48
    5km 25:03 8:04 57.39
    5M 42:29 8:30 55.11
    10km 54:04 8:42 54.04
    10M 1:31:42 9:10 52.27
    Half 2:03:45 9:27 51.09
    20M 3:17:56 9:54 49.92
    Mara 4:27:07 10:12 49.42
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