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Thu 8th May 2025 at 5:55am by Ness

Run > General
  • Not good
  • Time
    1:44:23
  • Miles
    9.00
  • Min/mi
    11:36
  • Pacing
    94.1%
  • WAVA
    50.77
  • Stride(cm)
    83
  • Cals
    914
  • Cadence
    167
  • BPM
    149
  • %MHR
    80.7
  • B/mi
    1732
  • Asc(m)
    134
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

This week's long run. Bit slower than I was targeting. Quad cramped in mile 5 and had to take it easy after that. Hopefully better next time. 🤞
1) 1mi - 11:51(11:51/mi) 134/151bpm [1589b/mi] 103cal
2) 1mi - 11:26(11:26/mi) 144/151bpm [1645b/mi] 93cal
3) 1mi - 11:03(11:03/mi) 145/152bpm [1601b/mi] 88cal
4) 1mi - 11:41(11:41/mi) 139/150bpm [1624b/mi] 98cal
5) 1mi - 12:05(12:05/mi) 146/154bpm [1764b/mi] 110cal
6) 1mi - 12:00(12:00/mi) 147/152bpm [1764b/mi] 104cal
7) 1mi - 11:22(11:22/mi) 160/178bpm [1819b/mi] 98cal
8) 1mi - 11:03(11:03/mi) 170/175bpm [1880b/mi] 107cal
9) 1mi - 11:51(11:51/mi) 169/174bpm [2003b/mi] 113cal
10) 0mi - 1(5:39/mi) 169/169bpm [953b/mi]
11:51 11:26 11:03 11:41 12:05 12:00 11:22 11:03 11:51 1
Runningbauble21
Miles are miles regardless of pace, hope the quad behaves itself now
riggys99
Hope the quads ease
Ness
Thanks. Me too!
Alice the Camel
That quad again! Hope it’s not going to become a problem xx
Velociraptor
Well done for getting it ticked off. It's longer than you need to be doing at the moment.
Ness
I'm hoping it isn't too AtC.

I thought a couple over the race distance will hopefully help me in preparation for the lumpy 10k, Vrap. Will definitely cut back before it.
Autumnleaves
Oh dear, sorry to hear that. Take care x
Ness
Will do. Thanks x
EvilPixie
Ouch hope it is ok
Ness
Think I need to keep a check on my salt intake. Don't have much so that might be it.
AndyJ57
Good miles, maybe take a salt tablet if you like them
Rosehip
well done :)
geordiegirl
Excellent miles and pacing well done
geordiegirl
Oops missed the quad but still good pacing though.
Ness
Thanks, all.

Was thinking I might try that, AndyJ57.
Jaks
Hope it’s ok. Well done 👏
Ness
Thank you. I'm having a restful afternoon and only walking tomorrow so it should be fine. 🤞
WtnMel
Well done - hope the quad is behaving itself today.
Ness
It seems ok 🤞

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 2:57 2:57 11:48 116 92-129 1369 164 158-168 3/6
0.50 6:05 3:08 12:31 139 127-148 1739 164 156-168 9/1
0.75 9:00 2:55 11:39 144 138-150 1678 167 158-170 17/0
1.00 11:51 2:52 11:27 136 131-140 1557 167 164-170 4/3
1.25 14:48 2:57 11:49 142 132-148 1678 166 164-170 0/6
1.50 17:40 2:52 11:27 147 142-150 1683 167 162-170 10/1
1.75 20:30 2:50 11:18 144 141-147 1628 168 166-170 1/7
2.00 23:21 2:51 +4 11:25 143 135-148 1631 168 166-172 0/10
2.25 26:02 2:41 10:45 142 136-149 1526 169 166-172 0/7
2.50 28:53 2:51 11:24 145 141-149 1652 167 162-170 0/17
2.75 31:39 2:46 11:03 146 141-151 1614 168 164-170 3/7
3.00 34:24 2:45 11:01 145 137-152 1597 168 164-170 0/6
3.25 37:26 3:02 +8 12:10 135 132-138 1642 166 162-168 2/5
3.50 40:20 2:54 11:36 141 135-150 1635 166 164-168 1/4
3.75 43:29 3:08 +11 12:34 141 137-147 1772 167 162-170 2/2
4.00 46:23 2:54 11:37 139 133-146 1615 167 164-170 2/2
4.25 49:26 3:03 12:11 146 139-150 1779 166 158-170 4/1
4.50 52:24 2:59 11:54 147 140-152 1750 168 164-170 11/1
4.75 55:28 3:04 12:15 146 140-150 1788 167 164-170 5/1
5.00 58:29 3:01 +1 12:04 145 138-151 1748 168 166-172 13/0
5.25 1:01:28 2:59 11:57 146 141-152 1745 168 166-172 9/0
5.50 1:04:27 2:58 11:54 148 145-151 1760 168 166-170 5/0
5.75 1:07:29 3:02 12:09 147 139-152 1786 168 164-170 6/0
6.00 1:10:29 3:00 12:00 146 140-152 1752 168 166-170 4/1
6.25 1:13:19 2:50 11:20 149 141-156 1688 169 164-172 4/2
6.50 1:16:10 2:51 11:23 154 148-168 1754 168 164-170 2/22
6.75 1:19:01 2:51 11:25 166 162-168 1896 169 166-170 1/6
7.00 1:21:51 2:50 11:20 172 167-176 1948 169 168-172 2/3
7.25 1:24:33 2:42 10:50 171 167-173 1852 170 166-174 4/1
7.50 1:27:19 2:45 11:01 171 168-174 1884 170 168-172 1/9
7.75 1:30:08 2:49 11:16 169 161-175 1905 170 166-172 7/1
8.00 1:32:54 2:47 11:07 169 163-173 1878 170 168-174 3/5
8.25 1:35:55 3:01 12:03 168 165-172 2024 168 164-172 9/0
8.50 1:38:47 2:52 11:28 170 166-173 1949 169 166-174 4/5
8.75 1:41:46 2:59 11:55 169 166-173 2014 167 164-172 10/1
9.00 1:44:45 2:59 11:58 169 165-174 2022 166 162-170 5/5

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    149 avge / 176 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    40 1.6% 12:03
    30 3.9% 12:10
    14 1.7% 11:52
    13 2.6% 12:12
    11 2.1% 11:49

  • Cadence Distribution

    167 avge / 174 max Stride Length: 83cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.6 167 9 1:44:23 11:38
    Still 0.0 - - 1 -
    Pause 0.4 - - 23 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:33 10:16 40.94% More
    800m 5:21 10:46 44.06% More
    1km 6:46 10:54 45.17% More
    Mile 10:58 10:58 46.85% More
    5k 35:32 11:26 50.07% More
    5 miles 58:14 11:39 49.44% More
    10k 1:11:58 11:35 49.80% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:44 9:44 52.77
    5km 33:06 10:39 53.74
    5M 55:20 11:04 52.02
    10km 1:09:58 11:16 51.22
    10M 1:56:58 11:42 50.68
    Half 2:36:34 11:57 50.20
    20M 4:07:16 12:22 48.97
    Mara 5:30:59 12:38 47.92

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