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Sun 19th Jan 2025 at 12:55pm by riggys99

Run > Marathon Pace

cold

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Time
2:12:14
Miles
14.29
Min/mi
9:15
Pacing
30.2%
WAVA
55.55
Stride(cm)
98
Cals
1344
Cadence
178
BPM
152
%MHR
78.7
B/mi
1406
Asc(m)
445
Hillscore
17
Surface
Mixed

Notes & Comments

7 comments

Cold afternoon the sort of cold that seeps into you
Five miles warm up to the old train station platform on the black path at killamarsh. Plan 30 mins marathon HR (170-177) fifteen mins out then fifteen mins back. Struggled to reach 170 on way out but seem s better on way back reaching low 170s. Ran further second 15 than first 15. Easy run back taking in the climb up from Rother valley to the camp site.

Black path was muddy in places.

Will run a lot of MP on the black path as its same sort of path as the Tissington trail marathon
Achilles felt quite good apart from on twinge mainly if I jarred or twisted my foot.
Had two gels one near beginning of MP and one in last five mins of MP to train the gut. Had some electrolyte drink during run.
Fairly pleased with run but does show a long way to full fitness

Warm up
1) 1mi - 9:24(9:24/mi) 135/146bpm [1269b/mi] 93cal 6.38/6.76mph
2) 1mi - 9:27(9:27/mi) 145/151bpm [1371b/mi] 106cal 6.34/6.82mph
3) 1mi - 9:04(9:04/mi) 141/148bpm [1279b/mi] 92cal 6.62/6.95mph
4) 1mi - 9:19(9:19/mi) 146/151bpm [1360b/mi] 98cal 6.44/6.76mph
5) 1mi - 9:26(9:26/mi) 148/155bpm [1396b/mi] 100cal 6.36/6.97mph
6) 0.01mi - 7(9:27/mi) 155/155bpm [1465b/mi] 6.35/6.49mph

30 mins HR 170-177
7) 1mi - 7:47(7:47/mi) 166/169bpm [1291b/mi] 99cal 7.72/8.04mph
8) 1mi - 7:52(7:52/mi) 167/169bpm [1313b/mi] 100cal 7.63/8.56mph
9) 1mi - 7:48(7:48/mi) 168/172bpm [1309b/mi] 100cal 7.7/7.74mph
10) 0.89mi - 6:34(7:25/mi) 170/173bpm [1260b/mi] 85cal 8.09/8.56mph

Cool down
11) 1mi - 9:43(9:43/mi) 151/171bpm [1468b/mi] 86cal 6.17/8.12mph
12) 1mi - 11:19(11:19/mi) 154/160bpm [1741b/mi] 108cal 5.31/6.85mph
13) 1mi - 10:33(10:33/mi) 151/158bpm [1592b/mi] 92cal 5.69/6.32mph
14) 1mi - 9:49(9:49/mi) 149/154bpm [1462b/mi] 74cal 6.12/6.41mph
15) 1mi - 10:18(10:18/mi) 149/156bpm [1535b/mi] 78cal 5.82/6.28mph
16) 0.4mi - 3:46(9:30/mi) 153/156bpm [1455b/mi] 33cal 6.31/6.53mph

9:24 9:27 9:04 9:19 9:26 7 7:47 7:52 7:48 6:34 9:43 11:19 10:33 9:49 10:18 3:46

	Velociraptor Well done
	riggys99 Thanks
	Sombrero That sounds positive again. Great miles.
	riggys99 Thanks
	tipsku That's very encouraging. You managed decent mileage today with some quality in it, well done!
	Mark J 🇳🇿 Good mileage. Sounding positive
	riggys99 Thanks all. 2 weeks ago I wouldn’t have thought about even trying this run. Hopefully things will continue to improve

Pace

19%

55%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:42	4:42	9:23	127 84-142	1192	175 170-178	11/47
1.00	9:24	4:42	9:24	142 130-146	1334	176 174-180	18/26
1.50	14:17	4:54	9:47	146 140-150	1429	175 172-178	23/8
2.00	18:51	4:34	9:07	145 137-151	1323	176 174-180	16/31
2.50	23:28	4:37	9:13	137 127-144	1264	175 164-178	4/49
3.00	27:55	4:27	8:55	145 138-148	1293	177 174-182	13/17
3.50	32:31	4:36	9:13	148 137-151	1363	176 174-178	12/22
4.00	41:50	9:19 +4:37	18:38	142 118-150	2646	175 98-178	18/18
4.50	46:34	4:44	9:27	146 137-151	1380	176 172-180	11/12
5.00	51:17	4:43	9:26	149 140-155	1405	176 172-178	23/22
5.50	55:09	3:53	7:45	164 155-168	1272	187 176-192	24/17
6.00	59:05	3:56	7:51	167 159-169	1312	186 180-192	17/16
6.50	1:02:57	3:52	7:44	167 158-169	1291	189 186-192	16/22
7.00	1:06:56	4:00	7:59	166 158-168	1326	186 174-190	23/19
7.50	1:11:08	4:11 +11	8:22	166 159-170	1389	188 182-194	23/15
8.00	1:14:55	3:48	7:35	169 159-172	1283	190 186-194	15/20
8.50	1:18:39	3:44	7:27	170 168-171	1267	188 182-190	16/24
9.00	1:24:16	5:37 +1:30	11:14	163 136-173	1831	185 96-192	21/32
9.50	1:29:09	4:53	9:46	150 132-155	1466	176 168-180	21/23
10.00	1:33:43	4:34	9:09	154 142-157	1409	177 176-180	16/13
10.50	1:43:20	9:36 +4:33	19:13	151 128-160	2902	173 98-180	46/20
11.00	1:49:43	6:24	12:47	154 135-160	1970	169 158-178	27/16
11.50	1:55:01	5:17	10:34	153 150-155	1617	172 102-180	35/16
12.00	2:00:09	5:08	10:17	151 138-157	1552	174 166-178	22/20
12.50	2:05:05	4:56	9:52	149 142-153	1469	175 170-178	19/24
13.00	2:10:09	5:04 +11	10:09	148 135-153	1502	175 134-178	13/15
13.50	2:15:43	5:34 +33	11:07	147 136-152	1635	174 172-176	17/13
14.00	2:21:02	5:19	10:37	152 147-156	1614	172 170-176	31/8
14.33	2:24:10	3:08	9:28	152 142-155	1438	174 170-178	3/10

Heart

152/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 445m, Range 105m, Flat prediction 2:08:44

Elevation Graph

Biggest Climbs (m)	Min/mi
55 10.6%	14:34
20 6.2%	12:37
13 3.8%	8:31
12 8.8%	10:47
12 7.0%	10:18
12 5.7%	11:04
See your biggest climbs

Cadence

178 (194 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.9	178	14.3	2:12:23	9:24
Walk	6.5	103	0	9:32	15:00:37
Still	0.0	-	-	1	-
Pause	1.5	-	-	2:14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:11	47.44%	More
800m	3:38	7:19	55.16%	More
1km	4:36	7:24	57.31%	More
Mile	7:26	7:26	61.13%	More
5k	24:07	7:46	62.56%	More
5 miles	40:41	8:08	60.50%	More
10k	53:46	8:39	57.18%	More
10 miles	1:33:34	9:21	53.98%	More
Half	2:11:05	10:00	51.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:54	7:54	57.56
5km	26:16	8:27	57.44
5M	43:28	8:42	56.64
10km	54:43	8:48	56.19
10M	1:30:36	9:04	55.75
Half	2:00:36	9:12	55.29
20M	3:08:48	9:26	55.27
Mara	4:11:20	9:36	55.52

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