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

Run > General

Not good

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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

19 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 🤞

Pin Map

0mi in 0

Pace

60%

27%

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

Heart

149/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 134m, Range 61m, Flat prediction 1:42:13

Elevation Graph

Biggest Climbs (m)	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
See your biggest climbs

Cadence

167 (174 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	167	9	1:44:23	11:38
Walk	0.0	0	0	0	NAN:00:00
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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