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Sun 2nd Apr 2023 at 10:15am by Velociraptor

Run > Race
  • Good
  • breezy
  • Time
    45:31
  • Miles
    5.03
  • Min/mi
    9:03
  • Pacing
    93.8%
  • WAVA
    64.47
  • Stride(cm)
    104
  • Cals
    416
  • Watts
    219
  • Cadence
    171
  • BPM
    161
  • %MHR
    85.8
  • B/mi
    1459
  • Asc(m)
    78
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

If that's the best I can do with a race number on my front and supershoes on my feet, and today it was, I'm taking up welly boot throwing. Ran with Elisa for the first 2.5 miles but I couldn't keep up with her on the hills. Head wind, not strong, in the last mile and a bit.
Official time 45:30, 5th of 10 in age category.
I'm glad I went and did it. Huge club presence, stayed and clapped all the 10 mile runners in.
9:03 8:51 9:20 9:03 8:59 16
Ness
Well done 👍
Velociraptor
Thanks :) I'm a bit horrified, but I couldn't have run any harder.
Rosehip
Good hard run though :)
Velociraptor
Thanks :) Yes, it made me put in a bit of effort.
TBR (TheBeardRunner)
She's human after all?!?! Like they say, we move on 😊
Bowman 🇸🇪
Well done, you’ll get back to wherever you want to be when you decide you want to be there!
Velociraptor
Thanks 😀 I'm sure it'll all be fine again in time.
Dvorak
Everyone has days like these, and you've just had yours. You've been doing a lot; and still, it's no ~that~ far aff.
Dvorak
And you were only 9s off in the first half from it being a negative split, which is quite something given the course profile.
chunkywizard
Looks hilly! Your HR was up there so great effort, well done
Sigh
Tough day, well done - onto the next!
Corrah
That looks good to me and everyone has an off day.
Velociraptor
Thank you, you are all LOVELY bighug It wasn't an isolated bad day, it's a fair reflection of where I'm at just now in terms of pace for heart rate, and I wonder if the blood donation 3 weeks ago is still having an effect.
Bowman 🇸🇪
I’ve heard that iron deficiency can make you feel pretty awful training wise, especially after blood donation. Maybe worth checking out?
tipsku
Well done, maybe not exactly what you wanted but a very consistent effort. Maybe it's still an after effect from the blood donation. The RBC may take up to 4-6 weeks to regenerate to previous levels; so at 3 weeks, you may still be a bit short of oxygen carriers in your blood so that your muscles don't get the regular amount of oxygen delivered. You'll feel better in 1-3 weeks.
Dvorak
In three weeks? That'll be handy ;-)
Velociraptor
Thanks :) Yes, if my exercise tolerance improves over the next few weeks I'll know it was the blood donation.

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 2:13 2:13 8:51 137 88-152 1213 173 166-184 212 97-250 3/5
0.50 4:34 2:21 9:24 155 152-159 1458 171 166-176 221 187-258 3/2
0.75 6:48 2:14 8:56 142 136-153 1268 168 164-174 194 176-214 0/14
1.00 9:03 2:15 9:00 148 143-152 1331 171 168-176 205 194-217 0/5
1.25 11:18 2:15 9:00 153 151-156 1376 173 168-178 210 202-219 0/3
1.50 13:32 2:15 8:59 151 148-156 1355 171 166-176 209 190-239 1/5
1.75 15:39 2:06 8:25 159 156-161 1339 173 168-176 212 192-235 0/5
2.00 17:54 2:15 9:01 161 155-167 1452 174 168-180 247 200-290 9/1
2.25 20:10 2:16 9:04 166 163-168 1504 172 168-176 220 181-257 4/2
2.50 22:29 2:19 9:15 167 164-169 1544 171 166-176 238 211-267 6/0
2.75 24:53 2:25 9:39 165 160-167 1592 168 158-172 217 190-251 6/1
3.00 27:14 2:20 9:22 169 166-171 1582 170 166-174 224 200-243 6/1
3.25 29:26 2:13 8:51 166 163-170 1469 172 168-176 233 205-258 3/3
3.50 31:47 2:20 9:21 169 167-170 1581 168 162-174 224 189-246 8/4
3.75 33:56 2:09 8:36 167 164-168 1436 172 168-176 221 194-263 2/5
4.00 36:16 2:21 9:23 169 162-172 1585 168 162-172 222 178-253 5/3
4.25 38:26 2:10 8:40 166 164-171 1438 171 166-176 211 162-251 2/11
4.50 40:46 2:20 9:19 169 165-171 1573 168 160-176 218 188-272 7/4
4.75 42:56 2:10 8:41 168 166-170 1460 172 168-178 220 192-237 1/4
5.00 45:15 2:19 9:15 174 170-175 1610 169 164-174 231 218-252 4/0
5.03 45:31 16 8:46 175 175-175 1533 169 168-170 219 216-223 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    161 avge / 175 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 1.8% 9:32
    13 2.3% 9:09
    12 2.7% 9:49

  • Cadence Distribution

    171 avge / 184 max Stride Length: 104cm

  • Power Distribution

    219W (290 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 29 7:43 46.61% More
    200m 1:00 8:02 49.44% More
    400m 2:04 8:20 50.88% More
    800m 4:17 8:37 55.90% More
    1km 5:23 8:40 57.58% More
    Mile 8:47 8:47 59.15% More
    5k 28:04 9:02 64.17% More
    5 miles 45:15 9:03 64.42% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:25 7:25 70.09
    5km 26:30 8:32 67.96
    5M 45:13 9:03 64.46
    10km 57:43 9:17 62.87
    10M 1:38:28 9:51 60.99
    Half 2:13:21 10:11 59.72
    20M 3:34:27 10:43 57.22
    Mara 4:50:25 11:05 55.36
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