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

Run > Race

Good
breezy

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0 👍

Time
45:31
Miles
5.03
Min/mi
9:03
WAVA
66.15
Cals
416
Watts
219
Cadence
171
BPM
161
%MHR
85.8
B/mi
1459
Asc(m)
78
Hillscore
4
Surface
Road

Notes & Comments

17 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 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.

Pin Map

0mi in 0

Pace

59%

32%

Splits

#	Time	Split	Miles	Mins/mi	HR bpm	Beats/mi	Cadence rpm	Power Watts	Ascent mtrs
1	2:13	2:13	0.25	8:51	137 88-152	1213	173 166-184	212 97-250	3/5
2	4:34	2:21	0.50	9:24	155 152-159	1458	171 166-176	221 187-258	3/2
3	6:48	2:14	0.75	8:56	142 136-153	1268	168 164-174	194 176-214	0/14
4	9:03	2:15	1.00	9:00	148 143-152	1331	171 168-176	205 194-217	0/5
5	11:18	2:15	1.25	9:00	153 151-156	1376	173 168-178	210 202-219	0/3
6	13:32	2:15	1.50	8:59	151 148-156	1355	171 166-176	209 190-239	1/5
7	15:39	2:06	1.75	8:25	159 156-161	1339	173 168-176	212 192-235	0/5
8	17:54	2:15	2.00	9:01	161 155-167	1452	174 168-180	247 200-290	9/1
9	20:10	2:16	2.25	9:04	166 163-168	1504	172 168-176	220 181-257	4/2
10	22:29	2:19	2.50	9:15	167 164-169	1544	171 166-176	238 211-267	6/0
11	24:53	2:25	2.75	9:39	165 160-167	1592	168 158-172	217 190-251	6/1
12	27:14	2:20	3.00	9:22	169 166-171	1582	170 166-174	224 200-243	6/1
13	29:26	2:13	3.25	8:51	166 163-170	1469	172 168-176	233 205-258	3/3
14	31:47	2:20	3.50	9:21	169 167-170	1581	168 162-174	224 189-246	8/4
15	33:56	2:09	3.75	8:36	167 164-168	1436	172 168-176	221 194-263	2/5
16	36:16	2:21	4.00	9:23	169 162-172	1585	168 162-172	222 178-253	5/3
17	38:26	2:10	4.25	8:40	166 164-171	1438	171 166-176	211 162-251	2/11
18	40:46	2:20	4.50	9:19	169 165-171	1573	168 160-176	218 188-272	7/4
19	42:56	2:10	4.75	8:41	168 166-170	1460	172 168-178	220 192-237	1/4
20	45:15	2:19	5.00	9:15	174 170-175	1610	169 164-174	231 218-252	4/0
21	45:31	16	5.03	8:46	175 175-175	1533	169 168-170	219 216-223	0/0

Heart

15%

34%

40%

161bpm (175 max)

Heart Rate Chart

Elevation

Asc 78m, Range 39m, Flat prediction 44:44

Elevation Graph

Biggest Climbs (m)	Min/mi
19 1.8%	9:32
13 2.3%	9:09
12 2.7%	9:49
See your biggest climbs

Power

219W (290 max)

Power Graph

Power Bands

Cadence

171 (184 max)

Cadence Chart

Cadence Bands

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	57.67%	More
Mile	8:47	8:47	59.50%	More
5k	28:04	9:02	65.11%	More
5 miles	45:15	9:03	66.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:48	6:48	76.91
5km	25:49	8:19	70.78
5M	45:12	9:02	66.16
10km	58:22	9:24	64.22
10M	1:42:11	10:13	60.63
Half	2:20:25	10:43	57.73
20M	3:51:02	11:33	55.44
Mara	5:17:28	12:07	53.58

Fetch Miles

8:43	Cumwhinton to Wetheral whizz
9:01	To Cumwinton
9:06	Back part of the loop
8:47	Wetheral to Scotby Dash

Borg Rating of Perceived Exertion






1	2	3	4	5	6	7	8	9	10

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