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Thu 13th Mar 2025 at 6:17am by Ness

Run > Long Run

v cold

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Time
1:53:52
Miles
10.00
Min/mi
11:23
Pacing
90.2%
WAVA
51.43
Stride(cm)
83
Cals
1001
Cadence
171
BPM
141
%MHR
76.1
B/mi
1604
Asc(m)
159
Hillscore
12
Surface
Road

Notes & Comments

Long run. Felt a bit sluggish at times. Will try to push myself a bit more next week,...
1) 1mi - 11:38(11:38/mi) 132/147bpm [1537b/mi] 105cal
2) 1mi - 11:18(11:18/mi) 128/146bpm [1447b/mi] 93cal
3) 1mi - 10:58(10:58/mi) 122/133bpm [1338b/mi] 87cal
4) 1mi - 11:27(11:27/mi) 127/140bpm [1454b/mi] 98cal
5) 1mi - 11:31(11:31/mi) 141/157bpm [1625b/mi] 102cal
6) 1mi - 11:32(11:32/mi) 153/157bpm [1764b/mi] 105cal
7) 1mi - 11:37(11:37/mi) 152/160bpm [1766b/mi] 109cal
8) 1mi - 11:19(11:19/mi) 154/160bpm [1743b/mi] 98cal
9) 1mi - 11:08(11:08/mi) 153/160bpm [1702b/mi] 98cal
10) 1mi - 11:21(11:21/mi) 156/162bpm [1771b/mi] 106cal
11) 0mi - 2(10:02/mi) 158/158bpm [1586b/mi]

11:38 11:18 10:58 11:27 11:31 11:32 11:37 11:19 11:08 11:21 2

	EvilPixie Looks perfect for a long run well done
	Ness Thanks, Pix x
	geordiegirl Excellent distance and consistency! Can’t wait to be back in double digit runs, well any run would be a great start.
	Ness Aw! Thanks, GG. I really understand what you're going through. I remember how frustrated I felt when I broke my metatarsal when I tripped on the stairs at work a few years back. At one stage it felt like I'd never get back to running again but I did and I'm sure you will too. x
	Sigh Well done Ness; any long run is hard, no need to push more next week, it'll come naturally.
	Ness Good point, Sigh. Thanks 😊
	geordiegirl I know Ness I’ve had many lay offs over the years, you have had very significant ones with your hip also and seeing your running post setbacks is fabulous!
	Ness 😊
	Velociraptor Well done
	Ness Thanks 😊
	Alice the Camel That’s a very consistent pace! Looks good to me! 👍
	Ness Thank you 😊
	Velociraptor Long runs don't need to be pushed. It's more important that you maintained your pace and cadence throughout and your heart rate was really steady after it had risen going up the hill. I think that's a good run.
	Jaks What V’rap said ⬆️. Well done 👏
	Ness Thanks, both x
	Rosehip what V'rap said Well done x
	Ness Thanks x
	AndyJ57 V'rap is right, don't force a long run, well done
	Ness Thanks
	Autumnleaves Good miles x
	Ness Thanks 😊
	alpenrose Great running
	Ness Thanks x

Map

0mi in 0

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.
0.50	5:57	5:57	11:53	127 92-143	1509	166 114-170	17/6
1.00	11:38	5:42	11:23	137 131-146	1560	171 164-174	18/3
1.50	17:24	5:46	11:31	132 124-145	1521	171 166-174	14/5
2.00	22:57	5:33	11:05	122 113-131	1353	172 168-174	1/22
2.50	28:22	5:26	10:51	120 108-128	1303	173 168-176	3/24
3.00	33:53	5:31	11:02	125 119-133	1380	171 166-178	1/12
3.50	39:37	5:44 +2	11:27	127 120-132	1455	171 162-176	5/7
4.00	45:30	5:53 +6	11:46	128 120-140	1506	171 162-174	6/3
4.50	51:13	5:43	11:26	139 133-151	1589	171 166-176	16/3
5.00	57:17	6:04 +16	12:09	140 70-157	1700	171 166-174	12/6
5.50	1:03:05	5:47	11:35	152 148-155	1760	170 162-174	9/7
6.00	1:08:53	5:49 +4	11:37	153 146-157	1778	170 166-176	12/2
6.50	1:14:51	5:58	11:56	145 69-158	1730	170 166-174	13/2
7.00	1:20:31	5:40	11:19	155 150-159	1754	171 164-176	11/1
7.50	1:26:13	5:43 +6	11:25	154 150-160	1759	171 166-174	4/22
8.00	1:31:55	5:42	11:23	155 151-159	1765	171 168-174	3/14
8.50	1:37:31	5:36	11:11	154 148-159	1723	172 168-176	8/10
9.00	1:43:22	5:52 +19	11:43	153 145-158	1794	172 166-176	9/8
9.50	1:49:09	5:46	11:32	157 151-159	1812	171 168-176	12/6
10.00	1:55:21	6:12 +37	12:24	154 142-161	1909	172 166-176	21/8

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
141 avge / 161 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
28	3.5%	12:01
25	1.2%	11:42
17	1.1%	11:38
14	2.6%	11:38
13	3.9%	11:17
12	1.8%	11:32

Cadence Distribution
171 avge / 178 max Stride Length: 83cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	98.6	170	10	1:53:46	11:31
Walk	0.0	114	0	1	17:39
Still	0.1	-	-	9	-
Pause	1.2	-	-	1:26	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:37	10:33	39.49%	More
800m	5:22	10:47	43.38%	More
1km	6:44	10:50	44.79%	More
Mile	10:55	10:55	46.52%	More
5k	34:51	11:13	50.41%	More
5 miles	57:01	11:24	49.88%	More
10k	1:11:11	11:27	49.73%	More
10 miles	1:55:20	11:32	50.75%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:28	9:28	53.63
5km	32:13	10:22	54.53
5M	53:52	10:46	52.79
10km	1:08:07	10:58	51.97
10M	1:53:52	11:23	51.40
Half	2:32:25	11:38	50.90
20M	4:00:43	12:02	49.64
Mara	5:22:14	12:18	48.56

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