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Tue 1st Apr 2025 at 11:08am by Rosehip

Run > Long Run
  • breezy
  • Time
    2:19:46
  • Miles
    10.01
  • Min/mi
    13:58
  • Pacing
    88%
  • WAVA
    43.58
  • Stride(cm)
    78
  • Cals
    1139
  • Watts
    197
  • Cadence
    148
  • BPM
    131
  • %MHR
    73.9
  • B/mi
    1836
  • Asc(m)
    125
  • Hillscore
    3
  • Surface
    Mixed

Notes & Comments

Timeonfeet Tuesday - watch set to 90/30s, as much walking when and where I felt like it, trying to keep effort as low as possible.
Picking up some local bluecircles I won't need to chase again - although the path through Leasoes Farm is obvious and marked and easy now so I may well chose that way again
all but one rundle - I couldn't make the last one land anywhere reachable without a major trespass :(
(I've trimmed off the last .7 miles now that Fetchpoint queue has run - was starting to feel all the niggles and decided that walking the last bit was sensible)

250ml high5 zero and 2 cubes of Voom bar - after a bigger than usual bfast, but possibly could have done with more

3.8 base, impacting aerobic endurance 😀
load 150

1) 1mi - 13:44(13:44/mi) 120/135bpm [1647b/mi] 105cal 194/244W
2) 1mi - 13:19(13:19/mi) 132/139bpm [1757b/mi] 107cal 208/324W
3) 1mi - 14:00(14:00/mi) 133/145bpm [1863b/mi] 113cal 191/289W
4) 1mi - 13:18(13:18/mi) 135/142bpm [1796b/mi] 107cal 194/248W
5) 1mi - 14:25(14:25/mi) 130/140bpm [1875b/mi] 107cal 183/264W
6) 1mi - 15:00(15:00/mi) 129/144bpm [1936b/mi] 109cal 176/285W
7) 1mi - 14:15(14:15/mi) 132/145bpm [1881b/mi] 107cal 188/274W
8) 1mi - 14:14(14:14/mi) 132/142bpm [1878b/mi] 106cal 187/328W
9) 1mi - 12:58(12:58/mi) 134/144bpm [1737b/mi] 104cal 198/263W
10) 1mi - 13:42(13:42/mi) 138/150bpm [1890b/mi] 105cal 193/271W

(11) 0.69mi - 11:47(17:01/mi) 120/141bpm [2041b/mi] 69cal 138/243W)
13:44 13:19 14:00 13:18 14:25 15:00 14:15 14:14 12:58 13:42 11:47
GimmeMedals
Nicely run, well done 👍
Ness
Well done
northernslowcoach
great miles :)
Rosehip
thanks ladies :)
Fenland Flier
Nice running.
Velociraptor
Well done :)
Rosehip
thanks :)
Jaks
Nice, well done 👏 I had the same thought about time on feet for today.
Bintmcskint
Fabulous miles :-)
EvilPixie
Excellent
Rosehip
thanks all :)
RRR-CAZ 🇬🇧
Good 10 miles 👍
runnyeyes
Some really good miles.
Rosehip
thanks :)
LindsD
Good work!
Rosehip
thank you :)

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.
0.50 7:03 7:03 +3 14:05 113 76-128 1592 154 82-166 196 45-244 2/1
1.00 13:45 6:43 13:25 128 115-135 1718 158 82-168 211 34-242 2/1
1.50 20:30 6:44 13:29 130 120-139 1753 158 126-166 210 58-324 4/1
2.00 27:04 6:34 13:08 134 129-139 1760 159 82-166 211 62-269 7/6
2.50 34:25 7:21 14:43 132 125-140 1942 149 80-166 197 34-289 4/2
3.00 41:04 6:39 13:18 134 121-145 1783 153 122-172 208 64-283 4/1
3.50 47:35 6:31 13:02 135 124-141 1758 156 82-166 206 62-248 3/9
4.00 54:22 6:47 13:35 134 120-142 1820 150 80-166 194 51-237 3/4
4.50 1:01:42 7:20 14:39 130 118-140 1905 142 82-164 187 100-264 7/6
5.00 1:08:48 7:06 14:11 130 122-138 1844 146 80-166 187 59-236 5/5
5.50 1:15:45 6:58 13:55 134 120-144 1866 147 114-166 200 125-285 8/5
6.00 1:23:48 8:03 16:06 125 113-140 2012 126 38-164 159 41-234 12/1
6.50 1:31:15 7:27 14:54 130 117-145 1936 142 110-162 187 66-274 11/3
7.00 1:38:03 6:48 13:36 135 122-143 1837 150 124-164 208 60-272 11/9
7.50 1:46:06 8:03 +39 16:06 131 122-142 2109 134 114-164 185 44-295 23/15
8.00 1:52:56 6:50 13:41 133 117-142 1820 148 118-166 201 112-328 4/14
8.50 1:59:24 6:28 12:56 135 117-144 1745 149 84-166 203 59-247 6/15
9.00 2:05:54 6:30 13:00 134 120-144 1741 152 32-168 202 35-263 0/13
9.50 2:12:37 6:43 13:26 138 126-146 1855 153 118-166 200 62-246 1/2
10.00 2:19:36 6:58 13:57 138 122-150 1925 151 84-166 201 50-271 2/2
10.01 2:19:46 10 16:31 132 127-139 2179 129 128-130 199 183-243 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    131 avge / 150 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    24 5.4% 16:38
    17 1.9% 16:42
    12 1.3% 14:05
    11 2.3% 14:19

  • Cadence Distribution

    148 avge / 172 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 60.6 162 6.7 1:24:22 12:44
    Walk 38.4 125 3.3 54:00 16:12
    Still 0.5 - - 43 -
    Pause 0.5 - - 42 -

  • Power Distribution

    197W (328 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 41 10:54 33.35% More
    200m 1:22 11:03 36.25% More
    400m 2:59 12:01 35.59% More
    800m 6:22 12:48 38.20% More
    1km 7:56 12:46 39.69% More
    Mile 12:57 12:57 40.64% More
    5k 41:53 13:29 43.55% More
    5 miles 1:08:32 13:42 43.08% More
    10k 1:27:04 14:01 42.20% More
    10 miles 2:19:33 13:57 43.60% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:36 8:36 61.18
    5km 33:55 10:55 53.78
    5M 1:00:20 12:04 48.93
    10km 1:18:29 12:38 46.82
    10M 2:19:36 13:58 43.58
    Half 3:13:34 14:47 41.69
    20M 5:23:02 16:09 38.51
    Mara 7:27:55 17:06 36.39

Photos



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