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Thu 17th Apr 2025 at 5:59am by Ness

Run > Long Run
  • Good
  • cold
  • Time
    2:02:46
  • Miles
    11.00
  • Min/mi
    11:10
  • Pacing
    93.4%
  • WAVA
    53.49
  • Stride(cm)
    85
  • Cals
    1072
  • Cadence
    170
  • BPM
    125
  • %MHR
    67.7
  • B/mi
    1399
  • Asc(m)
    154
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

Training idea pinched from another Fetchie. Thanks @Autumnleaves

Flying quarters. Wasn't as quick in the "quarters" as I'd hoped but forgot to take gels with me. Enjoyed it though...

1) 1mi - 11:36(11:36/mi) 120/134bpm [1393b/mi] 97cal
2) 0.5mi - 5:36(11:11/mi) 122/130bpm [1365b/mi] 47cal
3) 0.75mi - 8:04(10:45/mi) 119/132bpm [1279b/mi] 65cal
4) 0.25mi - 2:24(9:38/mi) 123/128bpm [1185b/mi] 21cal
5) 0.75mi - 7:54(10:32/mi) 123/129bpm [1296b/mi] 71cal
6) 0.25mi - 2:24(9:35/mi) 125/129bpm [1199b/mi] 24cal
7) 0.75mi - 8:24(11:12/mi) 123/130bpm [1379b/mi] 78cal
8) 0.25mi - 2:28(9:54/mi) 130/136bpm [1287b/mi] 24cal
9) 0.75mi - 8:31(11:22/mi) 128/137bpm [1454b/mi] 78cal
10) 0.25mi - 2:31(10:05/mi) 130/135bpm [1311b/mi] 25cal
11) 0.75mi - 8:36(11:28/mi) 126/132bpm [1444b/mi] 79cal
12) 0.25mi - 2:42(10:48/mi) 128/136bpm [1382b/mi] 27cal
13) 0.75mi - 8:30(11:20/mi) 125/132bpm [1416b/mi] 79cal
14) 0.25mi - 2:34(10:15/mi) 125/129bpm [1282b/mi] 23cal
15) 0.75mi - 8:29(11:19/mi) 124/131bpm [1404b/mi] 65cal
16) 0.25mi - 2:32(10:09/mi) 133/138bpm [1350b/mi] 24cal
17) 0.75mi - 8:48(11:45/mi) 127/135bpm [1491b/mi] 73cal
18) 0.25mi - 2:44(10:55/mi) 131/138bpm [1430b/mi] 25cal
19) 1mi - 11:53(11:53/mi) 130/140bpm [1544b/mi] 99cal
20) 0.5mi - 6:04(12:07/mi) 133/143bpm [1612b/mi] 48cal
11:36 5:36 8:04 2:24 7:54 2:24 8:24 2:28 8:31 2:31 8:36 2:42 8:30 2:34 8:29 2:32 8:48 2:44 11:53 6:04 1
Velociraptor
Well done :) That looks like quite a fun session :)
Ness
Thanks! 😊
It was!
Sigh
Looks good, well done!
Rosehip
well done :)
Ness
Thanks :)
EvilPixie
Well done 👍
Jaks
Very nice, well done 👏
LipGloss
Nicely done
Ness
Thanks :)
AndyJ57
Excellent, well done!
Ness
Thanks :)
Autumnleaves
Great work Ness - glad you enjoyed it :)
Ness
Thanks, I did!😁
riggys99
Great work. I like to do long runs with surges in but love the term flying quarters might have to pinch that 😁
Ness
Thanks, riggys99.
geordiegirl
Lovely long run well done.
Ness
Thanks :)

Map
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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.
1.00 11:36 11:36 11:36 119 74-134 1380 166 0-172 37/15
1.50 17:11 5:35 11:11 122 113-129 1365 170 166-174 11/8
2.25 25:13 8:02 10:45 119 112-132 1279 171 166-176 7/30
2.50 27:37 2:24 9:39 123 117-128 1186 175 172-178 2/17
3.24 35:30 7:54 10:32 123 117-129 1296 172 166-176 3/19
3.49 37:54 2:24 9:35 124 120-129 1189 175 172-178 4/4
4.24 46:18 8:24 11:13 123 115-130 1379 170 168-174 16/4
4.49 48:43 2:25 9:52 130 125-136 1282 175 168-178 2/6
5.24 57:13 8:30 11:22 127 120-136 1443 170 166-174 18/6
5.49 59:45 2:32 10:08 130 126-135 1318 174 172-178 3/3
6.24 1:08:20 8:36 11:28 126 116-132 1444 170 166-174 18/4
6.49 1:11:02 2:42 10:47 128 124-134 1381 173 170-176 8/0
7.23 1:19:32 8:29 11:20 125 119-132 1416 171 168-176 15/2
7.48 1:22:05 2:33 10:16 125 121-129 1283 174 172-176 1/13
8.23 1:30:34 8:29 11:20 124 117-130 1404 170 166-172 4/27
8.48 1:33:06 2:32 10:09 133 125-138 1350 174 172-176 2/5
9.23 1:41:53 8:47 11:44 127 120-135 1491 168 160-174 10/12
9.48 1:44:35 2:42 10:56 132 123-138 1442 172 168-178 5/2
10.48 1:56:27 11:51 11:53 131 121-140 1558 169 164-174 20/13
10.97 2:02:28 6:01 +1 12:06 133 127-143 1609 166 160-172 18/10
10.97 2:02:28 0 +1 0 128 128-128 NAN 164 164-164 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    125 avge / 143 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    30 4.1% 12:04
    26 1.3% 11:12
    12 1.8% 11:56
    12 1.9% 11:24
    12 1.3% 11:24
    11 3.7% 12:18

  • Cadence Distribution

    170 avge / 178 max Stride Length: 85cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:21 9:28 44.40% More
    800m 4:57 9:57 47.73% More
    1km 6:15 10:04 48.90% More
    Mile 10:15 10:15 50.12% More
    5k 32:49 10:34 54.21% More
    5 miles 53:55 10:47 53.38% More
    10k 1:07:22 10:51 53.19% More
    10 miles 1:50:38 11:04 53.58% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:13 9:13 55.73
    5km 31:20 10:05 56.76
    5M 52:24 10:29 54.94
    10km 1:06:15 10:40 54.09
    10M 1:50:45 11:05 53.53
    Half 2:28:16 11:19 53.01
    20M 3:54:09 11:42 51.71
    Mara 5:13:26 11:58 50.61

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12:03 Into Nuneaton
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