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Thu 24th Apr 2025 at 10:34am by Rosehip

Run > Long Run
  • breezy
  • Time
    2:46:36
  • Miles
    12.06
  • Min/mi
    13:49
  • Pacing
    72.1%
  • WAVA
    44.59
  • Stride(cm)
    77
  • Cals
    1303
  • Watts
    200
  • Cadence
    152
  • BPM
    138
  • %MHR
    77.3
  • B/mi
    1901
  • Asc(m)
    168
  • Hillscore
    7
  • Surface
    Trail

Notes & Comments

Mostly really enjoyed that :)
It's been too long since I did that route!
Pretty much stuck to 120/30s and tried to jog the upslopes - wasn't always successful but I did try!
Mostly good underfoot, a bit horse-churned in places, Home Wood was a long way from it's worst but a bit sloppy in places and challengers didn't cope so well.

half a KMC mint bar, 1 chia chew bar and 500ml of precision hydration 1500.
Really wanted the peanut butter sandwich thin that I forgot to pack *sighs*

Need to play with lacing on shoes see if that helps as they seem to get a bit sloppy around the heel/midfoot after a while and I feel potential for blisters.

Plan said 12 miles or 2 hrs 45 - so pretty much to plan :)
walked the last bit home as had gone that way for a bug and had about had enough.

4.0, base 'highly impacting aerobic endurance' load 171.

1) 1mi - 13:27(13:27/mi) 118/135bpm [1587b/mi] 103cal 194/257W
2) 1mi - 13:21(13:21/mi) 131/142bpm [1748b/mi] 109cal 202/245W
3) 1mi - 13:21(13:21/mi) 139/145bpm [1855b/mi] 111cal 207/257W
4) 1mi - 13:28(13:28/mi) 139/145bpm [1871b/mi] 111cal 202/266W
5) 1mi - 14:01(14:01/mi) 141/147bpm [1977b/mi] 112cal 193/282W
6) 1mi - 14:06(14:06/mi) 143/150bpm [2016b/mi] 120cal 206/280W
7) 1mi - 14:31(14:31/mi) 139/153bpm [2019b/mi] 112cal 192/263W
8) 1mi - 14:02(14:02/mi) 140/148bpm [1965b/mi] 104cal 189/240W
9) 1mi - 13:21(13:21/mi) 139/146bpm [1856b/mi] 100cal 194/241W
10) 1mi - 14:28(14:28/mi) 140/148bpm [2026b/mi] 107cal 184/265W
11) 1mi - 13:40(13:40/mi) 141/149bpm [1926b/mi] 102cal 190/236W
12) 1mi - 14:06(14:06/mi) 141/149bpm [1987b/mi] 106cal 189/275W
13) 0.06mi - 45(13:04/mi) 147/149bpm [1922b/mi] 6cal 211/229W
13:27 13:21 13:21 13:28 14:01 14:06 14:31 14:02 13:21 14:28 13:40 14:06 45
HellsBells
Fantastic mileage - ready for a scone?
EdJ
What a lovely route ;-)
Rosehip
It is, Ed - thank you for showing it to me x
Rosehip
always, HB :)
Jaks
Well done 👏 nice mileage 😁
Rosehip
thanks, Jaks :)
Ness
Well done :)
Rosehip
thank you
EvilPixie
Great mileage
Rosehip
thanks Pix :)
RRR-CAZ 🇬🇧
Excellent 👍
Rosehip
thank you :)
runnyeyes
Superb.
Rosehip
thank you :)
Velociraptor
Well done :)
Rosehip
thanks :)
northernslowcoach
Most excellent :)
Rosehip
thank you :)
LindsD
Well run
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 6:47 6:47 13:33 115 88-135 1559 154 122-166 199 55-232 3/2
1.00 14:48 8:01 +1:21 16:02 121 97-133 1941 153 34-166 205 5-257 3/3
1.50 21:32 6:44 13:28 130 114-139 1751 155 122-166 205 65-245 3/1
2.00 28:09 6:37 13:13 133 121-142 1759 156 80-164 208 65-232 4/0
2.50 34:50 6:42 13:23 137 122-145 1834 153 82-164 209 112-238 6/2
3.00 41:30 6:39 13:19 140 132-145 1864 155 118-164 209 63-257 5/4
3.50 48:09 6:39 13:18 140 136-145 1863 156 114-164 205 63-247 2/7
4.00 54:57 6:48 13:37 139 128-145 1892 154 118-164 201 59-266 7/4
4.50 1:01:56 6:58 13:57 142 135-147 1981 155 80-164 210 41-282 5/4
5.00 1:08:59 7:03 14:06 140 132-145 1973 149 80-162 194 60-239 8/5
5.50 1:15:39 6:40 13:20 142 137-147 1893 157 118-164 210 60-264 12/3
6.00 1:23:04 7:26 14:52 144 136-150 2140 143 116-246 210 137-280 37/5
6.50 1:30:14 7:10 14:19 139 125-146 1990 149 118-188 190 71-259 22/33
7.00 1:41:31 11:17 +3:56 22:35 139 115-153 3139 142 84-164 202 4-263 9/8
7.50 1:49:06 7:35 +31 15:09 139 118-148 2107 148 80-164 197 70-240 10/4
8.00 1:56:06 6:59 13:59 140 131-147 1957 151 80-166 193 61-235 3/3
8.50 2:03:06 7:01 +24 14:01 138 130-144 1935 160 114-168 201 62-241 1/8
9.00 2:09:50 6:44 13:28 140 134-146 1886 151 80-166 197 28-241 0/19
9.50 2:16:50 7:00 14:00 140 128-148 1959 154 120-166 197 84-236 2/14
10.00 2:24:18 7:28 14:57 140 133-146 2092 142 80-164 188 62-265 11/7
10.50 2:30:49 6:31 13:01 142 129-149 1849 157 114-164 204 132-236 1/12
11.00 2:37:58 7:09 14:17 139 131-149 1986 149 80-166 183 64-226 1/4
11.50 2:45:47 7:49 +32 15:37 139 124-148 2172 146 82-164 185 51-275 4/2
12.00 2:52:36 6:49 13:38 143 135-149 1951 153 82-166 198 66-248 1/3
12.06 2:53:21 45 13:24 147 145-149 1971 155 124-164 211 156-229 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 153 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    29 13.6% 17:00
    21 3.8% 15:17
    15 2.9% 14:12

  • Cadence Distribution

    152 avge / 246 max Stride Length: 77cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 70.0 161 9.3 2:00:19 13:17
    Walk 27.9 124 2.7 49:17 18:01
    Still 0.2 - - 17 -
    Pause 2.0 - - 3:28 -

  • Power Distribution

    200W (282 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 41 11:02 32.92% More
    200m 1:26 11:31 34.81% More
    400m 3:05 12:24 34.49% More
    800m 6:26 12:56 37.78% More
    1km 8:01 12:55 39.22% More
    Mile 13:04 13:04 40.28% More
    5k 41:30 13:21 43.95% More
    5 miles 1:07:43 13:33 43.59% More
    10k 1:25:59 13:50 42.74% More
    10 miles 2:22:53 14:17 42.58% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:11 8:11 64.30
    5km 32:16 10:23 56.53
    5M 57:23 11:29 51.44
    10km 1:14:40 12:01 49.22
    10M 2:12:48 13:17 45.81
    Half 3:04:09 14:03 43.82
    20M 5:07:19 15:22 40.48
    Mara 7:06:07 16:16 38.26

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