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Tue 6th May 2025 at 11:27am by Rosehip

Run > Long Run
  • breezy
  • Time
    2:46:25
  • Miles
    12.27
  • Min/mi
    13:34
  • Pacing
    84.4%
  • WAVA
    45.50
  • Stride(cm)
    78
  • Cals
    1315
  • Watts
    205
  • Cadence
    151
  • BPM
    135
  • %MHR
    75.8
  • B/mi
    1831
  • Asc(m)
    119
  • Hillscore
    10
  • Surface
    Mixed

Notes & Comments

Third of 3 planned 12s

started too late and achilles a little grumbly so didn't add any of the extra bits to extend.
watch on 60/30s, sprinkled in a fair no of 2:30/30s and edited for lumps

usual pauses for photos and wild wees plus to answer phone to garage and to watch old planes out of Shuttleworth :)

not enough fuel - forgot to grab 'thin' from fridge. half a kmc pocket bar and most of 500ml pn 1500 (will go back to the 1000 once these samples finished)
stuck quiver onto pack and carried poles but forgot it was there so didn't use/practice getting in and out. old Decathlon pack about had it so need to make the smaller salomon one work...

- included least slow 10 mile benchmark since April '23 :)
4.2 base " highly impacting aerobic endurance" - sometimes Garmin says nice things
load 184

1) 1mi - 13:14(13:14/mi) 122/134bpm [1614b/mi] 105cal 199/263W
2) 1mi - 13:09(13:09/mi) 133/143bpm [1748b/mi] 116cal 217/285W
3) 1mi - 13:13(13:13/mi) 138/146bpm [1824b/mi] 117cal 217/297W
4) 1mi - 12:21(12:21/mi) 136/142bpm [1679b/mi] 103cal 209/244W
5) 1mi - 13:32(13:32/mi) 135/144bpm [1826b/mi] 109cal 194/267W
6) 1mi - 13:37(13:37/mi) 135/144bpm [1839b/mi] 104cal 190/261W
7) 1mi - 15:12(15:12/mi) 136/145bpm [2068b/mi] 115cal 186/256W
8) 1mi - 14:30(14:30/mi) 133/142bpm [1929b/mi] 105cal 191/251W
9) 1mi - 13:25(13:25/mi) 135/141bpm [1811b/mi] 100cal 199/264W
10) 1mi - 13:46(13:46/mi) 135/143bpm [1858b/mi] 103cal 200/298W
11) 1mi - 12:56(12:56/mi) 139/147bpm [1797b/mi] 104cal 211/250W
12) 1mi - 13:49(13:49/mi) 139/148bpm [1920b/mi] 105cal 205/266W
13) 0.27mi - 3:42(13:29/mi) 141/147bpm [1901b/mi] 29cal 195/246W
13:14 13:09 13:13 12:21 13:32 13:37 15:12 14:30 13:25 13:46 12:56 13:49 3:42
EvilPixie
Fabulous
GimmeMedals
Very well done x
Fenland Flier
Excellent, a good distance, well done.
Rosehip
thanks :)
Velociraptor
Well done :)
HellsBells
Well done x
Rosehip
thank you :)
Ness
Well done 👏
Jaks
Well done 👏
RRR-CAZ 🇬🇧
Nice 👍
Rosehip
thanks all ::
♪♫ Synge ♪♫
Excellent!
Rosehip
thank you :)
LindsD
Well done
Rosehip
thanks, Linds :)
northernslowcoach
Good miles :)
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 7:25 7:25 +39 14:49 117 74-132 1734 152 104-166 201 3-263 3/3
1.00 14:25 7:00 +33 14:01 128 120-134 1794 157 106-166 211 66-238 2/2
1.50 21:00 6:35 +3 13:10 131 124-136 1724 157 120-166 211 54-250 2/1
2.00 27:37 6:37 13:14 136 126-143 1800 157 124-166 228 63-285 14/0
2.50 34:13 6:36 13:11 139 131-146 1833 153 80-166 220 60-297 13/8
3.00 40:50 6:38 13:15 138 129-146 1829 152 82-166 217 82-269 13/3
3.50 46:46 5:56 11:53 136 132-141 1615 161 126-166 214 137-232 0/28
4.00 53:11 6:25 12:49 136 128-142 1743 153 82-166 205 51-244 2/4
4.50 1:00:32 7:21 +36 14:41 133 123-141 1953 151 80-164 198 63-267 3/1
5.00 1:07:19 6:48 13:35 137 129-144 1862 151 82-166 195 82-228 4/3
5.50 1:14:22 7:02 +13 14:05 134 126-140 1887 150 80-166 195 63-261 2/2
6.00 1:21:33 7:11 +23 14:22 137 126-144 1968 155 106-166 201 58-237 3/1
6.50 1:29:14 7:41 +32 15:22 133 116-142 2045 146 80-164 191 65-247 8/0
7.00 1:37:16 8:03 16:05 138 130-145 2220 130 80-164 187 38-256 37/0
7.50 1:44:55 7:39 15:17 132 119-140 2018 133 118-162 182 64-250 4/3
8.00 1:51:46 6:51 13:42 135 127-142 1851 154 82-166 204 64-251 1/5
8.50 1:58:42 6:55 +22 13:50 137 130-141 1896 160 122-168 217 116-251 2/10
9.00 2:05:33 6:51 13:43 134 124-140 1837 151 114-168 195 65-264 2/8
9.50 2:13:09 7:36 +53 15:12 133 115-142 2022 154 80-170 201 74-272 3/11
10.00 2:20:12 7:03 14:05 138 130-143 1944 150 112-166 209 33-298 0/15
10.50 2:26:35 6:23 12:46 138 130-145 1763 159 122-168 219 122-250 7/6
11.00 2:33:07 6:32 13:05 140 133-147 1831 156 82-166 209 54-250 0/7
11.50 2:40:26 7:19 +6 14:38 137 116-147 2004 149 118-168 202 49-266 2/1
12.00 2:47:02 6:36 13:12 142 135-148 1874 156 82-168 214 61-255 2/4
12.27 2:50:45 3:43 13:32 141 132-147 1908 152 124-168 208 153-246 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    135 avge / 148 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    54 1.8% 15:21
    20 1.8% 13:29
    13 2.3% 13:39
    11 3.7% 13:36

  • Cadence Distribution

    151 avge / 170 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 67.8 163 9.2 1:54:34 12:55
    Walk 30.0 124 3.1 52:21 16:50
    Still 0.1 - - 5 -
    Pause 2.1 - - 3:44 -

  • Power Distribution

    205W (298 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 40 10:48 33.67% More
    200m 1:23 11:12 35.81% More
    400m 2:49 11:19 37.81% More
    800m 5:51 11:47 41.49% More
    1km 7:29 12:02 42.06% More
    Mile 12:18 12:18 42.75% More
    5k 40:13 12:57 45.35% More
    5 miles 1:06:48 13:22 44.19% More
    10k 1:24:19 13:34 43.59% More
    10 miles 2:18:42 13:52 43.86% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:00 8:00 65.77
    5km 31:34 10:10 57.78
    5M 56:09 11:14 52.57
    10km 1:13:02 11:45 50.32
    10M 2:09:55 13:00 46.83
    Half 3:00:08 13:45 44.80
    20M 5:00:38 15:02 41.38
    Mara 6:56:51 15:55 39.11

Bespoke Fields

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