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Thu 15th May 2025 at 10:54am by Rosehip

Run > Long Run
  • breezy
  • Time
    2:55:20
  • Miles
    12.36
  • Min/mi
    14:11
  • Pacing
    62.1%
  • WAVA
    43.51
  • Stride(cm)
    78
  • Cals
    1294
  • Watts
    192
  • Cadence
    146
  • BPM
    126
  • %MHR
    70.6
  • B/mi
    1783
  • Asc(m)
    185
  • Hillscore
    11
  • Surface
    Mixed

Notes & Comments

Not as long as it should have been, cut out an up and down as lost confidence and enthusiasm stumbling once too often around the 9 mile mark -cracked and lumpy track under long grass and head wasn't in right place, distracted by spam phonecalls whilst waiting for van news
Still another 3 hrs on feet, slower than I'd like with too much walking but well within "long run rules"

3.9 base, impacting aerobic endurance.
still 'maintaining'

For Ed, if you're reading - the path down from the church in Everton seems lovely and dry until you get to the bottom - see pics when I get them added.

1) 0.3mi - 5:02(16:52/mi) 104/127bpm [1755b/mi] 30cal 158/277W
2) 1mi - 13:31(13:31/mi) 124/134bpm [1675b/mi] 109cal 201/302W
3) 1mi - 13:27(13:27/mi) 129/138bpm [1735b/mi] 109cal 201/265W
4) 1mi - 13:57(13:57/mi) 131/136bpm [1827b/mi] 115cal 201/274W
5) 1mi - 14:46(14:46/mi) 128/145bpm [1890b/mi] 111cal 198/274W
6) 1mi - 13:59(13:59/mi) 119/130bpm [1664b/mi] 98cal 192/259W
7) 1mi - 13:52(13:52/mi) 123/130bpm [1706b/mi] 99cal 188/337W
8) 1mi - 14:25(14:25/mi) 125/137bpm [1802b/mi] 105cal 195/301W
9) 1mi - 14:26(14:26/mi) 124/136bpm [1789b/mi] 103cal 187/262W
10) 1mi - 15:48(15:48/mi) 118/139bpm [1865b/mi] 95cal 141/234W
11) 1mi - 13:55(13:55/mi) 131/138bpm [1822b/mi] 107cal 183/249W
12) 1mi - 13:54(13:54/mi) 130/139bpm [1806b/mi] 104cal 181/279W
13) 1mi - 13:37(13:37/mi) 133/152bpm [1810b/mi] 102cal 185/287W
14) 0.06mi - 44(12:25/mi) 142/143bpm [1764b/mi] 7cal 226/240W
5:02 13:31 13:27 13:57 14:46 13:59 13:52 14:25 14:26 15:48 13:55 13:54 13:37 44
Jaks
Nice long run, well done 👏
Ness
Well done 👏
HellsBells
Excellent xx
EvilPixie
Really well done 👍
Velociraptor
Well done :)
RRR-CAZ 🇬🇧
Good long run
northernslowcoach
That’s a proper long run :)
Rosehip
thanks all :)
LindsD
Great miles though
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.
0.30 5:00 5:00 16:47 104 80-127 1746 130 0-162 158 0-277 13/16
1.30 18:31 13:31 13:31 124 105-134 1677 146 0-164 201 0-302 25/19
2.30 32:04 13:32 +1 13:32 129 118-138 1747 150 0-164 201 0-265 17/14
3.30 46:00 13:57 13:57 131 122-136 1827 141 0-164 201 0-274 39/27
4.30 1:01:36 15:35 +1 15:35 128 104-145 1995 139 0-164 198 0-274 40/12
5.30 1:21:06 19:31 +5 19:31 119 82-130 2322 145 0-162 192 0-259 16/19
6.30 1:35:42 14:36 +1 14:36 123 100-130 1795 139 0-186 188 0-337 27/48
7.30 1:50:44 15:02 +1 15:02 125 106-137 1879 141 0-168 195 0-301 30/12
8.30 2:05:53 15:09 +1 15:09 124 99-136 1879 139 0-170 187 0-262 23/46
9.30 2:24:38 18:45 +2 18:45 118 104-139 2212 124 0-164 141 0-234 6/28
10.30 2:38:32 13:55 13:55 131 118-138 1822 142 0-164 183 0-249 16/11
11.30 2:53:39 15:07 +1 15:07 130 106-139 1965 143 0-246 182 0-279 14/13
12.30 3:08:39 15:00 +4 15:00 133 105-152 1995 141 0-166 185 0-287 21/24
12.36 3:09:24 45 +1 12:37 142 140-143 1792 161 124-164 226 175-240 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    126 avge / 152 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    37 4.9% 15:23
    25 1.5% 15:50
    17 1.9% 15:39
    13 1.9% 13:51
    12 8.7% 19:12
    11 2.3% 13:58

  • Cadence Distribution

    146 avge / 246 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 55.6 161 8.2 1:42:19 13:20
    Walk 40.8 122 4.2 1:19:56 19:04
    Still 0.3 - - 33 -
    Pause 3.4 - - 6:36 -

  • Power Distribution

    192W (337 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 42 11:12 32.43% More
    200m 1:25 11:24 35.14% More
    400m 2:57 11:52 36.06% More
    800m 6:13 12:30 39.10% More
    1km 8:00 12:52 39.35% More
    Mile 13:09 13:09 40.00% More
    5k 42:35 13:42 42.83% More
    5 miles 1:15:59 15:12 38.86% More
    10k 1:33:48 15:06 39.18% More
    10 miles 2:33:23 15:20 39.66% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:21 8:21 63.01
    5km 32:58 10:37 55.33
    5M 58:38 11:44 50.35
    10km 1:16:16 12:16 48.18
    10M 2:15:40 13:34 44.85
    Half 3:08:07 14:22 42.90
    20M 5:13:57 15:42 39.63
    Mara 7:15:19 16:37 37.45

Photos



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