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

Run > Long Run

breezy

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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

10 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

Pace

43%

24%

25%

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	7:51	7:51	15:41	109 80-127	1710	138 102-162	171 35-277	3/3
1.00	14:40	6:49	13:38	124 115-134	1691	149 80-164	209 61-302	10/2
1.50	21:11	6:32	13:03	129 123-133	1684	153 80-162	206 64-269	1/8
2.00	27:53	6:41 +6	13:23	128 118-135	1713	153 80-164	199 101-241	4/4
2.50	34:50	6:57	13:54	130 124-138	1806	148 80-162	203 63-265	15/4
3.00	42:24	7:34	15:09	132 122-136	2000	134 80-164	211 99-274	28/5
3.50	49:35	7:11	14:22	134 117-145	1925	142 106-164	197 129-235	12/18
4.00	56:32	6:57	13:54	129 117-135	1793	149 80-162	205 59-270	16/3
4.50	1:08:01	11:29 +4:17	22:57	117 82-130	2685	146 80-162	193 8-274	3/12
5.00	1:16:48	8:48 +1:45	17:35	120 97-130	2111	150 112-162	198 59-257	5/5
5.50	1:23:50	7:02 +18	14:03	124 117-130	1743	152 106-162	201 71-240	5/10
6.00	1:31:45	7:55 +44	15:50	121 100-129	1915	148 80-186	198 37-337	5/17
6.50	1:38:41	6:56	13:52	126 120-130	1747	149 80-162	203 46-301	18/8
7.00	1:46:24	7:43 +37	15:26	124 106-137	1914	150 116-168	200 46-283	2/2
7.50	1:54:50	8:27 +43	16:53	123 99-137	2077	139 108-162	186 66-262	11/2
8.00	2:01:39	6:49	13:37	126 111-136	1716	148 80-164	204 64-253	2/4
8.50	2:10:50	9:11 +1:44	18:22	123 104-134	2260	145 80-170	172 42-261	1/40
9.00	2:20:33	9:43 +1:13	19:26	113 108-119	2197	121 102-128	130 86-158	0/7
9.50	2:27:27	6:54	13:48	128 112-139	1766	147 118-162	185 58-234	2/2
10.00	2:34:25	6:57	13:55	132 126-137	1836	149 80-164	189 58-248	4/2
10.50	2:41:29	7:04	14:08	130 121-138	1837	148 118-164	186 39-249	5/1
11.00	2:49:19	7:50 +1:13	15:40	131 106-139	2053	153 80-246	199 54-279	4/5
11.50	2:58:14	8:55 +1:07	17:50	128 105-139	2282	135 32-164	173 37-231	9/1
12.00	3:05:02	6:49 +15	13:37	135 120-152	1839	152 80-166	199 46-287	3/6
12.36	3:09:24	4:22	12:13	139 134-143	1698	162 124-166	216 175-240	0/9

Heart

126/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 185m, Range 58m, Flat prediction 2:51:01

Elevation Graph

Biggest Climbs (m)	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
See your biggest climbs

Power

192W (337 max)

Power Graph

Power Bands

Cadence

146 (246 max) Stride Length: 78cm

Cadence Chart

Cadence Bands

	%	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	-

Photos

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

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