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Sun 4th May 2025 at 3:28pm by GimmeMedals

Run > Long Run
  • windy
  • cold
  • Time
    1:52:07
  • Miles
    8.09
  • Min/mi
    13:52
  • Pacing
    87.5%
  • WAVA
    42.78
  • Stride(cm)
    77
  • Cals
    1026
  • Watts
    245
  • Cadence
    150
  • BPM
    146
  • %MHR
    79
  • B/mi
    2025
  • Asc(m)
    88
  • Surface
    Road

Notes & Comments

I’m really pleased with this. I jeffed 30:30 all the way to the end and could have gone further, but my lift home was waiting. I’d told Geoff I’d be about 2 hours and I expected to do more walking.
I put some K tape on my big toe and wore toe socks. It wasn’t totally pain-free but nowhere near the level of discomfort I had at last week’s race. Hence 10k was nearly 2 minutes faster today and I still had 2 miles to do after, so I wasn’t pushing for a time.
I fuelled with Active Root ginger and green tea drink and ginger chews.

I set off, running into a strong, cold headwind. This was my first time running to the sea from home but the route is very familiar. I knew the pavements would be good all the way.
I really enjoyed running along Humberston Avenue, despite it being a Very Long Road. It’s lovely along there.
I’d arranged some places where I could cut short if needed but I felt strong so turned right, not left at the roundabout.

The only challenging built was into the wind on the sea front, which was brutal. I was sandblasted and wished I had my gloves. I took the first opportunity to get off that path. When I got to the Signal Box Inn, my 2nd “get out if needed”, I wanted to carry on and get to 13k. The fact that my last km was one of the fastest shows I wasn’t done in.
I loved this.

1) 1km - 8:16(8:16/km) 146/158bpm [1208b/km] 84cal 282/455W
2) 1km - 8:15(8:15/km) 146/157bpm [1205b/km] 79cal 257/378W
3) 1km - 8:42(8:42/km) 142/156bpm [1236b/km] 80cal 255/414W
4) 1km - 8:15(8:15/km) 145/157bpm [1196b/km] 78cal 236/354W
5) 1km - 8:32(8:32/km) 149/164bpm [1272b/km] 80cal 235/355W
6) 1km - 8:31(8:31/km) 147/157bpm [1252b/km] 76cal 229/365W
7) 1km - 8:38(8:38/km) 147/157bpm [1269b/km] 78cal 236/417W
8) 1km - 8:25(8:25/km) 143/153bpm [1202b/km] 79cal 239/379W
9) 1km - 8:46(8:46/km) 144/156bpm [1262b/km] 78cal 220/348W
10) 1km - 8:50(8:50/km) 148/163bpm [1307b/km] 78cal 237/397W
11) 1km - 9:21(9:21/km) 143/153bpm [1338b/km] 77cal 225/361W
12) 1km - 8:56(8:56/km) 149/160bpm [1332b/km] 79cal 236/385W
13) 1km - 8:25(8:25/km) 152/168bpm [1279b/km] 77cal 220/353W
14) 0.03km - 14(9:03/km) 170/172bpm [1537b/km] 3cal 243/334W
8:16 8:15 8:42 8:15 8:32 8:31 8:38 8:25 8:46 8:50 9:21 8:56 8:25 14
Ness
Nice 👍
Velociraptor
Excellent :)
Dvorak
Wow! Great stuff :-)
Alice the Camel
I can picture the route 😊 Very well done x
GimmeMedals
Thanks. It was a very positive experience, which has given me hope and confidence that I can start to run bigger distances once again, albeit a lot slower than I used to.
Jaks
Fabulous, well done 👏
GimmeMedals
Thanks Jaks.
.B.
Fabulous :)

Map
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0mi in 0

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.
0.25 3:17 3:17 13:10 138 79-154 1816 154 120-246 312 51-448 17/7
0.50 6:37 3:19 13:17 151 142-158 2007 152 82-178 283 159-455 11/5
0.75 10:00 3:23 13:34 151 142-157 2048 149 82-244 264 95-357 8/11
1.00 13:23 3:23 13:31 144 137-150 1947 151 122-176 234 134-338 6/7
1.25 16:40 3:17 13:10 144 136-154 1895 153 120-174 283 160-413 14/7
1.50 20:07 3:26 13:44 146 136-156 2006 150 122-246 271 163-414 8/10
1.75 24:16 4:09 +40 16:37 139 125-151 2309 156 114-246 279 122-409 5/8
2.00 27:43 3:27 13:49 141 134-151 1947 149 122-244 245 138-354 4/5
2.25 31:03 3:20 13:20 144 137-151 1921 152 108-246 235 83-332 4/8
2.50 34:21 3:18 13:12 148 142-157 1952 156 120-244 246 94-324 3/6
2.75 37:45 3:24 13:36 149 137-158 2026 149 120-250 236 140-355 6/7
3.00 41:07 3:23 13:30 148 140-160 1999 152 86-176 248 95-348 4/5
3.25 44:42 3:34 14:17 148 140-164 2115 146 114-240 219 138-321 5/5
3.50 48:11 3:30 13:59 145 135-155 2027 145 116-244 228 134-365 4/5
3.75 51:31 3:19 13:18 149 143-157 1981 152 124-176 240 131-356 4/6
4.00 54:52 3:21 13:25 148 139-156 1985 151 124-244 255 151-406 4/5
4.25 58:09 3:17 13:10 151 142-157 1988 159 122-246 279 155-417 4/9
4.50 1:01:48 3:38 14:34 136 122-149 1981 144 122-244 223 141-362 8/3
4.75 1:05:11 3:23 13:33 146 139-153 1977 154 122-176 245 129-353 7/10
5.00 1:08:46 3:35 14:19 144 136-149 2063 148 122-248 246 146-379 9/6
5.25 1:12:04 3:18 13:13 145 137-156 1917 153 114-244 237 104-331 3/6
5.50 1:15:34 3:30 14:01 143 135-152 2003 154 112-246 225 135-320 4/7
5.75 1:19:11 3:37 14:26 143 136-154 2064 145 116-250 211 126-341 5/3
6.00 1:22:53 3:42 14:47 145 136-154 2143 147 86-246 222 96-372 11/12
6.25 1:26:14 3:22 13:27 155 143-163 2085 156 122-246 272 141-397 15/13
6.50 1:30:37 4:22 17:30 143 130-153 2502 132 110-174 205 100-361 16/16
6.75 1:34:01 3:24 13:35 141 127-149 1915 150 118-176 246 134-356 8/9
7.00 1:37:42 3:42 14:47 142 129-151 2098 146 118-250 210 130-354 3/8
7.25 1:41:18 3:36 14:23 150 138-158 2157 149 122-176 256 83-359 7/3
7.50 1:44:52 3:34 14:16 154 141-160 2196 149 106-246 247 96-385 7/4
7.75 1:48:07 3:16 13:02 153 144-164 1994 154 36-230 231 68-353 3/11
8.00 1:51:36 3:28 13:54 149 141-158 2070 154 86-246 224 106-329 5/6
8.09 1:52:46 1:10 12:26 162 154-172 2013 164 118-176 271 162-334 3/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    146 avge / 172 max Delete HR Trace

  • Cadence Distribution

    150 avge / 250 max Stride Length: 77cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 52.0 173 5 58:21 11:44
    Walk 47.1 123 3.1 53:24 17:25
    Still 0.3 - - 22 -
    Pause 0.6 - - 40 -

  • Power Distribution

    245W (455 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 41 10:57 32.85% More
    200m 1:30 12:06 32.80% More
    400m 3:12 12:51 32.97% More
    800m 6:27 12:58 37.13% More
    1km 8:10 13:09 37.97% More
    Mile 13:15 13:15 39.24% More
    5k 42:18 13:37 42.58% More
    5 miles 1:08:43 13:45 42.42% More
    10k 1:25:47 13:48 42.30% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:34 10:34 49.20
    5km 38:02 12:15 47.35
    5M 1:05:06 13:01 44.78
    10km 1:23:13 13:24 43.60
    10M 2:22:27 14:15 42.16
    Half 3:13:16 14:45 41.20
    20M 5:11:44 15:35 39.37
    Mara 7:02:56 16:09 38.01

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