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Sat 20th May 2023 at 9:50am by GimmeMedals

Run > Progressive
  • windy
  • warm
  • Time
    50:03
  • Miles
    4.34
  • Min/mi
    11:32
  • Pacing
    68.7%
  • WAVA
    49.18
  • Stride(cm)
    83
  • Cals
    481
  • Watts
    238
  • Cadence
    168
  • BPM
    136
  • %MHR
    73.6
  • B/mi
    1570
  • Asc(m)
    13
  • Surface
    Beach

Notes & Comments

Garmin said
5 min WU
30 mins easy 6:31-7:09/km
10 mins challenging, no sprinting 5:54-6:06/km
5 min CD

We walked over the dunes to the beach. The tide was far enough out for me to run on the firmer sand. Gentle 5 mins into the wind then picked up the pace. I was pleased when I got to the rocks and could turn to run with the wind behind.

There was patches of soft sand which were hard work and 15 mins later I had to turn and run back into the wind as the beach got too undulating and the sand took soft at the Hayle end.
The first 5 mins of the fast bit were into the wind and I couldn’t hit the pace but finished sting.
A fab beach run and I’m happy with 69% execution under these conditions.

I walked to find Geoff by the creek and then we found a cafe for cuppa and flapjack 😃

Split Summary
===
1) 0.36mi - 5:00(13:52/mi) 113/134bpm [1567b/mi] 37cal 198/316W
2) 0.62mi - 6:41(10:45/mi) 136/143bpm [1462b/mi] 68cal 254/322W
3) 0.62mi - 6:38(10:41/mi) 137/143bpm [1463b/mi] 69cal 250/270W
4) 0.62mi - 6:44(10:50/mi) 138/142bpm [1494b/mi] 69cal 244/262W
5) 0.62mi - 6:46(10:54/mi) 138/142bpm [1505b/mi] 69cal 241/255W
6) 0.27mi - 3:11(11:52/mi) 136/145bpm [1613b/mi] 30cal 249/293W
7) 0.62mi - 6:24(10:17/mi) 151/154bpm [1554b/mi] 72cal 283/321W
8) 0.37mi - 3:36(9:38/mi) 153/154bpm [1473b/mi] 42cal 268/282W
9) 0.22mi - 5:00(22:23/mi) 122/153bpm [2731b/mi] 25cal 95/266W
10) 0mi - 3(25:50/mi) 115/115bpm [2972b/mi]
5:00 6:41 6:38 6:44 6:46 3:11 6:24 3:36 5:00 3
Velociraptor
Well done :)
Alice the Camel
Wot no hills???
Velociraptor
fish
Alice the Camel
Well done in the wind.
Rosehip
Really well done :)
GimmeMedals
No hills today but I got to thinking, with the wind and patches of soft sand, that hills would be easier 🤪
Velociraptor
Yes, your legs will probably grumble about the surface tomorrow :)
GimmeMedals
😀 Then I will take them back for another dose of beach running until they stop complaining
Fenland Flier
😂😂 Loving the comments. Well done.
Bintmcskint
That beach is tough to run on and much longer than you think :-)
GimmeMedals
It’s BIG isn’t it!

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.
0.36 4:59 4:59 13:49 113 75-134 1561 142 0-174 198 0-316 12/14
0.98 12:50 7:51 +3 12:38 136 112-143 1719 168 0-180 256 0-322 8/8
1.60 19:28 6:38 10:41 137 127-143 1463 174 170-178 250 238-272 5/5
2.22 26:12 6:44 10:50 138 134-142 1494 174 170-178 244 231-262 5/6
2.85 32:58 6:46 10:54 138 133-142 1504 174 170-178 241 228-255 4/6
3.11 37:19 4:21 +1 16:12 136 109-145 2203 169 118-178 249 110-293 7/5
3.74 43:43 6:24 10:17 151 145-154 1554 182 176-188 283 252-321 10/9
4.11 47:19 3:36 9:38 153 151-154 1473 184 182-186 268 256-282 4/5
4.33 52:19 5:00 22:22 122 110-153 2728 107 0-184 95 0-266 8/8
4.34 52:22 3 +1 28:39 115 115-115 3295 0 0-0 0 0-0 1/0
4.34 52:22 0 +1 57:04 115 115-115 6563 0 0-0 0 0-0 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 154 max Delete HR Trace

  • Cadence Distribution

    168 avge / 188 max Stride Length: 83cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 82.8 175 4 43:10 11:03
    Walk 14.7 113 0.3 7:52 24:31
    Still 0.3 - - 9 -
    Pause 2.2 - - 1:11 -

  • Power Distribution

    238W (322 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 35 9:19 37.90% More
    200m 1:11 9:29 41.07% More
    400m 2:22 9:33 43.62% More
    800m 4:48 9:40 48.35% More
    1km 6:08 9:53 49.16% More
    Mile 10:02 10:02 50.57% More
    5k 34:15 11:02 51.28% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:32 9:32 53.25
    5km 34:18 11:02 51.22
    5M 58:44 11:45 48.42
    10km 1:15:05 12:05 47.15
    10M 2:08:31 12:51 45.54
    Half 2:54:22 13:19 44.49
    20M 4:41:14 14:04 42.49
    Mara 6:21:34 14:34 41.01

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