Tue 18th Jul 2023 at 5:51am by GimmeMedals
Run > Easy
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Time
34:42
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Miles 2.32
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Min/mi 14:57
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Pacing
81.4%
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WAVA
36.84
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Stride(cm)
69
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Cals
236
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Watts
181
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Cadence
156
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BPM
126
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%MHR
68.1
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B/mi 1883
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Asc(m)
15
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Surface
Road
Notes & Comments
HR training
Garmin plan said 30 mins Z2; 5-10 mins CD
The first mile is ok but HR creeps up on the 2nd so had to walk a few times to keep it below 134. Something to work on.
Split Summary
===
1) 0.62mi - 8:02(12:56/mi) 124/133bpm [1604b/mi] 64cal 204/252W
2) 0.62mi - 8:26(13:34/mi) 133/136bpm [1805b/mi] 63cal 197/226W
3) 0.62mi - 9:58(16:03/mi) 131/138bpm [2102b/mi] 64cal 168/210W
4) 0.46mi - 8:15(17:57/mi) 115/136bpm [2065b/mi] 45cal 134/232W
Garmin plan said 30 mins Z2; 5-10 mins CD
The first mile is ok but HR creeps up on the 2nd so had to walk a few times to keep it below 134. Something to work on.
Split Summary
===
1) 0.62mi - 8:02(12:56/mi) 124/133bpm [1604b/mi] 64cal 204/252W
2) 0.62mi - 8:26(13:34/mi) 133/136bpm [1805b/mi] 63cal 197/226W
3) 0.62mi - 9:58(16:03/mi) 131/138bpm [2102b/mi] 64cal 168/210W
4) 0.46mi - 8:15(17:57/mi) 115/136bpm [2065b/mi] 45cal 134/232W
8:02 8:26 9:58 8:15
Map
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Multigraph
- Pace
- Elev
- Cadence
- Stride
- HR
- B/mi
- Power
Multi Graph Loading...
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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. |
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0.06 | 48 | 48 | 12:43 | 101 81-117 | 1284 | 159 112-168 | 216 96-252 | 2/0 |
0.13 | 1:35 | 48 | 12:45 | 122 115-128 | 1555 | 165 162-168 | 237 223-244 | 2/0 |
0.19 | 2:27 | 52 | 13:51 | 130 128-131 | 1800 | 163 158-168 | 208 185-222 | 0/2 |
0.25 | 3:14 | 47 | 12:29 | 128 127-131 | 1598 | 165 164-168 | 199 195-209 | 0/2 |
0.31 | 4:11 | 56 | 15:04 | 125 122-127 | 1882 | 161 102-168 | 186 8-207 | 0/1 |
0.38 | 4:58 | 47 | 12:33 | 121 119-126 | 1518 | 167 164-168 | 196 72-228 | 0/1 |
0.44 | 5:44 | 46 | 12:19 | 127 122-129 | 1565 | 168 166-170 | 208 206-208 | 0/1 |
0.50 | 6:31 | 47 | 12:28 | 125 115-130 | 1559 | 169 168-170 | 208 206-210 | 0/1 |
0.56 | 7:17 | 47 | 12:27 | 130 129-131 | 1619 | 169 168-172 | 205 202-208 | 0/2 |
0.63 | 8:04 | 46 | 12:23 | 132 131-135 | 1635 | 170 168-172 | 207 205-210 | 0/1 |
0.69 | 8:51 | 47 | 12:36 | 132 130-135 | 1662 | 170 168-172 | 207 205-210 | 0/1 |
0.75 | 9:41 | 50 | 13:14 | 133 131-134 | 1761 | 167 162-170 | 206 195-226 | 0/1 |
0.81 | 10:30 | 49 | 13:12 | 131 130-133 | 1729 | 168 166-170 | 199 194-204 | 0/1 |
0.88 | 11:20 | 50 | 13:23 | 132 131-133 | 1766 | 167 164-170 | 197 195-199 | 0/0 |
0.94 | 12:10 | 50 | 13:19 | 134 132-134 | 1783 | 167 164-170 | 198 195-201 | 0/0 |
1.00 | 13:01 | 51 | 13:37 | 134 133-136 | 1824 | 165 162-168 | 197 195-200 | 0/0 |
1.06 | 13:54 | 52 | 13:55 | 134 133-134 | 1865 | 165 162-166 | 192 187-197 | 0/0 |
1.13 | 14:47 | 53 | 14:12 | 127 112-134 | 1803 | 165 162-168 | 187 186-190 | 0/0 |
1.19 | 15:40 | 54 | 14:17 | 134 134-135 | 1914 | 164 158-166 | 193 188-199 | 1/0 |
1.25 | 16:34 | 54 | 14:17 | 136 134-136 | 1943 | 163 162-166 | 194 192-197 | 1/0 |
1.31 | 17:28 | 54 | 14:18 | 133 131-134 | 1902 | 164 162-166 | 195 190-199 | 1/0 |
1.38 | 18:20 | 53 | 14:04 | 133 132-134 | 1870 | 164 164-166 | 189 186-192 | 1/0 |
1.44 | 19:17 | 57 | 15:06 | 134 134-136 | 2023 | 165 162-166 | 190 182-199 | 1/0 |
1.50 | 20:12 | 55 | 14:39 | 134 132-136 | 1963 | 164 162-166 | 187 182-190 | 1/0 |
1.56 | 21:07 | 55 | 14:44 | 135 133-138 | 1988 | 165 162-166 | 191 185-197 | 1/1 |
1.63 | 22:06 | 59 | 15:39 | 135 134-136 | 2112 | 165 164-168 | 190 186-193 | 1/0 |
1.69 | 23:38 | 1:32 | 24:29 | 124 113-134 | 3036 | 134 104-168 | 140 46-202 | 1/0 |
1.75 | 24:31 | 54 | 14:23 | 120 112-129 | 1725 | 167 166-168 | 203 197-210 | 1/0 |
1.81 | 25:28 | 56 | 15:03 | 135 129-137 | 2032 | 166 164-168 | 195 191-201 | 1/0 |
1.88 | 26:35 | 1:07 | 17:51 | 129 118-136 | 2304 | 134 114-238 | 139 100-232 | 1/1 |
1.94 | 27:28 | 53 | 14:04 | 118 110-129 | 1660 | 167 164-170 | 198 191-211 | 1/0 |
2.00 | 28:22 | 55 | 14:32 | 133 130-136 | 1934 | 167 164-168 | 191 186-199 | 1/0 |
2.06 | 29:29 | 1:06 | 17:43 | 133 129-134 | 2356 | 144 118-166 | 157 112-192 | 2/0 |
2.13 | 30:41 | 1:12 | 19:16 | 118 109-130 | 2274 | 118 112-120 | 120 114-135 | 1/0 |
2.19 | 31:54 | 1:13 | 19:29 | 106 103-111 | 2066 | 118 110-122 | 116 105-132 | 0/1 |
2.25 | 33:05 | 1:11 | 18:53 | 103 99-106 | 1944 | 118 116-120 | 105 99-114 | 0/1 |
2.31 | 34:22 | 1:18 | 20:43 | 101 100-107 | 2092 | 116 102-118 | 102 84-110 | 0/2 |
2.32 | 34:40 | 18 | 30:02 | 111 108-112 | 3334 | 111 108-116 | 81 76-86 | 0/0 |
Further Analysis
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Pace Distribution
Edit colour bands -
Heart Rate Distribution
126 avge / 138 max Delete HR Trace- BPM
- %WHR
- %MHR
- Bands
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Cadence Distribution
156 avge / 238 max Stride Length: 69cm -
Run/Walk Breakdown
% Cad Mi Time Min/mi Run 77.9 166 2 27:00 13:45 Walk 20.5 117 0.4 7:07 19:48 Still 1.6 - - 33 - -
Power Distribution
181W (252 max) -
Benchmarks
Distance Time Mins/mi WAVA Fastest 100m 45 12:05 29.20% More 200m 1:32 12:19 31.61% More 400m 3:05 12:24 33.58% More 800m 6:17 12:39 36.99% More 1km 7:57 12:47 37.97% More Mile 13:00 13:00 39.03% More -
Predictions
Dist Time Per Mile WAVA 1M 13:25 13:25 37.84 5km 48:16 15:32 36.40 5M 1:22:37 16:31 34.42 10km 1:45:37 17:00 33.52 10M 3:00:48 18:05 32.37 Half 4:05:18 18:44 31.63 20M 6:35:39 19:47 30.20 Mara 8:56:48 20:29 29.15
Photos
Bespoke Fields
Fetch Miles
12:55 | Straight down Carr Lane |
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I'm trying to get into new good habits so get up when I wake up and move
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