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Sat 14th Jun 2025 at 8:03am by GimmeMedals

Run > Drills
  • breezy
  • v warm
  • Time
    24:34
  • Miles
    1.73
  • Min/mi
    14:12
  • Pacing
    91.1%
  • WAVA
    38.59
  • Stride(cm)
    78
  • Cals
    227
  • Watts
    236
  • Cadence
    146
  • BPM
    136
  • %MHR
    73.5
  • B/mi
    1931
  • Asc(m)
    26
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Coach Jeff
10 min WU
3 x 30/30 R/W
3 x 30 sec gliders
10 min CD

100% execution

I workout a way to get Gym Boss to align with Garmin 👌

1) 0.62mi - 8:36(13:50/mi) 126/140bpm [1743b/mi] 78cal 247/435W
2) 0.09mi - 1:24(15:16/mi) 132/141bpm [2014b/mi] 11cal 181/286W
3) 0mi - 1(1:13:55/mi) 132/141bpm [9757b/mi] 11cal 181/286W

4) 0.04mi - 30(11:25/mi) 130/138bpm [1484b/mi] 5cal 276/351W
5) 0.03mi - 30(17:39/mi) 138/140bpm [2436b/mi] 4cal 212/328W
6) 0.05mi - 30(10:52/mi) 137/144bpm [1489b/mi] 6cal 295/371W
7) 0.03mi - 30(19:14/mi) 144/146bpm [2769b/mi] 4cal 143/296W
8) 0.04mi - 30(11:24/mi) 137/141bpm [1563b/mi] 4cal 232/286W
9) 0.03mi - 30(19:14/mi) 143/145bpm [2751b/mi] 4cal 189/252W
10) 0mi - 1(21:55/mi) 141/141bpm [3091b/mi] 211/211W

11) 0.04mi - 30(12:07/mi) 142/148bpm [1720b/mi] 4cal 238/327W
12) 0.04mi - 30(12:09/mi) 149/149bpm [1809b/mi] 5cal 252/273W
13) 0.04mi - 30(12:50/mi) 148/151bpm [1900b/mi] 5cal 241/315W

14) 0.62mi - 9:22(15:04/mi) 143/153bpm [2154b/mi] 80cal 222/403W
15) 0.06mi - 38(11:32/mi) 143/153bpm [1650b/mi] 6cal 258/273W
16) 0mi - 2(16:02/mi) 154/154bpm [2469b/mi] 267/267W
8:36 1:24 1 30 30 30 30 30 30 1 30 30 30 9:22 38 2
Fenland Flier
Well done GM, nice to see you out again.
GimmeMedals
Thanks for the well-timed nudge x
Fenland Flier
👀👍
Jaks
Well done 👏
Alice the Camel
Good stuff!
GimmeMedals
Thank you x

Map
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  • ▲ Map Layers
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.
0.62 8:41 8:41 +2 13:59 126 76-140 1762 144 0-172 248 0-434 20/7
0.71 10:06 1:24 15:16 132 123-141 2014 132 0-170 178 0-286 1/2
0.71 10:06 0 14:49 126 126-126 1867 124 124-124 157 157-157 0/0
0.76 10:36 30 11:25 130 124-138 1484 159 122-172 276 157-351 2/1
0.79 11:06 30 17:39 138 135-140 2436 147 122-174 216 113-331 0/1
0.83 11:36 30 10:52 137 133-144 1489 157 0-176 289 122-371 1/0
0.86 12:06 30 19:14 144 141-146 2769 105 0-172 149 0-305 0/1
0.90 12:36 30 11:24 137 134-141 1563 164 122-172 229 138-286 0/1
0.93 13:06 30 19:14 143 140-145 2751 134 118-170 191 147-253 2/0
0.93 13:07 1 21:57 141 141-141 3096 118 118-118 210 208-211 0/0
0.97 13:37 30 12:07 142 137-148 1720 142 0-176 237 0-327 1/1
1.01 14:08 31 12:32 149 148-149 1867 168 162-170 253 231-278 1/1
1.05 14:38 30 12:50 148 146-151 1900 150 82-172 241 103-315 0/1
1.67 24:00 9:22 15:04 143 134-153 2154 138 0-172 222 0-403 18/13
1.73 24:38 38 11:32 143 133-153 1650 165 160-168 258 248-273 0/4
1.73 24:40 2 +1 18:27 153 153-154 2823 162 162-162 267 267-267 0/0
1.73 24:40 0 +1 20:01 154 154-154 3083 162 162-162 267 267-267 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 154 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 1.7% 14:03

  • Cadence Distribution

    146 avge / 176 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 55.0 167 1.1 13:34 12:18
    Walk 44.9 119 0.6 11:05 17:42
    Still 0.1 - - 1 -

  • Power Distribution

    236W (434 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 40 10:51 33.18% More
    200m 1:34 12:34 31.57% More
    400m 3:20 13:26 31.56% More
    800m 6:50 13:45 35.04% More
    1km 8:30 13:41 36.50% More
    Mile 13:54 13:54 37.42% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 13:14 13:14 39.28
    5km 47:36 15:19 37.84
    5M 1:21:29 16:18 35.77
    10km 1:44:10 16:46 34.83
    10M 2:58:19 17:50 33.68
    Half 4:01:56 18:28 32.92
    20M 6:30:13 19:31 31.45
    Mara 8:49:26 20:12 30.37

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