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Wed 26th Apr 2023 at 11:31am by Rosehip

Run > Medium Long Run
  • Time
    1:54:20
  • Miles
    8.35
  • Min/mi
    13:42
  • Pacing
    85%
  • WAVA
    42.81
  • Stride(cm)
    76
  • Cals
    873
  • Watts
    201
  • Cadence
    155
  • BPM
    129
  • %MHR
    72.6
  • B/mi
    1769
  • Asc(m)
    76
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Not the long run it should have been, but better than nothing

Random run-walk ratios, not quite keeping hr under control but ok.

Garmin says 3.5 aerobic base. Improved endurance.
Apparently I used half my stamina tank.

Split Summary
===
1) 1mi - 13:54(13:54/mi) 116/132bpm [1613b/mi] 103cal 197/273W
2) 1mi - 13:21(13:21/mi) 126/133bpm [1681b/mi] 102cal 198/239W
3) 1mi - 13:50(13:50/mi) 131/138bpm [1812b/mi] 109cal 204/253W
4) 1mi - 13:15(13:15/mi) 133/141bpm [1762b/mi] 107cal 206/252W
5) 1mi - 13:21(13:21/mi) 132/141bpm [1762b/mi] 104cal 199/252W
6) 1mi - 13:35(13:35/mi) 130/138bpm [1767b/mi] 101cal 192/255W
7) 1mi - 13:51(13:51/mi) 130/140bpm [1800b/mi] 103cal 194/253W
8) 1mi - 13:40(13:40/mi) 135/141bpm [1844b/mi] 106cal 202/266W
9) 0.35mi - 5:33(15:54/mi) 133/143bpm [2114b/mi] 38cal 164/231W
13:54 13:21 13:50 13:15 13:21 13:35 13:51 13:40 5:33
GimmeMedals
That's neat pacing 👏
Ness
Nicely done
Mandymoo
Consistent
northernslowcoach
very nicely done :)
Rosehip
Thank you :)
tipsku
Very controlled, your pacing is spot on. Almost 2 hours is a long run in my book, well done! Foggy day, it seems
RRR-CAZ 🇬🇧
Hope they are not the family baths 😂
mulbs
Good legs today missus!
Rosehip
The baths made me smile, must be sweat on camera
Rosehip
Thank you:)
RRR-CAZ 🇬🇧
Handy for recovery ice baths !!

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 3:42 3:42 14:50 99 70-122 1468 144 94-168 189 3-259 2/2
0.50 7:03 3:20 13:21 119 108-127 1588 157 124-170 208 142-260 1/0
0.75 10:33 3:31 14:03 122 114-127 1714 152 124-168 203 151-268 1/1
1.00 13:53 3:20 13:18 124 114-132 1650 156 126-170 207 158-273 2/1
1.25 17:09 3:16 13:05 126 113-131 1649 161 126-168 202 57-224 1/2
1.50 20:32 3:23 13:32 125 116-133 1692 156 128-168 198 57-239 0/2
1.75 23:55 3:23 13:32 127 118-132 1718 157 126-168 201 144-228 2/0
2.00 27:14 3:19 13:14 126 119-132 1668 160 128-168 200 58-225 0/1
2.25 30:33 3:19 13:18 132 125-136 1756 161 130-168 213 167-229 2/0
2.50 34:04 3:31 14:02 131 123-135 1839 155 120-166 201 60-246 5/0
2.75 38:25 4:21 +59 17:24 127 105-136 2210 160 128-168 221 64-252 5/0
3.00 42:02 3:37 14:30 134 126-138 1942 150 126-164 207 60-253 9/0
3.25 45:18 3:16 13:04 132 128-139 1725 158 124-166 219 66-252 4/6
3.50 48:39 3:20 13:21 135 132-141 1801 155 118-166 211 132-252 6/4
3.75 52:02 3:23 13:32 132 124-135 1786 154 114-166 203 66-236 2/3
4.00 55:17 3:16 13:03 133 123-139 1735 158 110-166 203 139-220 2/4
4.25 58:33 3:16 13:02 133 127-138 1734 157 124-168 198 126-220 0/6
4.50 1:02:13 3:40 +4 14:39 134 125-141 1964 153 120-166 207 136-252 7/3
4.75 1:05:33 3:21 13:22 129 118-134 1725 154 122-166 193 62-234 3/4
5.00 1:08:43 3:10 12:39 132 130-136 1670 164 162-166 212 204-220 0/9
5.25 1:12:15 3:32 14:06 130 123-138 1834 151 120-166 189 132-239 3/1
5.50 1:15:31 3:17 13:07 130 125-133 1705 159 126-166 199 145-220 0/7
5.75 1:18:51 3:20 13:20 132 128-137 1761 158 124-168 196 42-226 1/5
6.00 1:22:18 3:27 13:48 130 122-138 1793 156 128-168 201 61-255 0/3
6.25 1:25:44 3:26 13:42 129 122-135 1768 154 126-166 196 141-220 1/1
6.50 1:29:52 4:08 +39 16:34 126 113-133 2086 152 110-166 192 60-233 1/1
6.75 1:33:18 3:26 13:42 131 123-138 1795 155 122-166 205 149-232 3/0
7.00 1:36:48 3:30 14:01 135 127-140 1891 153 112-166 194 58-253 2/0
7.25 1:40:11 3:23 13:31 134 125-138 1811 155 122-168 207 156-242 0/1
7.50 1:43:49 3:38 14:32 134 127-139 1947 149 108-166 196 56-266 5/0
7.75 1:47:11 3:22 13:29 134 125-137 1806 162 128-166 199 154-216 2/4
8.00 1:50:28 3:17 13:08 137 134-141 1800 163 162-166 208 190-235 1/4
8.25 1:54:32 4:04 16:18 132 121-141 2151 140 92-164 170 40-231 2/1
8.35 1:56:02 1:30 15:03 135 123-143 2031 142 120-166 178 46-229 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 143 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 3.5% 14:45
    11 2.2% 14:34

  • Cadence Distribution

    155 avge / 170 max Stride Length: 76cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 73.7 164 6.6 1:25:05 13:13
    Walk 24.8 127 1.8 29:11 16:21
    Still 0.1 - - 4 -
    Pause 1.4 - - 1:42 -

  • Power Distribution

    201W (273 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 42 11:11 31.88% More
    200m 1:25 11:27 34.33% More
    400m 3:04 12:21 34.02% More
    800m 6:23 12:50 36.95% More
    1km 8:07 13:04 37.68% More
    Mile 13:06 13:06 39.19% More
    5k 41:42 13:25 42.66% More
    5 miles 1:08:17 13:39 42.16% More
    10k 1:24:57 13:40 42.18% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:46 8:46 58.59
    5km 34:33 11:07 51.48
    5M 1:01:28 12:18 46.83
    10km 1:19:57 12:52 44.82
    10M 2:22:13 14:13 41.68
    Half 3:17:12 15:03 39.85
    20M 5:29:06 16:27 36.79
    Mara 7:36:20 17:25 34.76

Photos



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