Sun 14th May 2023 at 9:34am by auburnette

Run > General
  • Time
    3:40:45
  • Miles
    26.60
  • Min/mi
    8:18
  • Pacing
    94%
  • WAVA
    62.36
  • Stride(cm)
    111
  • Cals
    2705
  • Cadence
    175
  • BPM
    164
  • %MHR
    88.8
  • B/mi
    1364
  • Asc(m)
    80
  • Surface
    Road

Notes & Comments

10 comments
Split Summary
===
1) 1mi - 8:33(8:33/mi) 148/160bpm [1267b/mi] 96cal
2) 1mi - 8:21(8:21/mi) 158/164bpm [1319b/mi] 100cal
3) 1mi - 8:28(8:28/mi) 157/162bpm [1328b/mi] 100cal
4) 1mi - 8:20(8:20/mi) 159/163bpm [1324b/mi] 99cal
5) 1mi - 8:16(8:16/mi) 159/162bpm [1314b/mi] 98cal
6) 1mi - 8:23(8:23/mi) 159/161bpm [1334b/mi] 99cal
7) 1mi - 8:11(8:11/mi) 161/166bpm [1317b/mi] 98cal
8) 1mi - 8:13(8:13/mi) 159/165bpm [1305b/mi] 96cal
9) 1mi - 8:22(8:22/mi) 161/167bpm [1347b/mi] 99cal
10) 1mi - 8:22(8:22/mi) 161/163bpm [1348b/mi] 99cal
11) 1mi - 8:12(8:12/mi) 161/165bpm [1320b/mi] 96cal
12) 1mi - 8:28(8:28/mi) 162/165bpm [1372b/mi] 100cal
13) 1mi - 8:22(8:22/mi) 163/164bpm [1363b/mi] 100cal
14) 1mi - 8:11(8:11/mi) 165/169bpm [1350b/mi] 99cal
15) 1mi - 8:08(8:08/mi) 166/179bpm [1351b/mi] 101cal
16) 1mi - 8:28(8:28/mi) 166/170bpm [1407b/mi] 103cal
17) 1mi - 8:14(8:14/mi) 166/170bpm [1367b/mi] 102cal
18) 1mi - 8:02(8:02/mi) 168/173bpm [1349b/mi] 101cal
19) 1mi - 8:18(8:18/mi) 168/173bpm [1395b/mi] 104cal
20) 1mi - 8:13(8:13/mi) 170/174bpm [1397b/mi] 105cal
21) 1mi - 8:18(8:18/mi) 170/174bpm [1411b/mi] 106cal
22) 1mi - 8:19(8:19/mi) 171/178bpm [1422b/mi] 108cal
23) 1mi - 8:15(8:15/mi) 172/180bpm [1420b/mi] 108cal
24) 1mi - 8:16(8:16/mi) 172/179bpm [1421b/mi] 108cal
25) 1mi - 8:27(8:27/mi) 171/178bpm [1445b/mi] 108cal
26) 1mi - 8:29(8:29/mi) 173/177bpm [1469b/mi] 110cal
27) 0.6mi - 4:35(7:42/mi) 176/180bpm [1354b/mi] 62cal
8:33 8:21 8:28 8:20 8:16 8:23 8:11 8:13 8:22 8:22 8:12 8:28 8:22 8:11 8:08 8:28 8:14 8:02 8:18 8:13 8:18 8:19 8:15 8:16 8:27 8:29 4:35
Velociraptor
Magnificent medal
tipsku
Very evenly paced, fantastic performance!
Solo
Really well paced! Well done you.
Bowman 🇸🇪
Well done! You held out to the end :)
NordRunner
Very nicely executed. I wondered whether you run to HR or to pace? That's the kind of HR slope I try to execute.
auburnette
NordRunner I do try to run to HR - marathon HR avg for me is in the 160s so i keep an eye on it to make sure it's rising gently out of the 150s and staying in the 160s until it drifts at the end. I'd be worried to see 170+ bpm before the last 10k as that's going into Zone 5 for me.
NordRunner
Thanks! Fetch's split thirds and split halves show you ran an ideal pace!
tipsku
Great execution! That's pretty much what I do, keeping HR out of Z5 until the final third. I start in the low 160s in the first third and let it gradually rise until I got to 169 for the final third with some spikes into the low 170s. Worked out at 166 average.

I'm using LTHR for my zones, what do you use?
auburnette
tipsku I've just got my zones automatically set up based on observed RHR and HRMax - I use the BPM display rather than a zone display on my watch (alongside other info like pace etc). I don't actually know my true threshold HR but I can feel it, I suspect it's somewhere around 172-174 for lactate threshold based on the fact that my half marathons typically average just below this and 10k and 5k just above it. And I haven't figured out how to run a 10 miler yet but I guess that would be quite close to my threshold HR and pace too. It's funny though as obviously 171bpm in the last 10k of a marathon feels nothing like 171bpm in the 3rd km of a 10k in terms of breathing etc, I guess that's just down to cardiac drift.
tipsku
I see, you're using heart rate reserve. That's also a great way of going about it as it takes your fitness into account. As you get fitter, your RHR drops and the zones shift accordingly.
Garmin autodetects LTHR but it's usually a couple of beats below my actual LTHR. For the marathon, it had it at 169 so I went out conservatively, using that as my upper limit. Still, with an average HR of 166 in the marathon, I assume it's a few beats higher, probably 171-173. I can't really imagine being just 3 beats below LTHR for an entire marathon. When I had my anaerobic threshold measured in a lab and ran a marathon all out in the same training period, marathon HR was about 5-7 BPM below the lab measured value. I think that's also a question that everyone has to find out for themselves, how many BPM below your threshold you can run a marathon. Or in your case, how many BPM below Z5.

Pace

14% 75% 7% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:33 8:33 8:33 147 116-160 1256 169 154-174 6/7
2.00 16:54 8:21 8:21 158 153-164 1319 172 166-178 5/9
3.00 25:21 8:28 8:28 157 150-162 1328 173 166-180 4/9
4.00 33:41 8:19 8:19 159 156-163 1323 173 170-180 9/5
5.00 41:57 8:16 8:16 159 155-161 1314 173 170-184 3/6
6.00 50:20 8:23 8:23 159 156-161 1334 174 168-184 14/11
7.00 58:31 8:10 8:10 161 154-166 1316 174 170-178 36/29
8.00 1:06:44 8:13 8:13 159 155-165 1307 174 170-184 20/24
9.00 1:15:06 8:22 8:22 161 157-167 1347 174 170-182 28/27
10.00 1:23:28 8:22 8:22 161 158-163 1347 174 170-180 13/21
11.00 1:31:40 8:12 8:12 161 159-164 1321 174 170-182 24/19
12.00 1:40:08 8:28 8:28 162 160-165 1372 174 172-176 15/18
13.00 1:48:30 8:22 8:22 163 161-164 1363 174 172-178 12/9
14.00 1:56:41 8:11 8:11 165 160-169 1350 175 164-180 14/14
15.00 2:04:49 8:08 8:08 166 163-178 1351 176 172-180 16/14
16.00 2:13:18 8:28 8:28 166 159-170 1406 176 172-184 28/19
17.00 2:21:32 8:14 8:14 166 164-169 1367 175 172-180 16/29
18.00 2:29:34 8:02 8:02 168 164-172 1349 177 170-182 13/15
19.00 2:37:52 8:18 8:18 168 161-173 1395 176 172-180 15/14
20.00 2:46:05 8:13 8:13 170 168-173 1397 177 174-184 18/17
21.00 2:54:23 8:18 8:18 170 165-174 1411 178 176-180 16/18
22.00 3:02:42 8:19 8:19 171 166-178 1422 178 172-184 13/11
23.00 3:10:57 8:15 8:15 172 164-179 1419 177 174-182 17/16
24.00 3:19:13 8:16 8:16 172 169-179 1421 177 86-182 17/14
25.00 3:27:39 8:27 8:27 171 165-178 1445 178 172-182 13/14
26.00 3:36:09 8:30 8:30 173 169-176 1470 177 174-180 18/13
26.60 3:40:44 4:35 7:42 176 172-180 1354 180 176-184 9/8

Heart

164/180max
  • Show Beats/Mile

Elevation

Asc 80m, Range 20m, Flat prediction 3:40:45
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

175 (184 max) Stride Length: 111cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 175 26.6 3:40:39 8:18
Walk 0.0 86 0 5 25:46

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:50 7:24 45.99% More
800m 3:47 7:37 49.88% More
1km 4:49 7:46 51.23% More
Mile 7:58 7:58 53.58% More
5k 25:21 8:09 58.90% More
5 miles 40:53 8:11 59.43% More
10k 50:56 8:12 59.67% More
10 miles 1:22:18 8:14 60.68% More
Half 1:48:11 8:15 60.63% More
20 miles 2:45:27 8:16 61.82% More
Mara 3:37:18 8:18 62.26% More

Predictions

Dist Time Per Mile WAVA
1M 6:43 6:43 63.60
5km 22:27 7:14 66.48
5M 37:15 7:27 65.23
10km 46:57 7:33 64.74
10M 1:17:54 7:47 64.11
Half 1:43:51 7:56 62.73
20M 2:42:57 8:09 62.77
Mara 3:37:13 8:17 62.29
Please wait... saving your change.
Close
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry







Back To Top
X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
Get Started
Click here to join 112,241 Fetchies!
Already a Fetchie? Sign in here