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Mon 5th Jun 2023 at 12:14pm by Rosehip

Run > Easy
  • Time
    48:30
  • Miles
    3.48
  • Min/mi
    13:56
  • Pacing
    73.5%
  • WAVA
    41.21
  • Stride(cm)
    76
  • Cals
    363
  • Watts
    196
  • Cadence
    152
  • BPM
    118
  • %MHR
    66.5
  • B/mi
    1649
  • Asc(m)
    14
  • Surface
    Trail

Notes & Comments

Recoveasy, watch set to 30/30s , random selection of jog lengths.
Hr better for effort than it has been, I think.

Garmin says 2.6, maintained aerobic base. Load 55.
Wanted more today, but figured subjecting niggles to a long run after a string of poor sleeps wasn’t sensible.

Split Summary
===
1) 1mi - 13:53(13:53/mi) 110/124bpm [1528b/mi] 105cal 195/279W
2) 1mi - 13:58(13:58/mi) 118/128bpm [1649b/mi] 103cal 193/254W
3) 1mi - 13:55(13:55/mi) 123/132bpm [1713b/mi] 105cal 189/271W
4) 0.48mi - 6:43(13:52/mi) 125/137bpm [1734b/mi] 50cal 192/276W
13:53 13:58 13:55 6:43
RRR-CAZ 🇬🇧
Good thinking to let the niggles settle 👍
northernslowcoach
Very sensible xx
Velociraptor
Well done 😀
Ness
Well done 😀
Rosehip
Thanks :)
Jaks
Well done, nice even pacing 👏👏
Bintmcskint
Well done x
Rosehip
:)

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.
0.13 2:00 2:00 16:01 86 71-104 1377 127 32-164 166 4-249 1/0
0.25 3:42 1:42 13:33 104 93-113 1409 151 126-166 211 157-266 1/1
0.38 5:22 1:40 13:23 111 105-116 1486 154 124-166 212 164-250 0/1
0.50 7:07 1:45 13:57 113 105-120 1577 153 120-166 193 44-279 1/1
0.63 8:53 1:46 14:08 117 110-124 1654 149 120-166 201 144-266 0/1
0.75 10:36 1:43 13:44 117 110-123 1608 150 124-166 190 64-272 0/0
0.88 12:11 1:36 12:45 118 110-124 1504 164 138-168 218 180-234 1/1
1.00 13:53 1:41 13:30 117 111-122 1580 157 122-166 200 65-242 0/0
1.13 15:39 1:46 14:09 119 111-123 1684 153 122-166 182 127-245 1/1
1.25 17:59 2:20 +35 18:39 108 96-125 2014 154 114-166 195 78-244 1/0
1.38 19:44 1:45 14:00 117 106-124 1637 157 128-166 198 67-229 1/0
1.50 21:27 1:44 13:50 123 118-127 1701 159 126-166 220 185-253 1/1
1.63 23:06 1:39 13:11 122 119-127 1608 159 124-166 208 144-254 0/2
1.75 24:50 1:44 13:52 125 114-128 1733 154 124-166 206 140-241 1/2
1.88 26:39 1:49 14:31 115 104-123 1669 145 122-166 185 140-227 1/0
2.00 28:27 1:48 14:21 118 111-123 1694 148 122-166 182 60-209 1/0
2.13 30:12 1:46 14:06 121 114-127 1706 145 82-166 183 72-260 0/0
2.25 31:53 1:40 13:21 127 123-129 1696 161 124-166 211 130-241 0/1
2.38 33:41 1:48 14:24 122 119-125 1756 148 122-166 184 65-251 2/0
2.50 35:31 1:50 14:41 121 115-127 1777 145 122-164 176 131-226 0/0
2.63 37:07 1:36 12:47 125 120-127 1599 163 162-164 212 202-220 0/2
2.75 38:51 1:44 13:51 124 120-129 1717 155 124-164 208 145-271 0/2
2.88 40:34 1:44 13:50 125 118-132 1729 153 124-164 194 132-258 0/1
3.00 42:22 1:47 14:20 123 115-128 1763 150 126-164 187 111-239 0/0
3.13 44:02 1:40 13:19 126 122-130 1677 157 128-166 201 65-224 0/1
3.25 45:43 1:42 13:34 131 128-137 1777 154 126-166 212 146-276 1/2
3.38 47:24 1:41 13:25 122 115-128 1636 154 122-166 189 137-221 2/0
3.48 50:39 3:15 +1:34 30:02 121 107-129 3633 142 110-166 170 63-233 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    118 avge / 137 max Delete HR Trace

  • Cadence Distribution

    152 avge / 168 max Stride Length: 76cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 66.7 163 2.6 33:04 13:41
    Walk 29.2 125 0.9 15:26 16:58
    Pause 4.1 - - 2:09 -

  • Power Distribution

    196W (279 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 45 12:04 29.53% More
    200m 1:33 12:30 31.45% More
    400m 3:13 12:55 32.50% More
    800m 6:41 13:26 35.31% More
    1km 8:23 13:30 36.45% More
    Mile 13:38 13:38 37.69% More
    5k 43:25 13:58 40.97% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:43 10:43 47.93
    5km 42:17 13:37 42.06
    5M 1:15:12 15:02 38.28
    10km 1:37:50 15:45 36.63
    10M 2:54:02 17:24 34.06
    Half 4:01:18 18:25 32.57
    20M 6:42:42 20:08 30.07
    Mara 9:18:23 21:19 28.41

Photos



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