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Sun 27th Aug 2023 at 4:20pm by GlennR

Run > Long Run
  • Amazing
  • breezy
  • warm
  • Time
    1:10:08
  • Miles
    5.18
  • Min/mi
    13:32
  • Pacing
    86.5%
  • WAVA
    40.22
  • Stride(cm)
    82
  • Cals
    705
  • Watts
    223
  • Cadence
    145
  • BPM
    124
  • %MHR
    71.9
  • B/mi
    1684
  • Asc(m)
    21
  • Surface
    Road

Notes & Comments

Doing exactly what the Garmin told me. Five minutes walk, 2 x 30 minutes at target pace, five minutes walk.

After the second mile I was walking to stay in pace range. Strong at the end.

Performance condition plus two, recovery time 23 hours.

Split Summary
===
1) 0.28mi - 5:00(17:36/mi) 93/100bpm [1637b/mi] 33cal 176/229W
2) 1mi - 13:05(13:05/mi) 122/138bpm [1596b/mi] 139cal 251/310W
3) 1mi - 13:04(13:04/mi) 128/139bpm [1672b/mi] 140cal 235/314W
4) 0.3mi - 3:51(12:56/mi) 126/130bpm [1630b/mi] 39cal 214/291W
5) 1mi - 13:03(13:03/mi) 128/133bpm [1670b/mi] 138cal 219/283W
6) 1mi - 12:45(12:45/mi) 134/143bpm [1708b/mi] 137cal 233/299W
7) 0.33mi - 4:12(12:45/mi) 137/142bpm [1748b/mi] 45cal 240/292W
8) 0.26mi - 5:00(18:56/mi) 111/139bpm [2103b/mi] 33cal 147/238W
9) 0.01mi - 8(17:26/mi) 100/101bpm [1744b/mi] 1cal 146/154W
5:00 13:05 13:04 3:51 13:03 12:45 4:12 5:00 8
EvilPixie
Well done
GlennR
Thanks.
Dvorak
Good training.
GregP
Oooh. Nicely done.

Map
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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.
0.28 4:58 4:58 17:31 93 79-100 1629 115 0-118 176 0-229 10/9
1.28 18:04 13:05 13:06 122 97-138 1597 148 104-164 251 137-310 21/16
2.28 31:07 13:03 13:04 128 117-139 1672 147 116-164 235 94-314 19/23
2.58 34:57 3:50 12:54 126 120-130 1626 150 118-164 214 149-291 2/2
3.58 47:59 13:02 13:03 128 121-133 1671 150 118-164 219 159-283 8/11
4.58 1:00:44 12:45 12:45 134 126-143 1708 156 110-166 233 168-299 14/13
4.91 1:04:55 4:12 12:45 137 132-142 1747 157 120-168 240 170-292 5/4
5.17 1:09:55 4:59 18:55 111 99-140 2099 113 106-160 147 108-238 5/5
5.18 1:10:03 8 +1 21:03 100 99-101 2106 105 88-112 146 129-154 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    124 avge / 143 max Delete HR Trace

  • Cadence Distribution

    145 avge / 168 max Stride Length: 82cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 66.1 159 3.8 46:22 12:05
    Walk 33.9 117 1.3 23:45 17:39

  • Power Distribution

    223W (314 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:03 12:18 29.75% More
    800m 6:13 12:31 35.17% More
    1km 7:47 12:31 37.22% More
    Mile 12:41 12:41 40.00% More
    5k 40:05 12:54 41.39% More
    5 miles 1:06:40 13:20 40.78% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:19 11:19 44.82
    5km 39:47 12:48 41.70
    5M 1:07:26 13:29 40.31
    10km 1:25:49 13:49 39.64
    10M 2:25:29 14:33 38.52
    Half 3:16:17 14:59 37.75
    20M 5:13:51 15:42 37.05
    Mara 7:03:27 16:10 36.80
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