Wed 6th Mar 2024 at 12:50pm by geordiegirl

Run > General
  • Time
    23:22
  • Pacing
    46.7%
  • Cals
    278
  • Watts
    289
  • Cadence
    170
  • BPM
    169
  • %MHR
    99.1
  • B/mi
    INF
  • Asc(m)
    59
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

5 comments
round 2 stupid garmin, totally lost the plot although first 2 intervals were on par, then I was on an incline to home so excuses the reduced pace good session though

Split Summary
===
1) 0.13mi - 1:00(7:46/mi) 146/164bpm [1134b/mi] 10cal 314/403W
2) 0.11mi - 1:00(9:31/mi) 168/169bpm [1598b/mi] 12cal 303/342W

3) 0.13mi - 1:00(7:48/mi) 170/176bpm [1325b/mi] 13cal 313/355W
4) 0.07mi - 1:00(14:15/mi) 173/178bpm [2465b/mi] 12cal 176/328W

5) 0.11mi - 1:00(8:57/mi) 166/174bpm [1485b/mi] 12cal 282/335W
6) 0.08mi - 1:00(12:07/mi) 172/176bpm [2084b/mi] 12cal 263/331W

uphill

7) 0.11mi - 1:00(9:16/mi) 175/183bpm [1620b/mi] 13cal 332/366W
8) 0.07mi - 1:00(13:48/mi) 176/183bpm [2428b/mi] 12cal 200/334W

9) 0.11mi - 1:00(9:06/mi) 173/180bpm [1575b/mi] 13cal 253/353W
10) 0.08mi - 1:00(12:02/mi) 177/183bpm [2129b/mi] 12cal 275/350W

this one was a killer!
11) 0.1mi - 1:00(9:48/mi) 174/178bpm [1707b/mi] 13cal 312/424W
12) 0.08mi - 1:00(13:04/mi) 177/179bpm [2313b/mi] 12cal 206/364W

13) 0.1mi - 1:00(9:47/mi) 178/185bpm [1742b/mi] 13cal 343/369W
14) 0.07mi - 1:00(13:36/mi) 179/185bpm [2435b/mi] 13cal 179/348W

one last push
15) 0.11mi - 1:00(9:16/mi) 176/182bpm [1630b/mi] 13cal 319/385W
16) 0.07mi - 1:00(14:45/mi) 177/184bpm [2610b/mi] 12cal 230/324W

17) 0.62mi - 7:22(11:54/mi) 163/175bpm [1939b/mi] 81cal 246/357W
1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 7:22
Ness
Other half of the run? Well done! 👏👏👏
geordiegirl
It is I was less than impressed having to create another run workout mid run and on lunchbreak but its done - it totally blew my pace and interval zone as can be seen by pace :(
Fenland Flier
16 reps is great going, terrific running GG.
geordiegirl
It was supposed to be 15 but couldnt remember how many I had got too = so one for luck haha, it was a killer by 14
Fenland Flier
No doubt about that and finishing uphill is tougher still.
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0mi in 0

Pace

32% 22% 12% 9% 26%

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.
0.06 28 28 7:31 134 121-150 1008 206 196-210 382 363-403 0/3
0.13 57 28 7:33 159 151-163 1200 198 196-200 337 324-360 0/3
0.19 1:30 34 9:01 167 164-169 1506 182 174-196 315 298-342 0/2
0.25 2:06 36 9:39 167 166-169 1610 176 172-196 283 262-303 0/2
0.31 2:34 28 7:26 167 166-169 1242 196 194-200 312 274-355 1/1
0.38 3:06 31 8:20 174 170-176 1449 191 174-198 330 312-343 0/1
0.44 4:01 55 14:43 172 160-178 2532 134 38-174 194 39-307 1/0
0.50 4:32 31 8:12 162 157-168 1327 187 172-192 313 291-327 2/0
0.56 5:09 38 10:02 173 168-176 1736 187 168-194 326 316-335 2/1
0.63 5:57 48 12:46 172 165-176 2195 153 116-182 247 140-325 2/0
0.69 6:28 31 8:19 171 165-177 1423 188 174-194 334 274-366 2/1
0.75 7:19 51 +3 13:38 181 177-183 2467 180 172-186 329 310-342 2/0
0.81 8:06 46 12:20 173 170-177 2133 162 118-172 284 182-331 1/2
0.88 8:38 33 8:44 171 168-175 1493 187 182-190 311 236-353 4/0
0.94 9:33 55 +20 14:37 179 175-183 2615 185 168-198 302 279-350 4/1
1.00 10:42 1:09 +21 18:30 176 172-182 3255 167 158-170 305 254-329 3/0
1.06 11:19 37 9:48 173 171-176 1696 181 162-194 340 233-424 3/0
1.13 12:02 43 11:22 178 176-179 2024 166 82-190 311 150-366 3/0
1.19 12:47 45 12:00 176 174-178 2113 159 118-170 270 54-348 5/0
1.25 13:24 37 9:57 176 169-182 1751 182 170-190 351 327-369 2/0
1.31 14:13 49 13:00 184 179-185 2393 169 122-184 311 157-350 1/0
1.38 14:56 43 +4 11:27 173 171-178 1980 170 160-192 259 98-353 3/0
1.44 15:29 33 8:46 175 172-180 1535 191 184-194 354 310-385 2/2
1.50 16:21 52 13:59 180 174-184 2517 152 120-188 224 101-382 5/0
1.56 17:15 54 14:16 172 171-174 2454 149 106-168 265 173-324 4/0
1.63 18:01 47 12:27 171 169-175 2128 159 122-172 291 192-335 2/0
1.69 18:42 41 10:52 168 164-172 1825 166 156-170 274 231-307 1/1
1.75 19:21 39 10:23 168 168-171 1744 167 164-170 254 239-272 0/2
1.81 20:01 40 10:40 167 166-168 1782 168 164-170 259 255-267 1/2
1.88 20:45 44 11:40 163 161-166 1902 166 158-172 257 235-318 4/0
1.94 21:32 47 12:34 166 164-168 2087 160 110-168 264 54-345 3/0
2.00 22:15 43 11:33 167 165-168 1929 157 86-170 298 172-354 2/1
2.06 23:00 45 12:04 165 163-166 1990 162 114-172 267 161-310 2/1
2.13 25:58 2:58 +2:09 47:20 146 110-164 6911 163 88-188 263 63-357 3/4
2.15 26:16 18 12:52 124 123-130 1595 177 166-184 309 261-345 2/0

Heart

169/185max
  • Show Beats/Mile

Elevation

Asc 59m, Range 54m, Flat prediction -0:00:00
Elevation Graph
Biggest Climbs (m) Min/mi
22 3.0% 11:03
12 4.3% 12:37
See your biggest climbs

Power

289W (424 max)
Power Graph
Power Bands

Cadence

170 (210 max) Stride Length: 0cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 80.6 176 2 20:36 11:41
Walk 9.3 112 0.1 2:43 19:33
Still 0.2 - - 4 -
Pause 9.9 - - 2:53 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:04 8:21 48.54% More
800m 4:29 9:01 49.75% More
1km 5:54 9:30 49.15% More
Mile 10:42 10:42 46.09% More

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