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Tue 22nd Apr 2025 at 11:52am by Rosehip

Run > General
  • warm
  • Time
    1:19:41
  • Miles
    6.02
  • Min/mi
    13:14
  • Pacing
    75.3%
  • WAVA
    44.69
  • Stride(cm)
    78
  • Cals
    663
  • Watts
    210
  • Cadence
    156
  • BPM
    139
  • %MHR
    78.3
  • B/mi
    1845
  • Asc(m)
    90
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

ugh, that was going great until it suddenly wasn't.
Plan was 12 x half mile with minute walks trying to keep effort down but not having hr or pace on watch screen.

missed walk after no 5 but then no 6 started with a longer walk up through RSPB looking at the bluebells and the second half of that, still slightly uphill felt very hard work.
Was great going *down* the road though and missed out the walk between 7 and 8
stop start for road crossings and dodging people and then everything started to hurt, achilles felt stingy and annoying and I was too warm
stopped 'workout' and finished off doing 90/30s - but the 90s felt awfully long!
Made self continue to 6 miles, but didn't feel any better so stopped and walked it in

Garmin say Tempo, certainly felt like it at times - pace and hr decouple too early - I have a lot of work to do!
3.5 aerobic tempo load 123

has also notched up its guestimate of max hr to 178 and lth hr to 161 - which is going to make bugger all difference to what I do ;)

1) 0.05mi - 1:00(18:22/mi) 92/97bpm [1689b/mi] 5cal 120/186W

2) 0.5mi - 6:43(13:26/mi) 123/138bpm [1653b/mi] 56cal 201/338W
3) 0.06mi - 1:00(17:24/mi) 124/136bpm [2157b/mi] 6cal 117/195W
4) 0.5mi - 6:16(12:32/mi) 130/137bpm [1630b/mi] 52cal 216/249W
5) 0.06mi - 1:00(15:48/mi) 130/137bpm [2054b/mi] 7cal 159/233W
6) 0.5mi - 6:22(12:44/mi) 137/144bpm [1744b/mi] 56cal 228/303W
7) 0.06mi - 1:00(15:57/mi) 133/140bpm [2120b/mi] 7cal 178/244W
8) 0.5mi - 6:06(12:12/mi) 141/149bpm [1721b/mi] 54cal 226/266W
9) 0.06mi - 1:00(15:59/mi) 134/144bpm [2142b/mi] 7cal 164/223W
10) 0.5mi - 6:20(12:41/mi) 145/154bpm [1838b/mi] 57cal 221/260W
11) 0.07mi - 1:00(13:24/mi) 152/154bpm [2037b/mi] 8cal 196/216W
12) 0.5mi - 7:35(15:10/mi) 145/153bpm [2199b/mi] 66cal 196/279W
13) 0.06mi - 1:00(16:13/mi) 132/139bpm [2140b/mi] 7cal 135/219W
14) 0.5mi - 6:03(12:06/mi) 144/150bpm [1743b/mi] 53cal 217/245W
15) 0.09mi - 1:00(11:36/mi) 149/150bpm [1729b/mi] 10cal 224/232W
16) 0.5mi - 6:10(12:20/mi) 150/157bpm [1851b/mi] 55cal 214/288W
17) 0.06mi - 1:00(16:50/mi) 148/151bpm [2490b/mi] 7cal 165/226W

18) 0.14mi - 1:47(12:49/mi) 144/149bpm [1846b/mi] 14cal 204/235W
19) 1mi - 13:26(13:26/mi) 141/150bpm [1894b/mi] 104cal 197/247W
20) 0.3mi - 3:51(13:01/mi) 147/151bpm [1913b/mi] 32cal 218/244W
1:00 6:43 1:00 6:16 1:00 6:22 1:00 6:06 1:00 6:20 1:00 7:35 1:00 6:03 1:00 6:10 1:00 1:47 13:26 3:51
Ness
Well done! 👏
Velociraptor
Well done :)
Rosehip
thanks :)
Jaks
Ooof! 😅 some days can be so hard work. Tomorrow will be better. Well done on your mileage.
Rosehip
thanks, Jaks :)
EvilPixie
well done hope you feel ok soon
RRR-CAZ 🇬🇧
Good job 👍
Rosehip
thank you :)
northernslowcoach
Some runs are like that :( take care x
Rosehip
thanks:)
LindsD
That sounds frustrating

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.
0.05 59 59 18:03 92 86-97 1661 109 0-128 120 0-186 2/1
0.55 7:43 6:44 13:28 123 84-138 1656 149 0-170 201 0-338 11/10
0.61 8:42 59 17:08 124 109-136 2125 117 0-166 118 0-203 0/3
1.11 14:59 6:17 12:34 130 108-137 1634 161 0-166 215 0-249 5/7
1.18 15:59 1:00 15:46 130 123-137 2050 122 0-166 160 0-233 3/1
1.68 22:21 6:22 12:44 137 120-144 1744 160 122-166 228 168-303 15/10
1.74 23:20 59 15:42 133 120-140 2089 135 126-166 179 131-244 2/2
2.24 29:27 6:07 12:14 141 120-149 1725 164 126-168 226 121-266 7/10
2.30 30:27 1:00 15:58 134 125-144 2139 136 128-166 165 136-223 0/1
2.80 36:52 6:25 +1 12:50 145 122-154 1860 160 0-168 222 0-260 11/1
2.88 37:51 59 13:13 152 146-154 2010 151 126-166 196 152-216 0/2
3.38 46:28 8:37 +1 17:14 145 127-153 2498 133 0-164 196 0-279 36/1
3.44 47:27 59 15:59 132 121-140 2111 108 0-130 136 0-219 2/0
3.94 53:31 6:04 12:08 144 124-150 1747 164 124-170 217 133-245 2/24
4.02 54:30 59 11:26 149 148-150 1703 166 166-168 224 217-232 0/5
4.52 1:00:59 6:29 +1 12:58 150 136-157 1945 158 0-168 214 0-288 3/15
4.58 1:01:58 59 16:33 148 142-151 2450 133 120-166 166 143-226 1/1
4.72 1:04:43 2:45 +1 19:42 144 137-149 2837 152 0-166 199 0-235 1/2
5.72 1:19:16 14:33 +2 14:33 141 126-150 2051 151 0-168 198 0-247 11/20
6.02 1:23:08 3:52 +1 13:03 147 140-151 1918 158 122-166 218 157-244 5/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    139 avge / 157 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    39 5.2% 17:22
    12 2.6% 13:04
    11 2.5% 13:52

  • Cadence Distribution

    156 avge / 170 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 75.7 164 5 1:02:04 13:05
    Walk 20.0 124 1 17:20 17:12
    Still 0.3 - - 16 -
    Pause 4.0 - - 3:28 -

  • Power Distribution

    210W (338 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 41 10:58 33.13% More
    200m 1:23 11:11 35.82% More
    400m 2:48 11:15 38.02% More
    800m 5:42 11:28 42.66% More
    1km 7:13 11:36 43.64% More
    Mile 12:23 12:23 42.47% More
    5k 41:34 13:23 43.87% More
    5 miles 1:08:05 13:37 43.36% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:04 9:04 58.03
    5km 35:47 11:31 50.97
    5M 1:03:39 12:44 46.38
    10km 1:22:48 13:20 44.38
    10M 2:27:17 14:44 41.31
    Half 3:24:13 15:35 39.52
    20M 5:40:49 17:02 36.50
    Mara 7:52:34 18:02 34.50

Photos



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