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Sun 4th May 2025 at 10:37am by Rosehip

Run > General
  • windy
  • Time
    44:26
  • Miles
    3.43
  • Min/mi
    12:57
  • Pacing
    93.8%
  • WAVA
    45.39
  • Stride(cm)
    77
  • Cals
    367
  • Watts
    218
  • Cadence
    160
  • BPM
    129
  • %MHR
    72.7
  • B/mi
    1675
  • Asc(m)
    19
  • Surface
    Mixed

Notes & Comments

More head-reminding that walking is not needed.

gave the trailflys another chance with a support thingy over achilles, seemed OK at the time but have a bit of a dull ache now :(
none of the attempts at 'sprints' the garmin suggested as that would have been stupid I think.
2.8, maintaining base, load 69

1) 1mi - 13:39(13:39/mi) 120/131bpm [1638b/mi] 109cal 193/280W
2) 1mi - 12:20(12:20/mi) 132/137bpm [1627b/mi] 107cal 229/277W
3) 1mi - 12:42(12:42/mi) 136/139bpm [1727b/mi] 106cal 229/254W
4) 0.43mi - 5:46(13:23/mi) 130/139bpm [1740b/mi] 45cal 207/258W
13:39 12:20 12:42 5:46
Jaks
Well done 👏
EvilPixie
well done
Ness
Well done
GimmeMedals
Sensible.
Rosehip
thanks all :)
Velociraptor
Well done :)
Rosehip
thanks :)
northernslowcoach
Well done :)
Rosehip
cheers, Coachie :)

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 1:46 1:46 14:07 111 103-128 1566 142 120-168 180 117-236 0/0
0.25 3:34 1:48 14:23 115 109-124 1654 147 120-164 185 64-216 0/2
0.38 5:12 1:38 13:07 116 106-126 1522 152 122-166 209 64-240 2/1
0.50 6:51 1:39 13:12 119 112-126 1570 155 126-166 202 147-230 1/0
0.63 8:34 1:43 13:47 122 117-128 1681 154 126-166 204 80-232 1/1
0.75 10:16 1:41 13:31 126 117-131 1703 153 80-166 204 120-243 1/0
0.88 11:53 1:37 12:58 124 118-130 1608 157 120-166 214 142-280 1/1
1.00 13:38 1:45 14:02 126 120-128 1769 154 82-166 209 120-239 2/0
1.13 15:08 1:30 11:59 127 123-130 1523 163 118-168 232 111-270 1/1
1.25 16:41 1:32 12:19 131 129-133 1614 166 164-166 235 210-255 0/2
1.38 18:14 1:34 12:30 133 131-134 1662 166 164-168 236 215-277 1/0
1.50 19:46 1:32 12:14 133 132-135 1626 167 166-168 222 216-228 1/1
1.63 21:18 1:32 12:18 133 131-134 1636 167 166-168 221 213-230 0/1
1.75 22:51 1:33 12:22 133 131-135 1645 166 164-168 223 216-232 1/0
1.88 24:24 1:33 12:22 135 134-137 1669 166 164-168 234 219-254 1/1
2.00 25:58 1:34 12:33 135 134-136 1694 167 166-168 233 225-244 0/1
2.13 27:32 1:34 12:34 136 135-137 1709 167 164-168 235 227-245 1/0
2.25 29:05 1:33 12:22 136 135-138 1681 167 166-168 237 227-251 1/1
2.38 30:37 1:33 12:20 137 135-138 1690 168 166-168 234 225-245 0/1
2.50 32:15 1:37 13:00 136 135-137 1767 167 164-168 228 202-254 0/0
2.63 33:52 1:37 12:55 137 135-139 1770 165 160-168 224 206-239 0/0
2.75 35:29 1:37 12:59 133 131-135 1728 164 162-166 217 205-240 1/0
2.88 37:05 1:35 12:43 136 134-139 1730 166 164-168 230 208-245 1/1
3.00 38:40 1:36 12:45 138 137-139 1760 166 164-168 226 214-241 0/1
3.13 40:30 1:50 14:37 130 122-139 1901 147 80-166 196 105-258 1/1
3.25 42:10 1:40 13:24 125 116-132 1674 154 82-246 206 124-246 1/0
3.38 43:43 1:33 12:25 132 125-137 1639 166 164-168 222 208-234 1/0
3.43 44:26 43 12:49 136 134-137 1742 160 120-168 228 168-245 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 139 max Delete HR Trace

  • Cadence Distribution

    160 avge / 246 max Stride Length: 77cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 86.8 165 3.1 38:35 12:36
    Walk 13.1 126 0.4 5:49 15:51
    Still 0.1 - - 2 -

  • Power Distribution

    218W (280 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 43 11:36 31.32% More
    200m 1:29 11:56 33.58% More
    400m 3:01 12:09 35.23% More
    800m 6:05 12:15 39.90% More
    1km 7:37 12:15 41.32% More
    Mile 12:19 12:19 42.71% More
    5k 39:54 12:51 45.70% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:00 10:00 52.62
    5km 39:25 12:41 46.27
    5M 1:10:07 14:01 42.10
    10km 1:31:13 14:41 40.29
    10M 2:42:15 16:14 37.50
    Half 3:44:59 17:10 35.87
    20M 6:15:28 18:46 33.13
    Mara 8:40:37 19:52 31.31

Bespoke Fields

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