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Wed 26th Apr 2023 at 11:31am by Rosehip

Run > Medium Long Run

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Time
1:54:20
Miles
8.35
Min/mi
13:42
Pacing
85%
WAVA
42.81
Stride(cm)
76
Cals
873
Watts
201
Cadence
155
BPM
129
%MHR
72.6
B/mi
1769
Asc(m)
76
Hillscore
2
Surface
Road

Notes & Comments

11 comments

Not the long run it should have been, but better than nothing

Random run-walk ratios, not quite keeping hr under control but ok.

Garmin says 3.5 aerobic base. Improved endurance.
Apparently I used half my stamina tank.

Split Summary
===
1) 1mi - 13:54(13:54/mi) 116/132bpm [1613b/mi] 103cal 197/273W
2) 1mi - 13:21(13:21/mi) 126/133bpm [1681b/mi] 102cal 198/239W
3) 1mi - 13:50(13:50/mi) 131/138bpm [1812b/mi] 109cal 204/253W
4) 1mi - 13:15(13:15/mi) 133/141bpm [1762b/mi] 107cal 206/252W
5) 1mi - 13:21(13:21/mi) 132/141bpm [1762b/mi] 104cal 199/252W
6) 1mi - 13:35(13:35/mi) 130/138bpm [1767b/mi] 101cal 192/255W
7) 1mi - 13:51(13:51/mi) 130/140bpm [1800b/mi] 103cal 194/253W
8) 1mi - 13:40(13:40/mi) 135/141bpm [1844b/mi] 106cal 202/266W
9) 0.35mi - 5:33(15:54/mi) 133/143bpm [2114b/mi] 38cal 164/231W

13:54 13:21 13:50 13:15 13:21 13:35 13:51 13:40 5:33

	GimmeMedals That's neat pacing 👏
	Ness Nicely done
	Mandymoo Consistent
	northernslowcoach very nicely done
	Rosehip Thank you
	tipsku Very controlled, your pacing is spot on. Almost 2 hours is a long run in my book, well done! Foggy day, it seems
	RRR-CAZ 🇬🇧 Hope they are not the family baths 😂
	mulbs Good legs today missus!
	Rosehip The baths made me smile, must be sweat on camera
	Rosehip Thank you:)
	RRR-CAZ 🇬🇧 Handy for recovery ice baths !!

Pace

28%

25%

39%

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.
0.25	3:42	3:42	14:50	99 70-122	1468	144 94-168	189 3-259	2/2
0.50	7:03	3:20	13:21	119 108-127	1588	157 124-170	208 142-260	1/0
0.75	10:33	3:31	14:03	122 114-127	1714	152 124-168	203 151-268	1/1
1.00	13:53	3:20	13:18	124 114-132	1650	156 126-170	207 158-273	2/1
1.25	17:09	3:16	13:05	126 113-131	1649	161 126-168	202 57-224	1/2
1.50	20:32	3:23	13:32	125 116-133	1692	156 128-168	198 57-239	0/2
1.75	23:55	3:23	13:32	127 118-132	1718	157 126-168	201 144-228	2/0
2.00	27:14	3:19	13:14	126 119-132	1668	160 128-168	200 58-225	0/1
2.25	30:33	3:19	13:18	132 125-136	1756	161 130-168	213 167-229	2/0
2.50	34:04	3:31	14:02	131 123-135	1839	155 120-166	201 60-246	5/0
2.75	38:25	4:21 +59	17:24	127 105-136	2210	160 128-168	221 64-252	5/0
3.00	42:02	3:37	14:30	134 126-138	1942	150 126-164	207 60-253	9/0
3.25	45:18	3:16	13:04	132 128-139	1725	158 124-166	219 66-252	4/6
3.50	48:39	3:20	13:21	135 132-141	1801	155 118-166	211 132-252	6/4
3.75	52:02	3:23	13:32	132 124-135	1786	154 114-166	203 66-236	2/3
4.00	55:17	3:16	13:03	133 123-139	1735	158 110-166	203 139-220	2/4
4.25	58:33	3:16	13:02	133 127-138	1734	157 124-168	198 126-220	0/6
4.50	1:02:13	3:40 +4	14:39	134 125-141	1964	153 120-166	207 136-252	7/3
4.75	1:05:33	3:21	13:22	129 118-134	1725	154 122-166	193 62-234	3/4
5.00	1:08:43	3:10	12:39	132 130-136	1670	164 162-166	212 204-220	0/9
5.25	1:12:15	3:32	14:06	130 123-138	1834	151 120-166	189 132-239	3/1
5.50	1:15:31	3:17	13:07	130 125-133	1705	159 126-166	199 145-220	0/7
5.75	1:18:51	3:20	13:20	132 128-137	1761	158 124-168	196 42-226	1/5
6.00	1:22:18	3:27	13:48	130 122-138	1793	156 128-168	201 61-255	0/3
6.25	1:25:44	3:26	13:42	129 122-135	1768	154 126-166	196 141-220	1/1
6.50	1:29:52	4:08 +39	16:34	126 113-133	2086	152 110-166	192 60-233	1/1
6.75	1:33:18	3:26	13:42	131 123-138	1795	155 122-166	205 149-232	3/0
7.00	1:36:48	3:30	14:01	135 127-140	1891	153 112-166	194 58-253	2/0
7.25	1:40:11	3:23	13:31	134 125-138	1811	155 122-168	207 156-242	0/1
7.50	1:43:49	3:38	14:32	134 127-139	1947	149 108-166	196 56-266	5/0
7.75	1:47:11	3:22	13:29	134 125-137	1806	162 128-166	199 154-216	2/4
8.00	1:50:28	3:17	13:08	137 134-141	1800	163 162-166	208 190-235	1/4
8.25	1:54:32	4:04	16:18	132 121-141	2151	140 92-164	170 40-231	2/1
8.35	1:56:02	1:30	15:03	135 123-143	2031	142 120-166	178 46-229	0/2

Heart

129/143max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 76m, Range 31m, Flat prediction 1:53:50

Elevation Graph

Biggest Climbs (m)	Min/mi
11 3.5%	14:45
11 2.2%	14:34
See your biggest climbs

Power

201W (273 max)

Power Graph

Power Bands

Cadence

155 (170 max) Stride Length: 76cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	73.7	164	6.6	1:25:05	13:13
Walk	24.8	127	1.8	29:11	16:21
Still	0.1	-	-	4	-
Pause	1.4	-	-	1:42	-

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	42	11:11	31.88%	More
200m	1:25	11:27	34.33%	More
400m	3:04	12:21	34.02%	More
800m	6:23	12:50	36.95%	More
1km	8:07	13:04	37.68%	More
Mile	13:06	13:06	39.19%	More
5k	41:42	13:25	42.66%	More
5 miles	1:08:17	13:39	42.16%	More
10k	1:24:57	13:40	42.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:46	8:46	58.59
5km	34:33	11:07	51.48
5M	1:01:28	12:18	46.83
10km	1:19:57	12:52	44.82
10M	2:22:13	14:13	41.68
Half	3:17:12	15:03	39.85
20M	5:29:06	16:27	36.79
Mara	7:36:20	17:25	34.76

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