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

Run > Medium Long Run
  • 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

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 !!

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.
0.72 10:00 10:00 13:59 112 70-127 1566 151 94-170 201 3-268 4/4
1.46 20:00 10:00 13:28 125 113-133 1684 156 126-170 200 57-273 4/5
2.21 30:00 10:00 13:19 128 118-136 1704 159 126-168 206 58-239 4/1
2.86 40:00 10:00 +59 15:19 130 105-136 1991 157 120-168 212 60-252 14/1
3.61 50:00 10:00 13:24 133 126-141 1782 156 118-166 212 60-253 16/13
4.35 1:00:00 10:00 13:24 132 123-139 1769 155 110-168 199 66-236 7/14
5.09 1:10:00 10:00 +4 13:36 132 118-141 1795 156 120-166 204 62-252 11/14
5.83 1:20:00 10:00 13:34 130 122-137 1764 157 124-168 196 42-255 4/14
6.51 1:30:00 10:00 +39 14:41 128 113-138 1879 154 110-168 194 60-233 3/5
7.24 1:40:00 10:00 13:43 133 123-140 1825 155 112-168 202 58-253 5/0
7.97 1:50:00 10:00 13:44 135 125-141 1853 158 108-166 201 56-266 7/9
8.35 1:56:02 6:02 15:42 133 121-143 2088 143 92-166 175 40-231 3/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 143 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 3.5% 14:45
    11 2.2% 14:34

  • Cadence Distribution

    155 avge / 170 max Stride Length: 76cm

  • Run/Walk Breakdown

     
    % 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 -

  • Power Distribution

    201W (273 max)

  • 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

Photos



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