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Wed 14th Aug 2024 at 12:02pm by Mark J 🇳🇿

Run > Easy
  • Time
    58:13
  • Miles
    7.46
  • Min/mi
    7:48
  • Pacing
    84.7%
  • WAVA
    65.66
  • Stride(cm)
    121
  • Cals
    671
  • Watts
    251
  • Cadence
    170
  • BPM
    132
  • %MHR
    76.3
  • B/mi
    1030
  • Asc(m)
    81
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

12k Zone 2 Easy Run

Nice easy one today. Felt strong HR and respiratory wise so just went by feel and it seemed pretty good. I set up a data screen to start monitoring power on my runs, too. I'll just observe for now to see how it sits and feels vs. my usual HR based running before opting to stick or change my approach to training.

Aches and pains: Right Piriformis 3. Lower left leg/ankle 2/3. Left knee 1.

Shoes: Brooks Glycerin 20

1) 1km - 5:27(5:27/km) 109/130bpm [594b/km] 48cal 228/W 11.02/12.37kmph
2) 10km - 47:38(4:46/km) 133/145bpm [634b/km] 557cal 252/W 12.6/14.28kmph
3) 1km - 5:08(5:08/km) 142/146bpm [728b/km] 66cal 259/W 11.7/12.95kmph
5:27 47:38 5:08
Bowman 🇸🇪
Nice one. Do you have your real MHR set here on fetch?
Mark J 🇳🇿
I do, yes. Just double checked, thanks for the reminder and had to adjust a smidge for recent changes.
Bowman 🇸🇪
Yes ok, i just wondered, cus some people doesn't care or doesn't know, and or has a calculated one.
And i like to look at %MHR for the run, it sets the effort in a nice perspective.
I for instance set 72% or below for me, for easy.
And also the difference between a few % is a bigger difference than one might think. A whole run with a difference of a few beats HR can be a big difference.
But well, i also know not everyone bothers :D
Cheers!
riggys99
Well done. Be interesting to see what approach you take but I have read power readings aren’t as accurate for runners as they are for cyclist but that may have changed with changes in technology
Bowman 🇸🇪
I think the number it self isn't comparable with real watts as in cykling, but the fluctuations in the numbers is good, therefore you can use it, but its not transferable between different manufacturers coros, polar or garmin, since they calculate it differently and there is no standard, but in cykling the force you put on the pedals is the same no matter what manufacturer and so on, sorry for my pigeon english :)
Mark J 🇳🇿
Yes, not sure yet myself. I'm just going to monitor and compare it for a bit but I suspect for the vast majority of my training currently (mainly for speed improvements in search of ever decreasing PB's) will be on the flat. It is my understanding at the moment that HR is is more than accurate enough for that and that power really comes in to play when doing hills and trails etc. Time will tell I guess.
riggys99
That’s a good explanation Bowman. If the figure is constant for a a given effort then you can work with it as your then comparing consistent figures. Good luck with it and the half training Mark.
Bowman 🇸🇪
Great, yes, interesting anyhow, keep telling us how it goes mark :)
tipsku
well done, pretty low HR for the pace. Your fitness is improving nicely
Mark J 🇳🇿
Yes, I was surprised too but it felt good, so I just went with it. But my mileage this year is up again on last year's so maybe to be expected?

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.
0.25 2:09 2:09 8:40 94 51-110 815 163 160-166 210 125-265 45/11
0.50 4:16 2:07 8:30 115 110-120 977 163 160-164 231 217-247 1/2
0.75 6:33 2:17 9:10 127 119-130 1164 164 160-166 261 203-390 15/0
0.99 8:42 2:09 8:39 129 121-132 1116 166 164-168 256 244-271 9/0
1.24 10:45 2:03 8:16 131 129-132 1083 167 164-170 251 201-290 10/0
1.49 12:43 1:58 7:55 133 125-136 1053 168 166-170 258 214-304 10/1
1.74 15:08 2:25 +38 9:41 116 97-125 1124 170 134-172 225 46-276 1/18
1.99 16:59 1:52 7:30 123 117-129 922 170 168-172 249 224-268 0/14
2.24 18:50 1:51 7:26 127 126-129 943 170 168-172 241 227-260 3/9
2.49 20:42 1:51 7:28 130 128-132 971 172 170-174 241 212-268 0/9
2.73 22:35 1:53 7:35 130 129-132 986 171 170-172 244 228-260 0/9
2.98 24:31 1:56 7:48 131 129-133 1023 171 168-174 245 230-255 1/7
3.23 26:29 1:58 7:53 131 125-135 1033 171 168-174 245 238-256 0/1
3.48 28:26 1:58 7:54 133 132-133 1050 170 170-172 245 231-255 1/2
3.73 30:22 1:55 7:44 135 133-138 1045 171 170-176 247 202-265 1/3
3.98 32:42 2:20 +30 9:24 130 121-139 1222 173 116-176 259 19-350 3/4
4.23 34:35 1:53 7:36 134 132-136 1019 172 170-174 254 245-265 0/1
4.47 36:27 1:51 7:28 137 135-138 1024 171 170-172 259 251-267 1/2
4.72 38:21 1:54 7:39 137 136-139 1047 170 170-172 254 246-267 3/2
4.97 40:13 1:52 7:31 137 136-139 1030 171 170-172 257 245-267 2/2
5.22 42:05 1:52 7:32 138 138-140 1040 171 168-174 255 246-280 1/1
5.47 43:59 1:54 7:39 136 130-139 1040 172 170-176 254 246-264 2/2
5.72 45:51 1:51 7:28 139 138-140 1039 173 172-174 258 251-271 4/4
5.97 47:40 1:49 7:20 141 139-142 1034 174 170-176 268 258-290 3/1
6.21 49:29 1:49 7:19 142 142-143 1038 175 174-176 267 250-293 2/1
6.46 51:21 1:52 7:32 143 142-144 1076 173 172-174 263 250-283 4/2
6.71 53:14 1:53 7:33 142 142-144 1072 174 172-176 264 249-277 4/0
6.96 55:13 1:59 7:59 141 135-145 1126 171 166-176 251 228-277 4/1
7.21 57:09 1:56 7:45 141 139-143 1093 171 168-174 259 239-278 4/0
7.46 59:19 2:10 8:45 144 141-146 1260 166 118-172 266 198-320 13/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 146 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    45 3.2% 8:39
    16 2.4% 8:21
    11 1.2% 7:44

  • Cadence Distribution

    170 avge / 176 max Stride Length: 121cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 170 7.4 59:09 7:57
    Walk 0.2 126 0 8 12:16
    Still 0.1 - - 2 -

  • Power Distribution

    251W (390 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:46 7:08 48.71% More
    800m 3:38 7:19 56.53% More
    1km 4:33 7:20 59.37% More
    Mile 7:24 7:24 63.29% More
    5k 23:21 7:31 66.23% More
    5 miles 38:16 7:39 66.04% More
    10k 48:25 7:47 65.22% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:55 6:55 67.65
    5km 23:00 7:24 67.26
    5M 38:06 7:37 66.32
    10km 47:58 7:43 65.83
    10M 1:19:25 7:57 65.36
    Half 1:45:45 8:04 64.82
    20M 2:45:35 8:17 64.83
    Mara 3:40:28 8:25 65.15

Photos



Bespoke Fields

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Aches and pains

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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