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Sat 13th May 2023 at 9:19am by GimmeMincepies

Run > Strides
  • Time
    48:02
  • Miles
    3.41
  • Min/mi
    14:05
  • Pacing
    66.3%
  • WAVA
    40.90
  • Stride(cm)
    77
  • Cals
    392
  • Watts
    210
  • Cadence
    147
  • BPM
    125
  • %MHR
    74.8
  • B/mi
    1759
  • Asc(m)
    71
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Garmin coach said:
15 min WU
Speed repeats 5 x 1 min 5:20-5:32/km with 1 min recs
4 x 1 min 4:52-5:04/km with 1 min recs
15 min CD

I thought it sounded too fast for me but jog/walked down to the canal to give it a try.

Execution score of 20% -

I ran too fast on 4/5 and 4/4
😆

Split Summary
===
1) 0.62mi - 8:32(13:44/mi) 107/139bpm [1469b/mi] 65cal 178/302W
2) 0.51mi - 6:28(12:42/mi) 118/131bpm [1499b/mi] 57cal 209/282W
3) 0.12mi - 1:00(8:00/mi) 133/147bpm [1065b/mi] 11cal 300/356W
4) 0.06mi - 1:00(15:43/mi) 135/150bpm [2122b/mi] 9cal 140/301W
5) 0.11mi - 1:00(9:03/mi) 134/150bpm [1212b/mi] 11cal 319/405W
6) 0.05mi - 1:00(21:15/mi) 139/151bpm [2953b/mi] 10cal 101/318W
7) 0.12mi - 1:00(8:15/mi) 133/149bpm [1096b/mi] 9cal 313/381W
8) 0.06mi - 1:00(16:06/mi) 141/151bpm [2269b/mi] 9cal 183/324W
9) 0.12mi - 1:00(8:17/mi) 133/147bpm [1102b/mi] 11cal 321/345W
10) 0.06mi - 1:00(16:13/mi) 140/150bpm [2271b/mi] 9cal 185/325W
11) 0.12mi - 1:00(8:11/mi) 133/148bpm [1088b/mi] 11cal 286/320W
12) 0.06mi - 1:00(17:28/mi) 139/150bpm [2427b/mi] 9cal 141/320W
13) 0.13mi - 1:00(7:37/mi) 141/156bpm [1073b/mi] 12cal 309/346W
14) 0.06mi - 1:00(16:31/mi) 147/159bpm [2428b/mi] 9cal 167/339W
15) 0.14mi - 1:00(7:22/mi) 148/161bpm [1090b/mi] 12cal 318/353W
16) 0.06mi - 1:00(17:05/mi) 151/162bpm [2580b/mi] 10cal 114/348W
17) 0.13mi - 1:00(7:30/mi) 148/160bpm [1110b/mi] 11cal 369/392W
18) 0.05mi - 1:00(22:01/mi) 150/161bpm [3303b/mi] 11cal 113/373W
19) 0.13mi - 1:00(7:49/mi) 146/159bpm [1141b/mi] 11cal 326/349W
20) 0.05mi - 1:00(18:36/mi) 151/160bpm [2807b/mi] 10cal 152/324W
21) 0.62mi - 11:50(19:03/mi) 125/136bpm [2381b/mi] 79cal 150/267W
22) 0.02mi - 3:10(2:21:31/mi) 94/118bpm [13302b/mi] 6cal 4/90W
23) 0mi - 2(1:36:37/mi) 86/86bpm [8309b/mi]
8:32 6:28 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 11:50 3:10 2
Ness
Well done 👏
Alice Navidad
Very good. The fast bits are a great pace x
Raptors claws are coming to town
Excellent 😀
GimmeMincepies
Faster than I realised I could run.
Dvorak
Too fast - tsk ;-)
Festive Flier
You should have run those fast bits uphill to slow yourself down a bit.
Terrific running GM :-)
Corrah
Great stuff xx
GimmeMincepies
😁

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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.
0.62 8:31 8:31 13:43 107 68-139 1468 138 0-236 178 0-302 12/51
1.13 14:59 6:27 12:42 118 95-131 1499 152 0-176 209 0-282 5/2
1.25 15:58 59 7:56 133 114-147 1055 185 122-192 298 137-356 2/2
1.32 16:58 1:00 15:41 135 112-150 2117 121 0-184 142 0-303 1/0
1.43 17:57 1:00 9:03 134 112-150 1212 184 176-188 317 222-405 4/2
1.47 19:07 1:10 +1 24:56 139 116-151 3465 84 0-184 105 0-323 1/3
1.60 20:07 1:00 8:15 133 113-149 1096 174 0-190 307 0-381 1/1
1.66 21:07 1:00 16:06 141 117-151 2269 132 112-186 186 125-325 2/2
1.78 22:07 1:00 8:17 133 116-147 1102 182 120-186 318 134-345 0/0
1.84 23:07 1:00 16:13 140 126-150 2271 132 120-184 188 126-325 1/1
1.96 24:07 1:00 8:11 133 120-148 1088 182 174-186 285 223-320 0/2
2.02 25:07 1:00 17:28 139 120-150 2428 114 0-186 144 0-320 1/1
2.15 26:07 1:00 7:37 141 119-156 1073 190 180-196 308 211-346 1/2
2.21 27:07 1:00 16:31 147 128-159 2428 141 0-194 170 54-339 2/0
2.35 28:07 1:00 7:22 147 128-161 1083 193 184-198 317 281-353 0/2
2.41 29:07 1:00 17:05 151 135-162 2580 97 0-192 118 0-352 1/1
2.54 30:07 1:00 7:30 148 134-160 1110 190 180-194 368 296-392 1/1
2.58 31:07 1:00 22:02 150 134-161 3304 94 0-190 117 0-373 3/0
2.71 32:07 1:00 7:49 146 134-159 1141 188 176-194 324 228-349 1/3
2.77 33:07 1:00 18:36 151 136-160 2808 118 0-188 155 0-327 2/0
3.39 44:58 11:51 19:04 125 110-136 2383 109 0-218 150 0-267 52/14
3.41 48:08 3:10 2:22:00 94 78-118 13348 5 0-110 4 0-96 0/3
3.41 48:09 1 +1 1:07:03 86 86-86 5767 0 0-0 0 0-0 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    125 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    35 7.8% 21:56
    16 4.9% 19:19

  • Cadence Distribution

    147 avge / 236 max Stride Length: 77cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 46.9 177 2.3 22:31 9:52
    Walk 43.7 115 1.1 21:10 19:00
    Still 9.0 - - 4:22 -
    Pause 0.3 - - 10 -

  • Power Distribution

    210W (405 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 26 7:03 50.07% More
    200m 55 7:19 53.18% More
    400m 2:23 9:34 43.51% More
    800m 4:49 9:41 48.31% More
    1km 6:22 10:14 47.48% More
    Mile 10:29 10:29 48.72% More
    5k 38:23 12:21 46.48% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:01 12:01 42.50
    5km 43:14 13:55 41.27
    5M 1:14:01 14:48 39.42
    10km 1:34:37 15:14 38.65
    10M 2:41:58 16:12 37.29
    Half 3:39:45 16:46 35.94
    20M 5:54:27 17:43 35.17
    Mara 8:00:53 18:21 34.40

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