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Thu 25th May 2023 at 4:11pm by GimmeMincepies

Run > Medium Long Run
  • breezy
  • warm
  • Time
    1:29:44
  • Miles
    6.97
  • Min/mi
    12:52
  • Pacing
    49.3%
  • WAVA
    46.03
  • Stride(cm)
    79
  • Cals
    784
  • Watts
    229
  • Cadence
    157
  • BPM
    130
  • %MHR
    77.7
  • B/mi
    1670
  • Asc(m)
    316
  • Hillscore
    11
  • Surface
    Mixed

Notes & Comments

Garmin long run

5 mins WU
70 mins 6:31/7:09/km
5 mins CD

Considering the hilliness, windiness, hotness, soft sandiness and roughness of the trail section, I guess I should be satisfied with that, but I had hoped to get past 7 miles today.

No matter, the scenery made up for it as did seeing the seals again. I went further along the SWCP than I have previously to another headland. It was worth the tough terrain.
Last run on the SWCP for a while.
Split Summary
===
1) 0.47mi - 5:00(10:43/mi) 121/132bpm [1296b/mi] 45cal 247/299W
2) 0.62mi - 7:46(12:29/mi) 129/139bpm [1611b/mi] 69cal 226/326W
3) 0.62mi - 7:48(12:33/mi) 133/141bpm [1670b/mi] 74cal 232/311W
4) 0.62mi - 8:38(13:54/mi) 132/145bpm [1835b/mi] 78cal 244/418W
5) 0.62mi - 8:07(13:04/mi) 130/144bpm [1699b/mi] 71cal 212/355W
6) 0.62mi - 7:28(12:01/mi) 131/148bpm [1573b/mi] 69cal 234/334W
7) 0.02mi - 13(11:22/mi) 140/140bpm [1592b/mi] 2cal 233/235W
8) 0.62mi - 7:04(11:22/mi) 141/149bpm [1603b/mi] 72cal 256/375W
9) 0.62mi - 7:02(11:20/mi) 132/141bpm [1495b/mi] 63cal 213/324W
10) 0.62mi - 7:14(11:38/mi) 131/143bpm [1524b/mi] 66cal 223/290W
11) 0.54mi - 8:40(15:58/mi) 125/139bpm [1995b/mi] 60cal 160/267W
12) 0.32mi - 5:00(15:33/mi) 123/139bpm [1913b/mi] 35cal 191/321W
13) 0.62mi - 9:15(14:54/mi) 127/139bpm [1892b/mi] 76cal 190/315W
14) 0.02mi - 29(20:45/mi) 131/135bpm [2719b/mi] 4cal 145/257W
5:00 7:46 7:48 8:38 8:07 7:28 13 7:04 7:02 7:14 8:40 5:00 9:15 29
Dvorak
That's well achieved, don't be hard on yourself.
Velociraptor
Well done 😀 I reckon you can call that 7 miles.
Fenland Flier
What they ^^^ both said. You're going to smash some targets when you get home.
Rosehip
Hills and soft sand definitely count extra :)
Corrah
I’d most certainly round up. Great stuff xx
tipsku
well done, that's a great long run! Stunning scenery, too. Looks like 7 miles to me - the GPS is never 100% accurate

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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.
0.47 5:00 5:00 10:42 121 78-132 1294 169 0-174 247 0-299 3/27
1.09 12:45 7:45 12:29 129 117-139 1611 160 0-248 226 0-326 13/35
1.71 20:32 7:47 12:34 133 115-141 1671 154 0-236 232 76-311 23/15
2.33 32:38 12:06 +3 19:30 132 98-145 2574 139 0-238 245 0-418 50/6
2.95 42:49 10:11 +2 16:25 130 103-144 2134 140 0-178 213 0-355 21/19
3.57 51:04 8:15 +1 13:18 131 110-148 1742 159 0-234 235 0-334 18/15
3.59 51:16 12 11:29 140 139-140 1607 167 162-170 233 227-235 0/1
4.21 58:20 7:03 11:23 141 123-149 1605 163 0-178 256 0-375 19/22
4.83 1:05:21 7:02 11:19 132 121-141 1494 159 0-176 213 0-324 7/48
5.45 1:15:52 10:31 +1 16:57 131 107-143 2220 163 0-176 223 0-290 8/25
5.99 1:24:32 8:40 15:58 125 109-139 1996 127 0-244 160 0-267 20/11
6.31 1:29:31 4:59 15:32 123 111-139 1910 137 0-174 191 57-321 21/3
6.93 1:38:47 9:16 14:55 127 112-139 1894 135 0-180 190 0-315 33/9
6.96 1:39:15 28 +1 20:57 131 124-135 2745 103 0-174 145 0-257 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    130 avge / 149 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    45 3.5% 15:33
    35 4.0% 14:48
    20 6.2% 21:50
    10 5.5% 14:09

  • Cadence Distribution

    157 avge / 248 max Stride Length: 79cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 68.5 170 6 1:05:44 12:19
    Walk 22.8 113 1 24:22 24:00
    Still 1.6 - - 1:43 -
    Pause 7.1 - - 7:33 -

  • Power Distribution

    229W (418 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 35 9:21 37.77% More
    200m 1:14 9:58 39.10% More
    400m 2:36 10:27 39.81% More
    800m 5:16 10:35 44.17% More
    1km 6:36 10:38 45.73% More
    Mile 11:03 11:03 46.22% More
    5k 40:46 13:07 43.77% More
    5 miles 1:10:29 14:06 41.40% More
    10k 1:28:15 14:12 41.44% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:00 10:00 51.07
    5km 36:01 11:36 49.54
    5M 1:01:39 12:20 47.33
    10km 1:18:49 12:41 46.40
    10M 2:14:55 13:30 44.77
    Half 3:03:03 13:58 43.15
    20M 4:55:14 14:46 42.22
    Mara 6:40:34 15:17 41.30

Photos


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Three Things You Saw Today

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