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Sun 5th Nov 2023 at 3:39pm by JCB

Run > Long Run
  • breezy
  • warm
  • Time
    3:19:58
  • Miles
    17.41
  • Min/mi
    11:29
  • Pacing
    89.8%
  • WAVA
    43.81
  • Stride(cm)
    84
  • Cals
    1777
  • Cadence
    167
  • BPM
    126
  • %MHR
    74.2
  • B/mi
    1448
  • Asc(m)
    254
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

Plan: 28 km or 3 hours 30, whichever is sooner.

Personal plan: warmup, then 5:30/km for at least 10km, hopefully for 10 miles, to get better scores for UTMOST.

Actuality: I could tell after 1 km of warmup that the speed section was out of the question. It was quite warm (22 at the start, around 18 by the end). Even after 5 km of warmup I knew it wasn't going to happen. I had programmed the garmin to do that workout but don't know how to stop the workout portion and keep the activity going. At least I had used the lap button to stop each section of the workout, so I used that so there was a short speed section (the buzzing was annoying; I did not even try to go the correct speed), and then a long cool down section.

Nutrition: health labs chocolate balls. Nice and crunchy and didn't get crushed or melt.

Hydration pack was used for water.

Split Summary
===
1) 1km - 6:47(6:47/km) 112/121bpm [759b/km] 62cal 8.85/10.58kmph
2) 1km - 6:34(6:34/km) 121/128bpm [795b/km] 65cal 9.13/9.27kmph
3) 1km - 6:29(6:29/km) 122/129bpm [792b/km] 64cal 9.24/10.04kmph
4) 1km - 6:37(6:37/km) 123/131bpm [814b/km] 65cal 9.07/9.37kmph
5) 1km - 6:47(6:47/km) 123/131bpm [835b/km] 64cal 8.84/9.57kmph
6) 1km - 6:50(6:50/km) 128/139bpm [874b/km] 68cal 8.78/9.24kmph
7) 1km - 6:41(6:41/km) 128/140bpm [854b/km] 64cal 8.99/10.61kmph
8) 0.24km - 1:38(6:50/km) 129/131bpm [882b/km] 15cal 8.77/8.73kmph
9) 0.24km - 1:36(6:46/km) 132/135bpm [894b/km] 16cal 8.86/8.9kmph
10) 1km - 6:38(6:38/km) 130/146bpm [862b/km] 66cal 9.05/9.24kmph
11) 1km - 6:52(6:52/km) 129/138bpm [885b/km] 65cal 8.74/9.64kmph
12) 1km - 7:01(7:01/km) 128/137bpm [898b/km] 64cal 8.55/9.27kmph
13) 1km - 6:53(6:53/km) 124/136bpm [854b/km] 56cal 8.71/9.37kmph
14) 1km - 7:02(7:02/km) 128/135bpm [900b/km] 64cal 8.53/9.17kmph
15) 1km - 7:29(7:29/km) 124/131bpm [927b/km] 63cal 8.02/8.9kmph
16) 1km - 7:27(7:27/km) 122/128bpm [908b/km] 62cal 8.06/8.6kmph
17) 1km - 7:25(7:25/km) 126/129bpm [933b/km] 64cal 8.1/10.04kmph
18) 1km - 7:15(7:15/km) 124/135bpm [899b/km] 61cal 8.28/8.73kmph
19) 1km - 7:10(7:10/km) 130/141bpm [932b/km] 66cal 8.37/8.7kmph
20) 1km - 7:03(7:03/km) 126/130bpm [889b/km] 60cal 8.5/8.9kmph
21) 1km - 7:31(7:31/km) 128/131bpm [963b/km] 64cal 7.98/8.4kmph
22) 1km - 7:18(7:18/km) 127/132bpm [926b/km] 62cal 8.23/8.83kmph
23) 1km - 7:41(7:41/km) 123/140bpm [944b/km] 63cal 7.82/8.7kmph
24) 1km - 8:19(8:19/km) 124/132bpm [1032b/km] 61cal 7.21/9.81kmph
25) 1km - 7:18(7:18/km) 127/132bpm [926b/km] 62cal 8.23/8.83kmph
26) 1km - 7:26(7:26/km) 125/131bpm [929b/km] 62cal 8.07/9.04kmph
27) 1km - 7:35(7:35/km) 128/134bpm [970b/km] 63cal 7.92/8.8kmph
28) 1km - 7:23(7:23/km) 130/136bpm [961b/km] 65cal 8.12/8.53kmph
29) 1km - 7:17(7:17/km) 132/137bpm [962b/km] 65cal 8.23/8.67kmph
30) 0.55km - 3:57(7:10/km) 133/136bpm [953b/km] 36cal 8.38/8.53kmph
6:47 6:34 6:29 6:37 6:47 6:50 6:41 1:38 1:36 6:38 6:52 7:01 6:53 7:02 7:29 7:27 7:25 7:15 7:10 7:03 7:31 7:18 7:41 8:19 7:18 7:26 7:35 7:23 7:17 3:57
Bowman 🇸🇪
Nice mileage! Intricate run route :)
Ness
Awesome 👍
JCB
Thanks Bowman! The route was to cover many WSW squares. Almost all of the ones that I can cover. 🙂
JCB
Thanks Ness! 🙂
Bowman 🇸🇪
I thought is was a game plan there somewhere :)
JCB
🤣 good guess! I guess I could have incorporated rundle and fetchpoint. 🤔

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.62 6:46 6:46 10:54 110 81-120 1199 164 0-170 8/12
1.24 13:20 6:34 10:34 121 112-128 1279 166 158-172 4/12
1.86 19:49 6:29 10:27 122 115-129 1274 169 166-172 7/15
2.48 26:25 6:36 10:39 123 116-131 1309 169 164-174 7/10
3.10 33:12 6:47 10:56 124 118-131 1355 169 166-172 7/17
3.72 40:01 6:49 10:59 128 120-139 1407 167 164-172 18/12
4.34 46:41 6:40 10:44 128 120-140 1375 170 166-174 17/20
4.49 48:18 1:37 10:59 128 125-131 1405 170 168-172 8/4
4.64 49:53 1:35 10:54 132 127-135 1440 170 168-172 10/11
5.26 56:30 6:37 10:41 129 122-144 1377 171 168-174 36/27
5.88 1:03:21 6:51 11:03 130 123-138 1436 170 162-176 16/16
6.50 1:10:22 7:01 11:17 128 121-137 1445 169 164-176 41/28
7.12 1:17:15 6:53 11:05 124 118-136 1375 169 164-174 23/34
7.74 1:24:16 7:01 11:19 128 118-135 1449 169 162-172 26/39
8.36 1:31:44 7:28 12:02 124 117-131 1493 166 160-174 9/13
8.98 1:39:10 7:26 11:59 122 117-128 1461 167 162-170 7/5
9.60 1:46:34 7:24 11:55 126 119-129 1502 167 158-174 14/4
10.22 1:53:48 7:14 11:40 125 118-135 1459 168 164-172 10/8
10.84 2:00:58 7:09 11:32 130 120-141 1500 169 166-174 14/6
11.46 2:08:00 7:03 11:21 126 124-129 1431 169 166-174 5/5
12.08 2:15:31 7:31 12:06 128 124-131 1549 164 158-170 3/5
12.70 2:22:48 7:17 11:44 126 121-132 1479 166 160-170 36/38
13.32 2:30:28 7:40 12:21 125 116-140 1544 155 0-174 14/20
13.94 2:38:48 8:19 13:24 124 117-132 1661 139 0-172 17/12
14.57 2:46:05 7:17 11:44 127 121-132 1490 167 162-172 27/27
15.19 2:53:31 7:26 11:58 125 120-131 1496 167 162-172 8/16
15.81 3:01:05 7:35 12:12 128 122-134 1561 162 104-172 50/46
16.43 3:08:28 7:23 11:54 130 125-136 1546 169 164-172 24/24
17.05 3:15:45 7:16 11:44 132 127-137 1548 170 166-174 62/68
17.39 3:19:42 3:57 +1 11:33 132 130-136 1525 170 168-172 16/17

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    126 avge / 144 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 3.5% 10:39
    13 1.7% 11:23
    12 1.7% 10:58
    12 1.9% 11:09
    12 11.3% 25:16
    10 1.2% 12:03

  • Cadence Distribution

    167 avge / 176 max Stride Length: 84cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.1 168 17.2 3:16:04 11:23
    Walk 1.8 107 0.2 3:40 18:45
    Still 0.1 - - 13 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 33 8:51 33.49% More
    200m 1:09 9:17 34.37% More
    400m 2:27 9:52 33.87% More
    800m 5:06 10:16 38.33% More
    1km 6:24 10:18 40.18% More
    Mile 10:24 10:24 42.51% More
    5k 33:05 10:39 44.50% More
    5 miles 53:34 10:43 44.80% More
    10k 1:07:05 10:48 44.67% More
    10 miles 1:51:10 11:07 44.25% More
    Half 2:27:28 11:15 44.38% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:41 6:41 66.17
    5km 25:45 8:17 57.18
    5M 45:21 9:04 52.92
    10km 58:43 9:27 51.03
    10M 1:43:25 10:21 47.56
    Half 2:22:34 10:53 45.53
    20M 3:55:50 11:48 43.04
    Mara 5:25:09 12:25 41.73

Photos



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