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Sun 18th Feb 2024 at 11:31am by GimmeMedals

Run > Long Run

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0 👍

Time
1:12:05
Miles
4.63
Min/mi
15:34
Pacing
21.6%
WAVA
37.83
Stride(cm)
70
Cals
540
Watts
194
Cadence
147
BPM
124
%MHR
74.6
B/mi
1938
Asc(m)
28
Surface
Road

Notes & Comments

Garmin coach:
5 mins WU
30 mins 7:07 - 7:45 min/km
30 mins 7:07 - 7:45 min/km optional
5 min CD

I really found running hard work so I put the pace of the plan to one side and splashed through puddles instead and walked when I felt like it. I stopped to take photos and videos. The sun came out and I had fun and was smiling for most of the outing 😁

Split Summary
===
1) 0.28mi - 5:00(18:08/mi) 89/95bpm [1614b/mi] 27cal 130/318W
2) 0.62mi - 7:24(11:54/mi) 136/144bpm [1618b/mi] 72cal 245/314W
3) 0.62mi - 9:53(15:54/mi) 130/148bpm [2068b/mi] 79cal 163/303W
4) 0.62mi - 10:28(16:50/mi) 132/151bpm [2223b/mi] 84cal 156/308W
5) 0.16mi - 2:16(13:54/mi) 126/136bpm [1751b/mi] 17cal 182/241W
6) 0.62mi - 11:39(18:45/mi) 118/142bpm [2212b/mi] 70cal 137/301W
7) 0.62mi - 9:18(14:58/mi) 119/142bpm [1780b/mi] 68cal 178/358W
8) 0.62mi - 8:34(13:48/mi) 133/149bpm [1835b/mi] 72cal 218/306W
9) 0.03mi - 29(18:34/mi) 133/142bpm [2469b/mi] 3cal 136/148W
10) 0.35mi - 5:00(14:26/mi) 132/145bpm [1905b/mi] 39cal 198/288W
11) 0.09mi - 2:05(22:41/mi) 109/123bpm [2473b/mi] 9cal 100/149W

5:00 7:24 9:53 10:28 2:16 11:39 9:18 8:34 29 5:00 2:05

	Ness Well done, GM. 👏
	GimmeMedals Thanks Ness x
	.B. Best way to do it
	GimmeMedals
	Dvorak Stretching out again. And having fun
	GimmeMedals It ended up so completely different to what it started as.
	Alice the Camel Nice one!
	Velociraptor Well done Nicely adapted to what your legs had to offer today.
	Fenland Flier You had fun and was smiling, excellent 😁😁

Map

0mi in 0

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.
0.28	4:59	4:59	18:03	89 76-95	1607	119 114-170	130 94-318	6/2
0.90	12:23	7:24	11:55	136 90-144	1620	167 0-172	245 0-318	8/6
1.52	28:23	16:00 +2	25:46	130 99-148	3349	120 0-180	164 0-303	10/19
2.14	38:50	10:27	16:51	132 106-151	2224	123 0-176	157 0-308	10/12
2.30	41:04	2:15	13:52	126 111-136	1748	149 118-172	182 110-241	1/2
2.92	52:43	11:39	18:45	118 93-142	2213	108 0-176	137 0-301	13/11
3.54	1:02:01	9:17	14:57	119 90-142	1780	137 0-238	178 0-358	13/12
4.16	1:10:34	8:34	13:48	133 116-149	1835	148 0-176	218 0-306	16/13
4.19	1:11:03	29	18:34	133 122-142	2468	119 118-122	137 131-149	0/0
4.53	1:16:02	4:59	14:24	132 113-145	1900	144 114-176	198 118-288	8/4
4.63	1:18:08	2:06 +1	22:52	109 101-123	2492	103 0-124	100 0-149	1/3

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
124 avge / 151 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands
Cadence Distribution
147 avge / 238 max Stride Length: 70cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	47.8	170	3.1	36:16	12:21
Walk	43.4	116	1.5	34:50	22:47
Still	6.3	-	-	5:03	-
Pause	2.6	-	-	2:03	-

Power Distribution
194W (358 max)

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	39	10:29	34.00%	More
200m	1:21	10:50	36.28%	More
400m	2:50	11:22	36.94%	More
800m	5:51	11:46	40.33%	More
1km	7:22	11:52	41.56%	More
Mile	12:43	12:43	40.62%	More
5k	49:21	15:53	36.59%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:46	12:46	40.48
5km	45:56	14:47	39.31
5M	1:18:37	15:43	37.57
10km	1:40:30	16:10	36.84
10M	2:52:03	17:12	35.55
Half	3:53:26	17:49	34.27
20M	6:16:30	18:50	33.56
Mara	8:30:49	19:30	32.84

Photos

Bespoke Fields

Amend your bespoke fields

Fetch Miles

14:18

Past the fishing pond

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