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Sun 14th Jul 2024 at 11:24am by Flatlander

Run > General
  • breezy
  • Time
    51:25
  • Miles
    4.50
  • Min/mi
    11:26
  • Pacing
    59.3%
  • WAVA
    49.78
  • Stride(cm)
    85
  • Cals
    423
  • Watts
    202
  • Cadence
    165
  • BPM
    141
  • %MHR
    78.6
  • B/mi
    1617
  • Asc(m)
    9
  • Surface
    Mixed

Notes & Comments

Apart from the tired quads, being very slow, and the wind, this was not a bad run.

1) 1mi - 11:03(11:03/mi) 128/139bpm [1414b/mi] 90cal 204/290W
2) 1mi - 11:22(11:22/mi) 146/168bpm [1660b/mi] 100cal 202/264W
3) 1mi - 11:18(11:18/mi) 144/148bpm [1628b/mi] 98cal 203/271W
4) 1mi - 11:42(11:42/mi) 146/150bpm [1709b/mi] 98cal 196/244W Getting tired, and against the wind.
5) 0.36mi - 4:30(12:36/mi) 146/150bpm [1840b/mi] 37cal 183/228W Garmin didn't get restarted after stopping to cross the Busway junction and lost 0.15 mile.
11:03 11:22 11:18 11:42 4:30
Fenland Flier
A little increase in mileage, nice. That's good to read.

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.
0.13 1:15 1:15 10:04 113 86-129 1137 161 82-166 223 40-290 1/2
0.25 2:52 1:37 +10 12:55 128 126-131 1653 159 154-164 201 129-226 1/2
0.38 5:59 3:07 +1:47 24:53 121 93-134 3010 162 156-166 211 198-281 2/3
0.50 7:25 1:26 11:25 128 118-133 1462 162 158-164 207 202-215 1/1
0.63 9:10 1:45 +17 14:03 129 126-134 1812 162 158-166 205 194-233 3/2
0.75 10:32 1:22 10:57 133 129-135 1457 164 160-166 201 188-209 1/3
0.88 11:53 1:21 10:46 137 134-139 1475 164 162-168 210 202-218 1/1
1.00 13:19 1:26 11:26 138 137-139 1577 165 156-168 211 197-220 1/2
1.13 14:50 1:31 12:08 138 137-139 1675 163 156-170 191 171-233 2/1
1.25 16:10 1:21 10:46 144 141-147 1550 166 162-172 209 185-228 1/1
1.38 17:35 1:24 11:15 148 143-158 1665 165 162-168 212 201-223 2/1
1.50 18:59 1:25 11:17 162 157-168 1829 165 158-168 209 199-225 3/2
1.63 20:21 1:21 10:50 153 141-160 1657 167 164-170 202 198-206 1/3
1.75 21:56 1:35 +15 12:40 139 137-143 1761 164 114-170 215 16-264 2/2
1.88 23:24 1:28 11:44 141 139-143 1653 165 162-170 200 192-209 2/2
2.00 24:53 1:29 11:54 142 140-144 1689 164 158-168 195 187-200 2/1
2.13 26:29 1:36 +11 12:52 141 137-146 1813 164 92-170 211 67-271 3/2
2.25 27:53 1:24 11:14 144 142-145 1617 166 162-170 202 196-211 1/1
2.38 29:16 1:23 11:04 144 143-145 1594 167 164-170 204 200-210 1/2
2.50 30:37 1:21 10:47 146 144-148 1575 166 164-168 207 202-212 2/2
2.63 32:01 1:24 11:13 147 146-148 1650 165 162-168 212 201-225 1/2
2.75 33:29 1:27 11:39 143 141-146 1666 166 164-168 197 193-201 1/1
2.88 34:54 1:25 11:19 143 141-145 1619 167 162-170 202 195-213 2/1
3.00 36:23 1:29 11:54 144 141-146 1713 167 164-172 195 189-203 3/1
3.13 37:53 1:30 11:58 144 143-146 1723 165 162-170 196 183-214 1/2
3.25 39:21 1:28 11:44 146 144-148 1713 165 162-168 196 189-204 2/1
3.38 40:55 1:35 +8 12:36 143 142-146 1803 168 162-170 204 192-244 1/1
3.50 42:24 1:28 11:48 145 142-148 1710 169 164-172 198 192-203 1/1
3.63 43:53 1:29 11:51 145 143-148 1719 168 162-170 191 189-196 1/1
3.75 45:19 1:27 11:33 146 144-147 1687 168 164-170 196 188-219 2/1
3.88 46:45 1:25 11:23 147 144-150 1672 169 166-172 203 67-222 2/1
4.00 48:13 1:29 11:50 149 148-150 1762 167 164-170 195 188-202 1/1
4.13 49:43 1:30 12:01 147 146-149 1767 168 166-170 196 189-203 2/1
4.25 53:14 3:30 +1:44 28:02 146 143-150 4094 168 164-172 189 125-228 1/4
4.35 54:27 1:13 11:40 145 143-147 1692 169 166-172 193 185-198 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 168 max Delete HR Trace

  • Cadence Distribution

    165 avge / 172 max Stride Length: 85cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.8 165 4.3 51:30 12:25
    Walk 0.5 95 0 17 29:25
    Still 0.4 - - 13 -
    Pause 4.3 - - 2:27 -

  • Power Distribution

    202W (290 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:41 10:49 36.56% More
    800m 5:28 11:00 42.24% More
    1km 6:54 11:06 43.63% More
    Mile 11:10 11:10 45.72% More
    5k 35:57 11:34 48.51% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:26 10:26 48.96
    5km 34:43 11:10 50.23
    5M 57:30 11:30 49.62
    10km 1:12:23 11:39 49.38
    10M 1:59:52 11:59 49.50
    Half 2:39:35 12:11 48.94
    20M 4:09:55 12:30 49.52
    Mara 5:32:44 12:42 49.60

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