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Mon 13th Jan 2025 at 9:44am by Rosehip

Run > Tempo

breezy

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Time
38:43
Miles
3.15
Min/mi
12:17
Pacing
88.5%
WAVA
48.46
Stride(cm)
82
Cals
346
Watts
230
Cadence
160
BPM
139
%MHR
78.2
B/mi
1711
Asc(m)
17
Surface
Road

Notes & Comments

Garmin was so unimpressed with yesterday's attempt at its workout that it thought I should try again.
18 minutes straight this time - except that I hadn't spotted the daft hr range it had set, so I was getting 'too low' alerts the whole time - was a little too low anyway, I see now - can't seem to make self push that little harder.
Short pause to retie shoelaces after about five minutes - which gave legs permission to override intention and other walk breaks followed

Started with +3 performance condition but execution score 0% - based on the ridiculous hr range set

3.3 'base' (bollocks, I'm taking a tempo) load 88.

1) 0.77mi - 10:00(13:01/mi) 124/139bpm [1615b/mi] 80cal 223/305W
2) 1mi - 11:25(11:25/mi) 147/153bpm [1677b/mi] 114cal 246/314W
3) 0.59mi - 6:35(11:13/mi) 150/155bpm [1682b/mi] 65cal 239/291W
4) 0.75mi - 10:00(13:24/mi) 139/155bpm [1863b/mi] 81cal 196/258W
5) 0.05mi - 54(16:21/mi) 133/138bpm [2174b/mi] 6cal 154/186W

10:00 11:25 6:35 10:00 54

	Jaks Well done 👏
	Fenland Flier Grrrr to smart watches not being so smart.
	Rosehip thanks, Jaks
	Rosehip thanks FF, it's becoming more stupid!
	Rosehip although I'm not far behind it!
	Velociraptor Well done
	Fenland Flier My watch still thinks I could run a 3.5 hour marathon, I really should try and update the information it uses to come up with that figure.
	Rosehip thanks V'rap
	Ness Well done
	northernslowcoach You are most definitely smarter than your watch
	Rosehip Thanks ladies

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.
0.77	9:57	9:57	12:57	124 57-139	1606	156 0-170	224 0-305	12/8
1.77	21:32	11:35 +1	11:36	147 134-153	1704	161 0-172	247 0-314	14/16
2.35	28:06	6:35	11:13	150 137-155	1683	163 0-174	239 63-291	5/8
3.10	38:06	9:59	13:24	139 125-155	1862	146 0-168	196 0-258	6/8
3.15	38:52	46	16:30	133 129-137	2194	127 120-132	156 135-186	0/1

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
139 avge / 155 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands
Cadence Distribution
160 avge / 174 max Stride Length: 82cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	83.0	166	2.8	32:16	11:47
Walk	16.5	127	0.4	6:27	16:17
Still	0.0	-	-	1	-
Pause	0.4	-	-	10	-

Power Distribution
230W (314 max)

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	37	10:00	36.33%	More
200m	1:17	10:16	39.05%	More
400m	2:41	10:47	39.68%	More
800m	5:26	10:57	44.67%	More
1km	7:00	11:16	45.00%	More
Mile	11:22	11:22	46.59%	More
5k	38:09	12:17	48.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:39	9:39	54.85
5km	38:05	12:15	48.57
5M	1:07:44	13:33	44.70
10km	1:28:07	14:11	43.08
10M	2:36:44	15:40	40.05
Half	3:37:19	16:35	37.80
20M	6:02:41	18:08	35.80
Mara	8:22:53	19:12	34.30

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Mon 13th Jan 2025 at 9:44am by Rosehip

Run > Tempo

Notes & Comments

Multigraph

Splits

Further Analysis

Pace Distribution

Heart Rate Distribution

Cadence Distribution

Run/Walk Breakdown

Power Distribution

Benchmarks

Predictions

Bespoke Fields

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