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

Run > Long Run
  • Time
    1:12:05
  • Miles
    4.63
  • Min/mi
    15:34
  • Pacing
    21.6%
  • WAVA
    36.92
  • Stride(cm)
    70
  • Cals
    540
  • Watts
    194
  • Cadence
    147
  • BPM
    124
  • %MHR
    67.3
  • 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
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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.
0.70 10:00 10:00 14:16 111 76-141 1584 144 114-172 190 94-318 12/6
1.36 20:00 10:00 +2:03 15:06 140 119-148 2113 170 150-174 238 183-285 9/20
1.57 30:00 10:00 +4:04 47:29 121 99-147 5745 157 82-180 200 2-303 5/4
2.23 40:00 10:00 15:12 132 109-151 2007 147 82-174 185 1-308 7/11
2.85 50:00 10:00 16:15 120 96-142 1950 138 84-176 178 6-301 11/8
3.39 1:00:00 10:00 18:19 113 90-142 2070 135 86-238 162 27-334 8/9
4.13 1:10:00 10:00 13:36 133 116-147 1808 156 84-176 228 30-358 22/19
4.63 1:18:12 8:12 16:18 127 101-149 2071 136 110-176 176 78-288 10/7

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    124 avge / 151 max Delete HR Trace

  • 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 41.50% More
    Mile 12:43 12:43 40.38% More
    5k 49:21 15:53 36.05% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:46 12:46 40.23
    5km 45:56 14:47 38.72
    5M 1:18:37 15:43 36.62
    10km 1:40:30 16:10 35.66
    10M 2:52:03 17:12 34.46
    Half 3:53:26 17:49 33.67
    20M 6:16:30 18:50 32.16
    Mara 8:30:49 19:30 31.05

Photos



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14:18 Past the fishing pond
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