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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.
0.70	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
- 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

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Fetch Miles

14:18

Past the fishing pond

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