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Fri 13th Dec 2024 at 9:07am by Sampson

Run > General
  • Time
    1:12:33
  • Miles
    8.83
  • Min/mi
    8:13
  • Pacing
    84.8%
  • WAVA
    53.69
  • Stride(cm)
    115
  • Cals
    972
  • Watts
    318
  • Cadence
    171
  • BPM
    162
  • %MHR
    82.9
  • B/mi
    1328
  • Asc(m)
    173
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

Tempo 4x9min @ 170bpm
Garmin's recommendation
🎧 Beans On Toast - Wild Goose Chasers

1) 1km - 5:13(5:13/km) 139/162bpm [724b/km] 62cal 257/520W
2) 0.87km - 4:47(5:32/km) 162/178bpm [895b/km] 63cal 280/387W
3) 1km - 4:23(4:23/km) 166/177bpm [727b/km] 64cal 372/485W
4) 0.99km - 4:37(4:41/km) 168/176bpm [787b/km] 66cal 345/493W
5) 0.43km - 3:00(6:57/km) 149/168bpm [1036b/km] 35cal 261/333W
6) 1km - 4:30(4:30/km) 166/178bpm [746b/km] 65cal 343/488W
7) 0.94km - 4:30(4:47/km) 170/178bpm [814b/km] 65cal 342/475W
8) 0.47km - 3:00(6:25/km) 147/169bpm [942b/km] 32cal 265/328W
9) 1km - 4:35(4:35/km) 167/175bpm [766b/km] 66cal 337/443W
10) 0.96km - 4:25(4:36/km) 170/178bpm [781b/km] 65cal 332/443W
11) 0.48km - 3:00(6:14/km) 156/171bpm [973b/km] 37cal 271/397W
12) 1km - 4:40(4:40/km) 170/179bpm [793b/km] 69cal 341/445W
13) 0.89km - 4:20(4:54/km) 170/176bpm [833b/km] 63cal 341/462W
14) 1km - 5:27(5:27/km) 157/164bpm [854b/km] 67cal 301/382W
15) 0.83km - 4:33(5:30/km) 162/170bpm [891b/km] 60cal 327/429W
16) 1km - 5:35(5:35/km) 160/174bpm [893b/km] 69cal 311/421W
17) 0.36km - 1:58(5:29/km) 160/173bpm [877b/km] 24cal 306/411W
5:13 4:47 4:23 4:37 3:00 4:30 4:30 3:00 4:35 4:25 3:00 4:40 4:20 5:27 4:33 5:35 1:58

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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.
0.62 5:12 5:12 8:22 139 97-162 1164 163 0-186 257 0-520 15/70
1.16 9:59 4:46 8:54 162 139-178 1441 173 166-186 280 228-387 13/13
1.78 14:21 4:22 7:02 166 140-177 1169 182 166-190 372 256-485 19/14
2.39 18:57 4:36 7:33 168 162-176 1267 175 162-186 345 222-493 20/20
2.66 21:56 2:59 11:10 149 141-168 1663 158 0-168 261 0-333 15/4
3.28 26:27 4:30 7:15 166 144-178 1204 173 0-190 343 106-488 12/18
3.86 30:56 4:29 7:43 170 163-178 1311 172 160-180 342 234-475 21/21
4.15 33:55 2:59 10:17 147 141-169 1512 161 156-168 265 227-328 10/9
4.77 38:31 4:36 7:24 167 148-175 1235 175 156-186 337 239-443 14/18
5.37 42:55 4:24 7:24 170 163-178 1257 175 168-180 333 248-443 13/19
5.67 45:54 2:59 10:01 156 146-171 1563 161 156-176 271 242-397 9/5
6.29 50:35 4:40 7:31 170 145-179 1279 174 160-186 341 275-445 13/9
6.84 54:54 4:19 7:53 170 160-176 1340 170 0-180 341 116-462 17/13
7.46 1:00:20 5:26 8:45 157 148-164 1375 166 160-172 301 246-382 18/9
7.97 1:04:53 4:32 8:51 162 156-170 1433 164 152-170 327 258-429 24/5
8.59 1:10:27 5:35 8:59 160 147-174 1438 164 156-172 312 238-421 21/17
8.81 1:12:25 1:58 +1 8:50 160 152-173 1413 165 156-170 305 239-411 6/5
8.81 1:12:25 0 +1 0 166 166-166 NAN 162 162-162 272 272-272 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    162 avge / 179 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    27 2.0% 8:53
    19 2.9% 8:55
    17 3.0% 7:53
    15 3.5% 8:36
    13 7.0% 7:49
    13 2.1% 8:36

  • Cadence Distribution

    171 avge / 190 max Stride Length: 115cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.3 170 8.8 1:12:04 8:11
    Walk 0.3 99 0 14 9:46
    Still 0.3 - - 15 -

  • Power Distribution

    318W (520 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:37 6:28 46.77% More
    800m 3:25 6:53 50.29% More
    1km 4:20 6:59 52.00% More
    Mile 7:06 7:06 54.88% More
    5k 24:34 7:54 53.90% More
    5 miles 39:37 7:55 54.28% More
    10k 49:36 7:59 54.20% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:13 7:13 53.99
    5km 23:59 7:43 55.20
    5M 39:42 7:56 54.18
    10km 49:59 8:03 53.77
    10M 1:22:47 8:17 53.64
    Half 1:50:13 8:25 52.89
    20M 2:52:35 8:38 53.52
    Mara 3:49:47 8:46 53.60

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