Run
Sunday Morning Long Run
Completed the 6am Oars and Paddles — 2×9 min HMGP workout, covering 8.07 miles in 1 hour 13 minutes 57 seconds at an average pace of 9:10 per mile. The planned distance was 7 miles.
Prescribed workout #
- Begin easy and conversational
- 2×9 minutes at half-marathon goal pace, with 3 minutes easy between efforts
- Return to easy running to finish
Recorded metrics #
- Moving time: 1:13:49
- Elapsed time: 1:27:08
- Average heart rate: 155 bpm
- Maximum heart rate: 173 bpm
- Average power: 349 watts
- Weighted power: 360 watts
- Maximum power: 506 watts
- Power variability: 1.03
- Average cadence: 160 spm
- Maximum cadence: 172 spm
- Elevation gain: 26.2 feet
- Calories: 1,072
- Average stride length: 1.1 meters
- Average vertical oscillation: 9.2 centimeters
- Average vertical ratio: 8.5%
- Average ground contact time: 275 milliseconds
Mile splits #
| Mile | Time | Pace | Avg HR | Avg power |
|---|---|---|---|---|
| 1 | 9:23 | 9:23/mi | 132 bpm | 327 W |
| 2 | 9:13 | 9:13/mi | 144 bpm | 333 W |
| 3 | 9:23 | 9:23/mi | 150 bpm | 331 W |
| 4 | 9:37 | 9:37/mi | 155 bpm | 321 W |
| 5 | 7:57 | 7:57/mi | 167 bpm | 418 W |
| 6 | 8:34 | 8:34/mi | 166 bpm | 389 W |
| 7 | 10:02 | 10:02/mi | 162 bpm | 328 W |
| 8 | 9:11 | 9:11/mi | 167 bpm | 362 W |
| 0.07 | 0:32 | 8:00/mi | 170 bpm | 398 W |