30km on Somewhat Tired Legs

This morning I finally did a quality long walk, 30 kilometers. I liked the route from yesterday's bike ride so I decided to walk it. I had to go to the end of the pier in order to make it to 15k before heading back. However, I took a couple of extra turns on the way out so I also had to add a lap around the parking lot in order to make it to 30k.

Now that the software is working I pulled a load of data from this walk and edited it down to some statistics that might be useful.

Average Pace = 6:49 min/km (10:58 min/mile)
Best = km 14   5:18        ( 8:31 min/mile)

Data                    Value   Unit
Duration                3:24:30
Sampling Rate           5       s
Running Index           53

Energy Expenditure      1847    kcal
Number of Heart Beats   28437   beats
Recovery                -42     beats
Minimum Heart Rate      103     bpm
Average Heart Rate      139     bpm
Maximum Heart Rate      154     bpm
Standard Deviation      5.9     bpm

Minimum Pace            12:46   min/km
Average Pace             6:49   min/km
Maximum Pace             4:34   min/km
Distance                30.0    km

Minimum Cadence         44      rpm
Average Cadence         72      rpm
Maximum Cadence         87      rpm

.                           Heart Rate        Speed                 Stride
km  Time        Lap Time    Max   Avg   Min   min/km Avg    Cadence Length
01. 0:06:16.5   0:06:16.5   135   125   103   6:49   6:49   72      111
02. 0:13:07.7   0:06:51.2   139   135   130   6:45   6:47   70      105
03. 0:20:33.2   0:07:25.5   142   136   129   7:25   7:00   70       96
04. 0:27:52.8   0:07:19.6   140   135   130   7:25   7:06   71       96
05. 0:34:44.1   0:06:51.3   142   135   128   6:53   7:03   71      102
06. 0:41:33.4   0:06:49.3   141   136   132   6:55   7:02   71      103
07. 0:48:25.5   0:06:52.1   152   135   128   7:04   7:02   71      102
08. 0:55:46.2   0:07:20.7   153   139   129   7:23   7:05   71       95
09. 1:03:17.6   0:07:31.4   144   137   129   7:36   7:08   71       93
10. 1:10:12.7   0:06:55.1   139   134   127   6:55   7:07   71      102
11. 1:17:54.9   0:07:42.2   142   135   130   7:43   7:10   70       92
12. 1:25:30.3   0:07:35.4   147   135   126   7:49   7:13   72       91
13. 1:31:25.7   0:05:55.4   149   141   134   6:01   7:08   73      115
14. 1:36:43.6   0:05:17.9   151   146   140   5:20   7:00   76      124
15. 1:43:06.4   0:06:22.8   150   139   131   6:27   6:58   73      108
16. 1:48:51.9   0:05:45.5   149   141   137   5:53   6:54   74      116
17. 1:54:27.4   0:05:35.5   144   140   136   5:40   6:50   74      120
18. 1:59:59.2   0:05:31.8   146   142   135   5:34   6:45   74      122
19. 2:07:12.9   0:07:13.7   145   140   133   7:16   6:47   70       99
20. 2:14:25.8   0:07:12.9   147   141   133   7:14   6:48   71       98
21. 2:21:50.3   0:07:24.5   148   138   128   7:32   6:50   70       95
22. 2:28:10.2   0:06:19.9   143   136   129   6:22   6:49   72      110
23. 2:35:29.8   0:07:19.6   142   138   133   7:18   6:50   71       96
24. 2:42:30.9   0:07:01.1   144   138   132   7:15   6:51   72       99
25. 2:49:32.9   0:07:02.0   145   141   135   7:04   6:52   71      100
26. 2:56:37.0   0:07:04.1   144   139   134   7:11   6:53   72       98
27. 3:03:18.4   0:06:41.4   154   146   139   6:36   6:52   72      103
28. 3:10:49.8   0:07:31.4   152   146   141   7:39   6:54   74       90
29. 3:17:41.1   0:06:51.3   150   145   138   7:01   6:54   72      101
30. 3:24:19.4   0:06:38.3   151   147   140   6:39   6:53   74      101

Yikes! That's lots of information!

The bottom line is that it was a good workout, especially considering that yesterday I did speed work and went on a 30k bike ride. There were a few hills so that might account for some of the variations in speed but the fastest kilometers I recall that I was trying to chase down a couple of runners. I didn't catch them but felt that I could have pushed a little harder had I not been thinking that I was only halfway through the walk.

Note that there is a discrepancy between the lap time and the pace. I think it is because it doesn't always auto mark the laps at exactly the same distance, but it does average out over the course of several auto laps.