Sunday, April 29, 2007

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.

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