Session review
Sunday long run
Running
Distance
11.33 km7.04 mi
Moving time
1:15:27
Pace
6:40 /km10:43 /mi
Heart rate
143 bpm
This recorded session
Training Strain
66.4 / 100
Cardiovascular work in recorded training.
100% heart-rate coverage
Cardiovascular load from this recording.
Synthetic demo. Scores use generated heart-rate samples and sample HR settings.
How Training Strain works
Longer sessions add load; harder minutes count more. Effort is measured against resting and maximum heart rate. We add measured load across sessions, then convert the total to a 0–100 score. Session scores cannot be added together.
This first version covers recorded exercise. Heart rate can underrepresent strength work and short explosive efforts. Sleep, HRV and Body Battery remain separate recovery signals.
- Resting HR used
- 49 bpm Synthetic demo baseline
- Maximum HR used
- 190 bpm Synthetic demo setting
Method v1. Heart-rate reserve = (HR − resting HR) ÷ (maximum HR − resting HR). Raw load = minutes × (reserve ÷ 0.70)³, accumulated from valid recording intervals. Score = 100 × (1 − exp(−raw load ÷ 60)). The scale is provisional and is not equivalent to another product's score.
Activity analysis
Prewritten exampleAnalyzing your activity…
This sample activity lasted 1:15:27 and covered 11.33 km7.04 mi. The average pace was 6:40 /km10:43 /mi. Its run classification is long runs.
Average heart rate was 143 bpm. Heart rate helps describe the effort, but the average alone cannot show how hard it felt or whether the session met your goal. Conditions included 13°C and wind of 12 km/h7 mph; these can affect pace without a change in effort.
For a similar session, start comfortably and settle into the effort you intended. Use the splits and heart-rate pattern alongside how you felt to decide whether to keep the same effort next time or ease back. Watch measurements are estimates, and missing recovery data cannot establish readiness.
Sample guidance for a fictional athlete. Sign in and connect Garmin to analyze your own activities.
Pace average 6:40 /km10:44 /mi
Heart rate average 143 bpm
Route
Generated sample route. Heart rate zones on the route. Hover the map, charts or splits to follow your session.Wind 12 km/h7 mph from the SW
Split by split
per 1.00 km0.62 mi| Split | Pace | HR | Climb | Wind |
|---|---|---|---|---|
| 1 | 6:28 /km10:24 /mi | 143 | 9 m28 ft | +2 km/h+1 mph |
| 2 | 6:32 /km10:31 /mi | 146 | 0 m0 ft | +6 km/h+4 mph |
| 3 | 6:50 /km11:00 /mi | 144 | 0 m2 ft | +9 km/h+5 mph |
| 4 | 6:48 /km10:56 /mi | 139 | 0 m0 ft | +8 km/h+5 mph |
| 5 | 6:25 /km10:20 /mi | 138 | 8 m26 ft | +5 km/h+3 mph |
| 6 | 6:36 /km10:38 /mi | 142 | 3 m10 ft | +1 km/h+1 mph |
| 7 | 6:52 /km11:03 /mi | 147 | 9 m30 ft | -4 km/h-2 mph |
| 8 | 6:43 /km10:48 /mi | 148 | 1 m4 ft | -8 km/h-5 mph |
| 9 | 6:24 /km10:19 /mi | 145 | 0 m0 ft | -9 km/h-6 mph |
| 10 | 6:41 /km10:46 /mi | 141 | 0 m2 ft | -8 km/h-5 mph |
| 11 | 6:52 /km11:04 /mi | 141 | 3 m10 ft | -4 km/h-2 mph |
| 12 (0.33 km0.21 mi) | 6:49 /km10:58 /mi | 143 | 5 m17 ft | -1 km/h-0 mph |
More about this session
Open the details that matter to you.
Session totals & training effect
Climb
57 m187 ft
Cadence
169 spm
Load
140
Calories
754 kcal
Run classification & workout blocks
Long runs
Sample classification. In your account, you can adjust the kind of run.
Heart rate zones
Zones from 95 bpm
- Zone 1 95+ bpm 12:04
- Zone 2 114+ bpm 53:34
- Zone 3 133+ bpm 9:03
- Zone 4 152+ bpm 0:45
- Zone 5 171+ bpm -
Weather & conditions
Sample conditions. Your activities use Open-Meteo weather for the area and time.
13°C
Partly cloudy
Feels like 11°C
- Wind
- 12 km/h7 mph from the SWgusts up to 19 km/h12 mph
- On your route
- Headwind and tailwind about eveninto the wind 50% of the time
- Rain during it
- Drycloud cover 45%
- Humidity
- 72%dew point 7.0°C
- Heat effect
- 0 to 0.5% slowertemperature + dew point = 20.3 °C (runners' rule of thumb)
- Pressure
- 1,017 hPa1,013 hPa at ground level
- Visibility
- 24.0 km14.9 mi
Elevation, cadence & other recordings
Elevation average 24 m79 ft
Cadence average 169 spm
Headwind average +0 km/h+0 mph, minus means tailwind
Watch laps
| Lap | Distance | Time | Pace | HR |
|---|---|---|---|---|
| 1 | 1.00 km0.62 mi | 6:28 | 6:28 /km10:24 /mi | 143 |
| 2 | 1.00 km0.62 mi | 6:32 | 6:32 /km10:31 /mi | 146 |
| 3 | 1.00 km0.62 mi | 6:50 | 6:50 /km11:00 /mi | 144 |
| 4 | 1.00 km0.62 mi | 6:48 | 6:48 /km10:56 /mi | 139 |
| 5 | 1.00 km0.62 mi | 6:25 | 6:25 /km10:20 /mi | 138 |
| 6 | 1.00 km0.62 mi | 6:36 | 6:36 /km10:38 /mi | 142 |
| 7 | 1.00 km0.62 mi | 6:52 | 6:52 /km11:03 /mi | 147 |
| 8 | 1.00 km0.62 mi | 6:43 | 6:43 /km10:48 /mi | 148 |
| 9 | 1.00 km0.62 mi | 6:24 | 6:24 /km10:19 /mi | 145 |
| 10 | 1.00 km0.62 mi | 6:41 | 6:41 /km10:46 /mi | 141 |
| 11 | 1.00 km0.62 mi | 6:52 | 6:52 /km11:04 /mi | 141 |
| 12 | 0.33 km0.21 mi | 2:15 | 6:49 /km10:58 /mi | 143 |
Best efforts in this session
| Distance | Time | Pace | Rank |
|---|---|---|---|
| 1 km | 6:24 | 6:24 /km10:18 /mi | Session best |
| 1 mile | 10:23 | 6:27 /km10:23 /mi | Session best |
| 5 km | 33:01 | 6:36 /km10:37 /mi | Session best |
Against your last 90 days
- Distance
- 11.3 km7.0 mi vs 7.2 km4.5 mi on average. Longer than 100% of them.
- Pace
- 6:40 /km10:43 /mi vs a median of 6:07 /km9:51 /mi
- Heart rate
- 143 bpm vs 147 bpm on average
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