Just received a Garmin 920XT this week and took it out for a run. I got a ton of data from the Garmin but did not know how the data related to me specifically. Listed below are some interesting comments from Coach Sue about the initial data output:
OOOH, fun– the 920XT!!
First off, nice 10– faster pace, same heart rate/lower heart rate than other weeks says that your aerobic system is continuing to develop what it needs for IM– that, right there, is great info. — though it also looks like a flatter course, which impacts those numbers– but that ratio of pace and heart rate is a nice level of work for a midweek longish outing– -and tweak-y-ish adjustments happen, I’ll throw the brakes on if necessary, but you kept the intensity in check, so this is a good addition to the bucket.
The new stuff– the 920 offers a package of what it terms “running dynamics”– essentially a trio of cadence, ground contact time, and vertical oscillation The cadence is just that– your steps per minute. A general target for endurance runners is a cadence of 180 steps/minute, or 90 cycles/minute– you are spot on here– you have a slightly faster cadence with an uptick in speed and then normalize back to varying within the high 170s to low 180s for the majority of the run. I wouldn’t advise changing a thing in your stride rate (also called stride frequency).
Ground contact time is how long, in milliseconds, your foot contacts with the ground each step– your average is slightly (and I’m talking 10-15 milliseconds slightly!) on the high side, given your stride frequency, but given your height, and the margin of error in the data (about 3-5%), I wouldn’t advise any changes here either– what you are doing is working, you are healthy, and you are showing improvement– those things are just being confirmed by the data points.
Vertical oscillation, other than being a word I constantly spell incorrectly, is your up down “bounce” or motion during your run, as detected by a sensor in your torso strap. Yours is, quite frankly, perfect. Given your height, there would be an explanation for a higher oscillation, but you smoothly flow forward, with very little up and down, and this metric is beautifully in line with the stride frequency data– indicating that the force you are applying to the ground during take-off and landing is horizontal/forward propulsion moving as opposed to vertical/up and down moving.
This information will give some indication of speed, fatigue, injury, in that a change will be observed– if you had improvements to make in any one of the dynamics, we could target that as a screen on the watch, but, I, personally, would stay with time/HR/pace and distance, since these graphs and averages are really pretty….oops, sorry, orderly, with little unexplained variability or deviation from an appropriate mean value 😉
This is a fun gadget to take swimming too– you can set it for pool and length of pool and it adjusts to changes in pace better than the 910 Enjoy!