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Mon 21st Apr 2025 at 9:35am by Mark J 🇳🇿

Run > Recovery Run
  • rain
  • Time
    56:35
  • Miles
    6.33
  • Min/mi
    8:56
  • Pacing
    95.9%
  • WAVA
    56.90
  • Stride(cm)
    109
  • Cals
    635
  • Watts
    217
  • Cadence
    165
  • BPM
    128
  • %MHR
    73.9
  • B/mi
    1143
  • Asc(m)
    37
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

10k Zone 2 Easy Run - Recovery

100% base week. Run 1 of 5 - Really pleasantly paced recovery run with James. Nice chatting. Minimal effort. Didn't really notice the rain. Was drenched by the time we got back.

No major aches.

Shoes: Brooks Glycerin 20

Activity temperature via POD 2: 17°C ~ 22°C
94 Training Load
-- from COROS

1) 1km - 5:46(5:46/km) 108/120bpm [622b/km] 52cal 199/W 10.41/11.29kmph
2) 8km - 44:11(5:31/km) 129/141bpm [713b/km] 502cal 218/W 10.86/11.96kmph
3) 1km - 5:33(5:33/km) 135/140bpm [749b/km] 67cal 226/W 10.81/11.25kmph
4) 0.19km - 1:04(5:40/km) 141/141bpm [799b/km] 14cal 229/W 10.59/11.08kmph
5:46 44:11 5:33 1:04
Fenland Flier
Nice pacing.
riggys99
Well done lovely recovery run
Mark J 🇳🇿
Cheers, gents.

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.62 5:47 5:47 9:18 108 -120 1005 159 0-166 197 -225 45/17
5.59 49:57 44:11 8:53 129 111-141 1146 166 160-170 217 166-255 44/52
6.21 55:35 5:38 +1 9:04 135 131-140 1224 166 164-170 226 0-255 12/0
6.33 56:38 1:03 +1 8:57 141 139-141 1263 166 162-168 227 0-246 4/0
6.33 56:38 0 +1 0 139 139-139 NAN 162 162-162 219 219-219 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    128 avge / 141 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    23 1.4% 9:05

  • Cadence Distribution

    165 avge / 170 max Stride Length: 109cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 165 6.3 56:37 8:57
    Still 0.1 - - 2 -

  • Power Distribution

    217W (255 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:04 8:19 41.82% More
    800m 4:12 8:27 48.90% More
    1km 5:15 8:27 51.53% More
    Mile 8:31 8:31 54.89% More
    5k 27:22 8:48 56.54% More
    5 miles 44:20 8:52 57.00% More
    10k 55:27 8:55 56.94% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:00 8:00 58.49
    5km 26:37 8:34 58.12
    5M 44:04 8:49 57.34
    10km 55:29 8:56 56.91
    10M 1:31:53 9:11 56.49
    Half 2:02:19 9:20 56.04
    20M 3:11:33 9:35 56.04
    Mara 4:15:02 9:44 56.32

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