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Sun 1st Oct 2023 at 6:56pm by WayOfTheDodo
Run > Recovery Run
-
Time
40:09
-
Miles
3.12
-
Min/mi
12:52
-
Pacing
76.9%
-
WAVA
39.96
-
Stride(cm)
74
-
Cals
361
-
Watts
223
-
Cadence
168
-
BPM
121
-
%MHR
70.9
-
B/mi
1551
-
Asc(m)
25
-
Hillscore
1
-
Surface
Road
Notes & Comments
Dodging London crowds then 6x10s leg turnovers.
Split Summary
===
1) 1mi - 11:47(11:47/mi) 117/133bpm [1379b/mi] 107cal 218/292W
2) 1mi - 13:33(13:33/mi) 115/129bpm [1559b/mi] 109cal 179/323W
3) 0.79mi - 8:48(11:05/mi) 124/139bpm [1374b/mi] 86cal 229/317W
4) 0.01mi - 15(34:46/mi) 120/124bpm [4172b/mi] 2cal 73/195W
5) 0.03mi - 11(6:08/mi) 114/118bpm [700b/mi] 1cal 200/462W
6) 0.02mi - 31(27:58/mi) 126/137bpm [3524b/mi] 5cal 67/396W
7) 0.03mi - 10(5:35/mi) 127/129bpm [709b/mi] 1cal 189/478W
8) 0.02mi - 34(27:18/mi) 138/144bpm [3768b/mi] 6cal 61/396W
9) 0.03mi - 11(5:30/mi) 136/138bpm [748b/mi] 2cal 220/507W
10) 0.02mi - 30(28:55/mi) 143/148bpm [4135b/mi] 6cal 82/421W
11) 0.03mi - 11(5:26/mi) 138/140bpm [751b/mi] 2cal 166/467W
12) 0.02mi - 31(25:48/mi) 146/151bpm [3768b/mi] 6cal 83/458W
13) 0.03mi - 11(5:29/mi) 144/147bpm [789b/mi] 2cal 176/505W
14) 0.01mi - 31(36:14/mi) 148/152bpm [5362b/mi] 6cal 68/462W
15) 0.04mi - 14(6:04/mi) 137/143bpm [831b/mi] 2cal 209/439W
16) 0.03mi - 2:01(1:16:20/mi) 133/150bpm [10153b/mi] 18cal 45/431W
11:47 13:33 8:48 15 11 31 10 34 11 30 11 31 11 31 14 2:01
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.13 |
1:32 |
1:32 |
12:15 |
94 59-114 |
1152 |
169 84-178 |
206 57-259 |
1/1 |
0.25 |
2:55 |
1:23 |
11:04 |
113 111-115 |
1251 |
174 168-176 |
228 194-269 |
2/0 |
0.38 |
4:27 |
1:32 |
12:18 |
121 115-125 |
1489 |
173 160-178 |
241 171-275 |
6/0 |
0.50 |
5:51 |
1:23 |
11:07 |
128 125-131 |
1422 |
177 172-180 |
261 241-287 |
4/0 |
0.63 |
7:07 |
1:17 |
10:14 |
130 127-133 |
1330 |
178 174-182 |
236 223-254 |
1/3 |
0.75 |
8:29 |
1:21 |
10:52 |
126 121-127 |
1369 |
177 174-180 |
230 216-248 |
1/12 |
0.88 |
10:29 |
2:00 |
16:00 |
106 87-124 |
1696 |
152 96-182 |
184 18-292 |
3/0 |
1.00 |
11:47 |
1:18 |
10:23 |
126 124-128 |
1309 |
174 170-178 |
242 232-250 |
1/1 |
1.13 |
13:33 |
1:47 |
14:14 |
122 109-129 |
1737 |
174 150-178 |
241 170-282 |
2/2 |
1.25 |
15:08 |
1:34 |
12:34 |
119 104-127 |
1495 |
162 112-178 |
211 37-253 |
1/2 |
1.38 |
16:29 |
1:21 |
10:50 |
116 100-127 |
1257 |
168 124-178 |
221 35-275 |
1/1 |
1.50 |
18:23 |
1:54 |
15:12 |
124 118-128 |
1884 |
159 102-176 |
195 35-236 |
5/1 |
1.63 |
20:50 |
2:27 |
19:37 |
100 87-117 |
1962 |
137 106-178 |
135 68-278 |
1/3 |
1.75 |
22:27 |
1:37 |
12:59 |
101 85-115 |
1311 |
160 100-178 |
186 53-255 |
0/6 |
1.88 |
23:57 |
1:30 |
11:57 |
119 115-124 |
1423 |
172 160-176 |
229 67-323 |
3/2 |
2.00 |
25:20 |
1:23 |
11:07 |
123 119-126 |
1367 |
176 166-186 |
241 199-294 |
3/1 |
2.13 |
26:45 |
1:25 |
11:17 |
118 114-123 |
1332 |
171 134-176 |
251 211-313 |
4/3 |
2.25 |
28:02 |
1:17 |
10:17 |
122 120-124 |
1255 |
173 166-178 |
240 179-304 |
2/2 |
2.38 |
29:30 |
1:28 |
11:46 |
127 121-139 |
1495 |
175 170-182 |
243 144-317 |
1/2 |
2.50 |
30:51 |
1:20 |
10:42 |
126 122-131 |
1349 |
175 170-178 |
238 161-253 |
3/1 |
2.63 |
32:15 |
1:24 |
11:13 |
126 125-127 |
1412 |
174 170-178 |
242 181-298 |
2/1 |
2.75 |
33:34 |
1:19 |
10:33 |
127 125-130 |
1340 |
174 172-178 |
244 226-288 |
2/3 |
2.88 |
35:12 |
1:38 |
13:04 |
124 112-137 |
1621 |
177 104-226 |
256 77-478 |
2/3 |
3.00 |
36:58 |
1:46 |
14:10 |
140 126-151 |
1983 |
195 88-236 |
329 58-507 |
3/3 |
3.12 |
40:08 |
3:10 |
27:27 |
137 114-152 |
3760 |
135 82-226 |
174 6-505 |
6/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
81.0 |
175 |
2.9 |
32:30 |
11:03 |
Walk |
11.8 |
114 |
0.2 |
4:44 |
26:52 |
Still |
7.2 |
- |
- |
2:54 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:33 |
10:14 |
34.84% |
More |
800m |
5:19 |
10:43 |
39.83% |
More |
1km |
6:43 |
10:49 |
41.64% |
More |
Mile |
11:03 |
11:03 |
44.06% |
More |
5k |
38:32 |
12:24 |
41.55% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:38 |
11:38 |
41.84 |
5km |
39:58 |
12:52 |
40.06 |
5M |
1:07:05 |
13:25 |
39.04 |
10km |
1:24:58 |
13:40 |
38.54 |
10M |
2:22:37 |
14:16 |
37.79 |
Half |
3:11:20 |
14:36 |
37.22 |
20M |
5:03:13 |
15:10 |
36.82 |
Mara |
6:46:47 |
15:32 |
36.75 |
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