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Wed 27th Nov 2024 at 2:49pm by Steven McC
Run > Recovery Run
-
Time
35:07
-
Miles
4.33
-
Min/mi
8:07
-
Pacing
93.4%
-
WAVA
51.59
-
Stride(cm)
109
-
Cals
448
-
Cadence
181
-
BPM
137
-
%MHR
80.1
-
B/mi
1111
-
Asc(m)
150
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1mi - 8:18(8:18/mi) 136/148bpm [1129b/mi] 108cal 7.23/8.14mph
2) 1mi - 8:28(8:28/mi) 130/138bpm [1100b/mi] 97cal 7.09/7.41mph
3) 1mi - 8:14(8:14/mi) 140/156bpm [1152b/mi] 107cal 7.29/8.31mph
4) 1mi - 7:40(7:40/mi) 143/150bpm [1097b/mi] 103cal 7.82/8.41mph
5) 0.33mi - 2:27(7:28/mi) 145/153bpm [1081b/mi] 33cal 8.04/8.27mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:02 |
1:02 |
8:17 |
118 93-137 |
978 |
176 122-186 |
6/0 |
0.25 |
2:06 |
1:04 |
8:29 |
135 129-148 |
1145 |
177 174-184 |
7/0 |
0.38 |
3:06 |
1:00 |
8:01 |
137 135-140 |
1098 |
179 176-182 |
2/0 |
0.50 |
4:07 |
1:01 |
8:06 |
140 139-141 |
1134 |
180 180-182 |
1/6 |
0.63 |
5:11 |
1:04 |
8:35 |
142 140-145 |
1219 |
181 178-186 |
3/3 |
0.75 |
6:17 |
1:06 |
8:44 |
137 134-140 |
1197 |
181 180-184 |
3/1 |
0.88 |
7:18 |
1:01 |
8:08 |
140 137-143 |
1138 |
180 178-186 |
1/10 |
1.00 |
8:19 |
1:01 |
8:09 |
132 118-140 |
1077 |
183 182-186 |
6/5 |
1.13 |
9:23 |
1:04 |
8:33 |
119 106-130 |
1017 |
183 178-186 |
4/12 |
1.25 |
10:27 |
1:04 |
8:34 |
133 131-134 |
1140 |
183 180-186 |
1/2 |
1.38 |
11:31 |
1:04 |
8:32 |
134 132-138 |
1143 |
183 180-186 |
3/4 |
1.50 |
12:35 |
1:04 |
8:31 |
133 130-137 |
1133 |
183 180-184 |
2/4 |
1.63 |
13:40 |
1:05 |
8:39 |
130 126-134 |
1123 |
183 180-186 |
5/0 |
1.75 |
14:44 |
1:04 |
8:36 |
131 129-132 |
1126 |
183 180-186 |
7/4 |
1.88 |
15:45 |
1:01 |
8:06 |
130 129-133 |
1053 |
182 180-184 |
0/6 |
2.00 |
16:46 |
1:01 |
8:07 |
134 132-135 |
1088 |
184 180-186 |
4/4 |
2.13 |
17:48 |
1:02 |
8:17 |
134 133-136 |
1111 |
183 182-186 |
3/2 |
2.25 |
18:49 |
1:01 |
8:09 |
141 137-145 |
1150 |
181 176-184 |
3/1 |
2.38 |
19:50 |
1:01 |
8:05 |
134 131-135 |
1084 |
180 174-184 |
5/0 |
2.50 |
21:00 |
1:10 |
9:18 |
144 135-156 |
1339 |
180 176-186 |
0/9 |
2.63 |
22:07 |
1:07 |
8:58 |
140 138-143 |
1254 |
181 178-182 |
22/3 |
2.75 |
23:09 |
1:02 |
8:15 |
144 140-149 |
1189 |
179 166-184 |
13/19 |
2.88 |
24:03 |
54 |
7:16 |
142 141-144 |
1031 |
182 180-186 |
13/0 |
3.00 |
25:00 |
57 |
7:36 |
143 140-144 |
1087 |
183 178-186 |
5/3 |
3.13 |
25:58 |
58 |
7:41 |
141 139-143 |
1082 |
182 180-184 |
2/8 |
3.25 |
26:58 |
1:00 |
7:59 |
142 141-144 |
1133 |
182 180-184 |
6/5 |
3.38 |
27:56 |
58 |
7:44 |
139 135-142 |
1076 |
183 180-184 |
5/21 |
3.50 |
28:51 |
55 |
7:21 |
141 137-144 |
1036 |
183 180-186 |
12/9 |
3.63 |
29:45 |
54 |
7:14 |
143 141-145 |
1035 |
183 180-186 |
9/3 |
3.75 |
30:42 |
57 |
7:36 |
145 142-147 |
1103 |
183 182-184 |
7/1 |
3.88 |
31:41 |
59 |
7:49 |
146 143-148 |
1142 |
184 182-188 |
4/8 |
4.00 |
32:40 |
1:00 |
7:56 |
147 145-150 |
1167 |
183 178-186 |
4/1 |
4.13 |
33:37 |
57 |
7:34 |
148 145-153 |
1119 |
183 182-184 |
9/5 |
4.25 |
34:34 |
57 |
7:33 |
146 143-147 |
1102 |
184 180-186 |
4/12 |
4.33 |
35:08 |
34 |
7:18 |
139 135-144 |
1015 |
182 182-184 |
0/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
181 |
4.3 |
35:03 |
8:07 |
Walk |
0.2 |
122 |
0 |
5 |
11:16 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:14 |
40.04% |
More |
800m |
3:42 |
7:28 |
45.44% |
More |
1km |
4:41 |
7:33 |
47.45% |
More |
Mile |
7:32 |
7:32 |
51.32% |
More |
5k |
24:56 |
8:01 |
51.42% |
More |
Predictions
Dist |
Time |
Per Mile |
1M |
7:26 |
7:26 |
5km |
24:42 |
7:57 |
5M |
40:54 |
8:11 |
10km |
51:30 |
8:17 |
10M |
1:25:17 |
8:32 |
Half |
1:53:32 |
8:40 |
20M |
2:57:48 |
8:53 |
Mara |
3:56:43 |
9:02 |
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