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Sun 22nd Dec 2024 at 7:20am by SailorSteve
Run > Recovery Run
windy
cold
-
Time
1:31:30
-
Miles
8.74
-
Min/mi
10:28
-
Pacing
0%
-
WAVA
52.22
-
Stride(cm)
90
-
Cals
932
-
Cadence
171
-
BPM
138
-
%MHR
76.5
-
B/mi
1441
-
Asc(m)
122
-
Surface
Road
Notes & Comments
TBC G, McF, J
Walk breaks to relieve daggers in both ankles
1) 1mi - 9:40(9:40/mi) 125/145bpm [1209b/mi] 100cal 6.2/0mph
2) 1mi - 9:20(9:20/mi) 142/150bpm [1325b/mi] 116cal 6.43/0mph
3) 1mi - 11:13(11:13/mi) 139/156bpm [1558b/mi] 122cal 5.35/0mph
4) 1mi - 10:25(10:25/mi) 142/162bpm [1479b/mi] 116cal 5.76/0mph
5) 1mi - 9:46(9:46/mi) 138/146bpm [1348b/mi] 94cal 6.14/0mph
6) 1mi - 9:24(9:24/mi) 140/148bpm [1317b/mi] 95cal 6.38/0mph
7) 1mi - 10:23(10:23/mi) 141/162bpm [1464b/mi] 103cal 5.78/0mph
8) 1mi - 11:16(11:16/mi) 142/152bpm [1599b/mi] 108cal 5.33/0mph
9) 0.74mi - 10:03(13:30/mi) 130/162bpm [1754b/mi] 78cal 4.45/0mph
9:40 9:20 11:13 10:25 9:46 9:24 10:23 11:16 10:03
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:17 |
2:17 |
9:07 |
109 80-125 |
993 |
175 106-210 |
4/4 |
0.50 |
4:48 |
2:32 |
10:06 |
126 122-131 |
1273 |
184 130-190 |
2/3 |
0.75 |
7:15 |
2:26 |
9:46 |
128 123-137 |
1250 |
185 180-190 |
3/2 |
1.00 |
9:40 |
2:25 |
9:41 |
138 131-145 |
1336 |
186 182-188 |
5/5 |
1.25 |
12:03 |
2:23 |
9:32 |
138 135-142 |
1317 |
182 176-188 |
4/6 |
1.50 |
14:23 |
2:20 |
9:20 |
142 136-148 |
1324 |
180 174-186 |
3/3 |
1.75 |
16:43 |
2:20 |
9:22 |
143 139-150 |
1339 |
182 178-184 |
4/6 |
2.00 |
19:00 |
2:16 |
9:06 |
143 142-146 |
1300 |
178 174-182 |
3/4 |
2.25 |
21:23 |
2:23 |
9:32 |
144 141-147 |
1374 |
181 176-184 |
4/2 |
2.50 |
24:58 |
3:36 |
14:23 |
133 115-150 |
1912 |
138 102-184 |
9/7 |
2.75 |
27:52 |
2:53 |
11:34 |
139 115-156 |
1607 |
157 108-240 |
2/5 |
3.00 |
30:12 |
2:21 |
9:22 |
145 133-155 |
1358 |
177 174-180 |
4/7 |
3.25 |
32:41 |
2:29 |
9:54 |
144 135-162 |
1426 |
176 170-180 |
3/3 |
3.50 |
36:05 |
3:24 |
13:38 |
151 134-156 |
2058 |
176 116-188 |
3/3 |
3.75 |
44:21 |
8:16 |
33:03 |
136 84-152 |
4495 |
170 112-184 |
7/6 |
4.00 |
46:52 |
2:31 |
10:05 |
135 130-139 |
1361 |
176 172-178 |
3/3 |
4.25 |
49:22 |
2:29 |
9:57 |
139 130-146 |
1383 |
176 172-182 |
3/2 |
4.50 |
51:48 |
2:26 |
9:44 |
134 126-138 |
1304 |
177 174-180 |
3/3 |
4.75 |
54:16 |
2:29 |
9:55 |
139 136-142 |
1377 |
177 172-180 |
4/0 |
5.00 |
56:38 |
2:22 |
9:29 |
139 137-141 |
1318 |
177 172-180 |
3/3 |
5.25 |
59:01 |
2:22 |
9:30 |
138 132-141 |
1310 |
178 162-182 |
2/2 |
5.50 |
1:01:21 |
2:20 |
9:22 |
140 137-144 |
1310 |
179 176-182 |
2/2 |
5.75 |
1:03:40 |
2:19 |
9:14 |
142 139-148 |
1312 |
179 168-182 |
4/5 |
6.00 |
1:06:03 |
2:23 |
9:32 |
140 137-143 |
1335 |
176 170-180 |
2/2 |
6.25 |
1:08:25 |
2:22 |
9:27 |
144 140-147 |
1362 |
176 172-180 |
2/2 |
6.50 |
1:10:49 |
2:24 |
9:36 |
143 141-147 |
1373 |
176 172-180 |
4/4 |
6.75 |
1:14:40 |
3:52 |
15:27 |
136 108-150 |
2101 |
154 112-180 |
3/8 |
7.00 |
1:17:06 |
2:25 |
9:42 |
141 123-162 |
1367 |
178 174-184 |
2/1 |
7.25 |
1:20:06 |
3:01 |
12:03 |
140 126-146 |
1687 |
157 120-184 |
2/4 |
7.50 |
1:22:45 |
2:38 |
10:32 |
133 111-149 |
1402 |
162 120-186 |
3/4 |
7.75 |
1:25:33 |
2:48 |
11:12 |
147 140-152 |
1646 |
174 162-178 |
1/1 |
8.00 |
1:28:21 |
2:49 |
11:15 |
146 140-150 |
1643 |
174 120-180 |
1/2 |
8.25 |
1:31:19 |
2:58 |
11:50 |
143 133-152 |
1692 |
159 104-182 |
1/1 |
8.50 |
1:34:16 |
2:58 |
11:50 |
141 116-151 |
1669 |
154 110-180 |
2/2 |
8.75 |
2:03:00 |
28:44 |
1:57:05 |
112 54-162 |
13113 |
146 90-180 |
3/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
67.9 |
178 |
8.1 |
1:23:28 |
10:17 |
Walk |
30.6 |
119 |
0.6 |
37:36 |
1:00:24 |
Still |
1.6 |
- |
- |
1:56 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:15 |
9:01 |
40.03% |
More |
800m |
4:32 |
9:07 |
47.50% |
More |
1km |
5:43 |
9:11 |
49.84% |
More |
Mile |
9:18 |
9:18 |
53.43% |
More |
5k |
30:01 |
9:40 |
54.30% |
More |
5 miles |
52:16 |
10:27 |
51.04% |
More |
10k |
1:08:02 |
10:57 |
49.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:54 |
8:54 |
55.81 |
5km |
30:07 |
9:42 |
54.11 |
5M |
50:13 |
10:03 |
53.12 |
10km |
1:03:25 |
10:12 |
52.62 |
10M |
1:45:45 |
10:35 |
51.96 |
Half |
2:21:21 |
10:47 |
51.38 |
20M |
3:42:43 |
11:08 |
51.15 |
Mara |
4:57:41 |
11:22 |
51.26 |
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