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Thu 17th Apr 2025 at 3:10pm by tipsku

Run > Recovery Run

breezy

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Time
30:20
Miles
2.59
Min/mi
11:43
Pacing
94.2%
WAVA
40.60
Stride(cm)
77
Cals
201
Cadence
178
BPM
110
%MHR
59.7
B/mi
1287
Asc(m)
38
Hillscore
1
Surface
Mixed

Notes & Comments

4 comments

First run after the marathon with my sis

After three rest days, I tried a gentle run with my sister. It's kind of okay but I can still feel some residual stiffness, especially going downhill. We had a lovely chat along the way 🥰

1) 0.62mi - 7:19(11:46/mi) 107/116bpm [1259b/mi] 48cal
2) 0.62mi - 7:51(12:38/mi) 111/121bpm [1402b/mi] 52cal
3) 0.62mi - 7:06(11:26/mi) 112/124bpm [1280b/mi] 48cal
4) 0.62mi - 6:55(11:08/mi) 110/120bpm [1224b/mi] 45cal
5) 0.1mi - 1:09(11:32/mi) 109/115bpm [1258b/mi] 8cal

7:19 7:51 7:06 6:55 1:09

	riggys99 Sounds a nice first run back
	Mark J 🇳🇿 Feeling that pain too
	tipsku Thank you. It's improving every day. I hope your legs are getting back to normal, too, @Mark J
	Mark J 🇳🇿 Still quite achy quads.

Pin Map

0mi in 0

Pace

67%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:29	1:29	11:48	105 76-115	1239	177 100-212	5/0
0.25	3:01	1:32	12:16	105 101-111	1288	176 170-182	5/0
0.38	4:30	1:29	11:52	108 103-111	1282	176 172-180	5/3
0.50	5:54	1:24	11:14	107 98-115	1202	175 172-178	4/5
0.63	7:20	1:27	11:33	110 100-116	1271	176 172-178	7/6
0.75	8:49	1:28	11:46	107 105-111	1259	175 174-178	7/6
0.88	10:24	1:35	12:39	110 105-118	1391	175 174-178	9/7
1.00	12:02	1:39	13:11	114 107-121	1503	175 172-184	10/4
1.13	13:39	1:36	12:50	113 108-119	1451	176 172-180	10/5
1.25	15:14	1:35	12:43	110 104-122	1398	178 174-180	8/6
1.38	16:40	1:26	11:31	117 104-124	1347	181 176-184	4/2
1.50	18:07	1:26	11:30	109 103-115	1254	179 176-182	1/3
1.63	19:32	1:26	11:26	111 104-116	1269	180 174-188	3/3
1.75	20:57	1:25	11:18	114 110-119	1289	180 176-188	5/3
1.88	22:22	1:25	11:20	109 103-113	1235	180 176-188	1/3
2.00	23:47	1:25	11:18	111 107-116	1254	179 174-182	3/2
2.13	25:11	1:24	11:09	114 110-120	1271	180 176-182	2/2
2.25	26:35	1:25	11:16	112 107-119	1262	179 176-182	2/2
2.38	27:59	1:24	11:10	107 102-114	1195	177 172-182	1/9
2.50	29:21	1:22	10:54	104 99-111	1133	179 174-182	2/8
2.59	30:19	58	11:23	109 102-115	1241	178 148-182	2/4

Heart

110/124max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 38m, Range 32m, Flat prediction 30:14

Elevation Graph

Biggest Climbs (m)	Min/mi
12 2.8%	12:06
See your biggest climbs

Cadence

178 (212 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	177	2.6	30:17	11:43
Walk	0.1	124	0	2	17:19

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:42	10:51	33.47%	More
800m	5:30	11:04	36.21%	More
1km	6:55	11:08	37.53%	More
Mile	11:12	11:12	39.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:04	11:04	39.80
5km	36:47	11:50	40.80
5M	1:00:55	12:11	40.12
10km	1:16:42	12:21	39.78
10M	2:07:00	12:42	39.51
Half	2:49:06	12:55	39.21
20M	4:24:48	13:14	39.03
Mara	5:52:33	13:27	38.71

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