Wed 5th Feb 2020 at 10:00am by Flatlander
Run > Recovery Run
-
Time
35:48
-
Miles
3.50
-
Min/mi
10:14
-
Pacing
93%
-
WAVA
52.46
-
Stride(cm)
93
-
Cals
309
-
Cadence
170
-
BPM
140
-
%MHR
77.9
-
B/mi
1434
-
Asc(m)
26
-
Surface
Road
Notes & Comments
Easy short recovery run after the 3 hard runs recently.
1) 1m - 10:13(10:13/m) 144/168bpm 87cal 5.87/6.26mph
2) 1m - 9:58(9:58/m) 160/173bpm 95cal 6.02/6.39mph
3) 1m - 10:21(10:21/m) 128/131bpm 85cal 5.8/6.64mph
4) 0.5m - 5:15(10:29/m) 128/131bpm 42cal 5.72/6.05mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:21 |
1:21 |
10:50 |
99 72-121 |
1073 |
163 96-170 |
1/1 |
0.25 |
2:39 |
1:18 |
10:25 |
120 118-122 |
1250 |
168 166-170 |
1/0 |
0.38 |
3:58 |
1:19 |
10:33 |
129 120-139 |
1360 |
169 168-172 |
2/0 |
0.50 |
5:19 |
1:20 |
10:41 |
151 142-159 |
1614 |
169 168-172 |
2/2 |
0.63 |
6:33 |
1:14 |
9:55 |
162 160-164 |
1607 |
171 170-174 |
0/2 |
0.75 |
7:48 |
1:15 |
10:00 |
165 164-167 |
1650 |
172 170-174 |
1/1 |
0.88 |
9:00 |
1:12 |
9:39 |
166 165-167 |
1601 |
173 172-176 |
1/2 |
1.00 |
10:12 |
1:12 |
9:35 |
165 161-168 |
1583 |
171 168-176 |
1/1 |
1.13 |
11:27 |
1:15 |
10:00 |
169 167-172 |
1691 |
172 170-174 |
0/0 |
1.25 |
12:42 |
1:15 |
10:00 |
170 167-171 |
1701 |
171 170-172 |
1/2 |
1.38 |
13:57 |
1:15 |
9:58 |
166 158-171 |
1656 |
172 170-174 |
0/1 |
1.50 |
15:14 |
1:17 |
10:14 |
159 158-160 |
1627 |
171 168-174 |
2/2 |
1.63 |
16:28 |
1:14 |
9:55 |
162 159-164 |
1606 |
172 170-174 |
2/0 |
1.75 |
17:42 |
1:13 |
9:47 |
163 161-166 |
1594 |
171 170-172 |
2/1 |
1.88 |
18:59 |
1:17 |
10:19 |
153 144-159 |
1578 |
171 168-174 |
0/0 |
2.00 |
20:12 |
1:13 |
9:42 |
133 128-143 |
1290 |
172 170-174 |
0/1 |
2.13 |
21:30 |
1:19 |
10:30 |
129 128-131 |
1354 |
171 168-172 |
0/0 |
2.25 |
22:43 |
1:13 |
9:41 |
128 125-129 |
1240 |
171 170-172 |
1/1 |
2.38 |
23:59 |
1:15 |
10:04 |
127 126-128 |
1278 |
172 170-174 |
0/0 |
2.50 |
25:13 |
1:14 |
9:53 |
128 127-129 |
1265 |
171 168-174 |
1/0 |
2.63 |
26:31 |
1:19 |
10:28 |
129 127-131 |
1351 |
170 168-174 |
1/1 |
2.75 |
27:53 |
1:22 |
10:57 |
127 124-131 |
1391 |
169 166-172 |
0/1 |
2.88 |
29:11 |
1:18 |
10:24 |
127 124-129 |
1321 |
169 166-172 |
1/0 |
3.00 |
30:43 |
1:32 +10
|
12:13 |
126 122-128 |
1539 |
168 162-170 |
1/1 |
3.13 |
32:01 |
1:18 |
10:28 |
129 127-130 |
1349 |
169 168-170 |
0/2 |
3.25 |
33:23 |
1:21 |
10:48 |
129 127-130 |
1394 |
170 168-172 |
1/1 |
3.38 |
34:45 |
1:23 |
11:02 |
127 126-129 |
1401 |
169 168-172 |
1/0 |
3.50 |
35:59 |
1:14 |
9:49 |
129 128-131 |
1267 |
169 162-172 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
170 |
3.5 |
35:49 |
10:17 |
Walk |
0.0 |
96 |
0 |
0 |
NAN:00:00 |
Pause |
0.5 |
- |
- |
10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:29 |
38.60% |
More |
800m |
4:52 |
9:47 |
45.00% |
More |
1km |
6:06 |
9:49 |
46.75% |
More |
Mile |
9:52 |
9:52 |
49.27% |
More |
5k |
31:44 |
10:13 |
52.27% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:29 |
9:29 |
51.29 |
5km |
31:33 |
10:09 |
52.58 |
5M |
52:15 |
10:27 |
52.00 |
10km |
1:05:47 |
10:35 |
51.71 |
10M |
1:48:56 |
10:54 |
51.78 |
Half |
2:25:02 |
11:04 |
51.15 |
20M |
3:47:07 |
11:21 |
51.76 |
Mara |
5:02:24 |
11:33 |
51.83 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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