Wed 4th Mar 2020 at 7:00am by Rosehip

Run > Recovery Run

Not good

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Time
46:33
Miles
3.67
Min/mi
12:41
Pacing
92%
WAVA
44.47
Stride(cm)
79
Cals
415
Cadence
162
BPM
141
%MHR
78.2
B/mi
1785
Asc(m)
22
Surface
Mixed

Notes & Comments

3 comments

The recovery run I should have done yesterday, Noticing the difference not walking a few miles with the dog a day after a long run makes and learning that even if he can't walk with me a nice long walk makes the legs feel better.

No wind, no rain, skylarks

Split Summary
===
1) 1m - 12:43(12:43/m) 133/145bpm 110cal 4.72/5.24mph
2) 1m - 13:03(13:03/m) 142/164bpm 117cal 4.6/5.09mph
3) 1m - 12:36(12:36/m) 144/152bpm 114cal 4.76/5.34mph
4) 0.67m - 8:11(12:14/m) 145/154bpm 74cal 4.91/5.36mph

12:43 13:03 12:36 8:11

	northernslowcoach
	RRR-CAZ 🇬🇧 Walking is great for recovery
	EdJ I skim read that too quickly as "no wind, no rain, no sharks"...

Pace

10%

25%

56%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:42	1:42	13:39	115 98-143	1569	152 112-170	1/0
0.25	3:23	1:41	13:28	132 125-137	1777	159 132-170	1/1
0.38	4:52	1:29	11:51	131 127-137	1551	168 166-170	0/1
0.50	6:32	1:40	13:19	135 128-142	1798	159 128-170	1/0
0.63	8:02	1:30	12:02	138 130-142	1661	169 166-170	1/0
0.75	9:37	1:35	12:40	138 128-142	1749	159 122-170	1/1
0.88	11:05	1:27	11:39	139 136-142	1618	169 168-170	0/1
1.00	12:43	1:38	13:06	140 134-145	1834	157 124-170	0/0
1.13	14:18	1:35	12:38	140 134-143	1770	166 166-168	1/1
1.25	15:59	1:41	13:32	141 131-156	1908	154 82-168	1/0
1.38	17:37	1:38	13:01	143 138-146	1860	165 118-166	2/0
1.50	19:17	1:40	13:18	139 133-144	1849	155 118-168	1/2
1.63	20:56	1:39	13:14	141 137-145	1865	159 118-168	0/2
1.75	22:28	1:32	12:14	138 134-143	1689	162 118-168	2/0
1.88	24:11	1:43	13:48	145 139-150	2000	159 118-170	1/0
2.00	25:46	1:35	12:37	150 137-164	1892	167 166-170	1/0
2.13	27:21	1:36	12:46	145 136-149	1851	158 122-170	0/0
2.25	28:53	1:31	12:12	142 135-149	1731	167 166-170	1/1
2.38	30:36	1:43	13:44	146 137-152	2004	159 126-170	1/0
2.50	32:08	1:32	12:18	143 138-147	1759	167 162-168	0/0
2.63	33:43	1:35	12:40	145 137-152	1836	159 128-170	0/2
2.75	35:14	1:31	12:07	144 139-151	1745	168 166-170	1/1
2.88	36:53	1:39	13:11	143 134-151	1886	157 122-170	0/1
3.00	38:22	1:29	11:53	146 139-152	1734	168 166-172	0/1
3.13	40:00	1:39	13:09	145 140-154	1907	160 130-170	1/1
3.25	41:31	1:30	12:01	144 140-147	1731	168 166-170	0/0
3.38	43:04	1:33	12:27	141 137-147	1755	158 124-172	0/3
3.50	44:32	1:28	11:44	148 142-152	1736	170 168-172	1/0
3.63	46:05	1:33	12:22	145 141-150	1792	156 118-170	1/0
3.67	46:33	28	10:44	149 147-151	1600	171 168-172	0/0

Heart

141/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 22m, Range 7m, Flat prediction 46:33

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

162 (172 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.8	167	3.2	39:28	12:11
Walk	15.2	129	0.4	7:05	16:29

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:56	11:50	34.58%	More
800m	6:00	12:03	37.71%	More
1km	7:27	12:00	39.43%	More
Mile	12:18	12:18	40.58%	More
5k	39:17	12:39	44.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:39	9:39	51.71
5km	38:03	12:15	45.82
5M	1:07:41	13:32	42.10
10km	1:28:03	14:10	40.54
10M	2:36:37	15:40	37.61
Half	3:37:10	16:35	35.46
20M	6:02:26	18:07	33.50
Mara	8:22:32	19:11	32.05

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stride length
cadence