Wed 11th Mar 2020 at 6:00pm by Bintmcskint

Run > Recovery Run

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Time
45:03
Miles
4.57
Min/mi
9:51
Pacing
89%
WAVA
56.34
Stride(cm)
94
Cals
386
Cadence
174
Asc(m)
90
Hillscore
3
Surface
Road

Notes & Comments

6 comments

Eddie said: 45 mins recovery

SO good just to be running after a hellish work week so far. Legs still a tad sore post massage but I really enjoyed being out. Wore my brand new shorts. A gift from me to me because work is sh*t and because Run and Become had a 15% discount for IWD. They are super duper shorts and make me feel like Courtney Dauwalter.

Split Summary
===
1) 1m - 9:41(9:41/m) 85cal 6.2/6.82mph
2) 1m - 9:36(9:36/m) 85cal 6.25/6.82mph
3) 1m - 10:01(10:01/m) 82cal 5.99/6.68mph
4) 1m - 9:59(9:59/m) 85cal 6.01/7.2mph
5) 0.57m - 5:47(10:06/m) 49cal 5.94/6.99mph

9:41 9:36 10:01 9:59 5:47

	northernslowcoach This made me Bintney
	Bintmcskint Bintney
	Seratonin
	PaulaMc 💪🏃🏼‍♀️🥰
	Autumnleaves
	Corrah Super shorts for super bint xx

Pin Map

0mi in 0

Pace

11%

28%

50%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:14	1:14	9:55	167 122-172	0/4
0.25	2:28	1:13	9:46	170 168-172	0/5
0.38	3:34	1:06	8:50	172 170-172	1/2
0.50	4:43	1:09	9:15	172 172-174	1/4
0.63	5:56	1:13 +2	9:42	173 170-174	2/1
0.75	7:11	1:15	10:03	175 174-176	1/1
0.88	8:26	1:15	9:58	174 172-176	4/0
1.00	9:46	1:20 +4	10:39	170 114-178	2/5
1.13	11:00	1:14	9:50	176 174-178	5/0
1.25	12:09	1:09	9:16	175 174-178	2/4
1.38	13:18	1:09	9:12	175 174-178	0/8
1.50	14:46	1:28 +14	11:42	167 122-176	0/3
1.63	15:54	1:08	9:05	175 174-176	1/1
1.75	17:31	1:36 +26	12:52	168 122-176	1/0
1.88	18:49	1:18	10:26	176 174-176	5/0
2.00	20:02	1:13	9:46	177 174-178	6/0
2.13	21:12	1:10	9:18	175 174-178	0/6
2.25	22:24	1:12	9:35	175 174-178	2/2
2.38	23:37	1:13	9:43	175 174-176	3/1
2.50	24:52	1:16	10:05	175 174-176	4/0
2.63	26:11	1:19	10:33	176 174-178	4/1
2.75	27:20	1:09	9:08	177 176-178	1/2
2.88	28:33	1:14	9:49	175 174-178	3/2
3.00	30:04	1:30	12:01	174 172-176	8/0
3.13	31:19	1:15	10:03	176 174-178	3/1
3.25	32:30	1:11	9:30	178 176-180	3/0
3.38	33:56	1:25	11:23	176 174-178	1/6
3.50	35:11	1:15	9:59	175 172-176	5/1
3.63	36:20	1:10	9:16	175 174-178	1/2
3.75	37:38	1:18	10:22	175 174-178	1/2
3.88	38:50	1:13	9:40	175 172-178	1/6
4.00	40:02	1:12	9:37	174 172-176	2/3
4.13	41:21	1:19	10:29	175 174-176	4/0
4.25	42:36	1:15	10:01	175 172-178	1/3
4.38	43:53	1:17	10:16	174 170-176	4/1
4.50	45:09	1:16	10:09	174 172-176	1/4
4.57	45:50	41	9:26	175 172-178	3/2

Elevation

Asc 90m, Range 28m, Flat prediction 44:30

Elevation Graph

Biggest Climbs (m)	Min/mi
16 2.8%	10:06
11 1.4%	10:33
See your biggest climbs

Cadence

174 (180 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.0	174	4.6	44:54	9:51
Walk	2.0	120	0	56	58:47

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:02	44.44%	More
800m	4:39	9:21	47.31%	More
1km	5:53	9:28	48.70%	More
Mile	9:36	9:36	50.83%	More
5k	31:04	10:00	54.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:00	9:00	54.20
5km	29:56	9:38	56.94
5M	49:33	9:55	56.18
10km	1:02:24	10:03	55.87
10M	1:43:19	10:20	55.65
Half	2:17:34	10:30	54.61
20M	3:35:25	10:46	54.94
Mara	4:46:48	10:57	54.70

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