Thu 12th Mar 2020 at 6:00am by Flatlander
Run > Recovery Run
- windy
- cold
-
Time
30:27
-
Miles
3.00
-
Min/mi
10:09
-
Pacing
92%
-
WAVA
52.54
-
Stride(cm)
94
-
Cals
262
-
Cadence
168
-
BPM
137
-
%MHR
75.9
-
B/mi
1386
-
Asc(m)
24
-
Surface
Road
Notes & Comments
2 comments
Test recovery run to the baker's.
1) 1m - 10:29(10:29/m) 130/152bpm 88cal 5.73/6.35mph Trying out myself
2) 1m - 9:51(9:51/m) 152/174bpm 89cal 6.09/6.47mph Tailwind
3) 1m - 10:08(10:08/m) 132/135bpm 85cal 5.92/6.55mph Back against the wind
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:32 |
1:32 |
12:20 |
100 68-122 |
1233 |
166 106-174 |
1/1 |
0.25 |
2:48 |
1:15 |
10:01 |
120 119-122 |
1203 |
167 166-168 |
1/1 |
0.38 |
4:01 |
1:13 |
9:45 |
123 119-127 |
1200 |
168 166-170 |
0/0 |
0.50 |
5:18 |
1:17 |
10:15 |
128 127-130 |
1312 |
167 164-170 |
1/0 |
0.63 |
6:43 |
1:25 |
11:24 |
135 130-140 |
1539 |
168 164-170 |
2/0 |
0.75 |
8:01 |
1:18 |
10:21 |
143 140-146 |
1480 |
167 164-168 |
1/0 |
0.88 |
9:18 |
1:17 |
10:15 |
145 143-146 |
1486 |
168 168-170 |
2/0 |
1.00 |
10:29 |
1:11 |
9:31 |
147 144-152 |
1400 |
169 168-170 |
0/1 |
1.13 |
11:41 |
1:12 |
9:39 |
159 155-161 |
1534 |
167 162-170 |
0/1 |
1.25 |
13:00 |
1:18 |
10:25 |
160 158-161 |
1666 |
167 162-170 |
0/2 |
1.38 |
14:13 |
1:13 |
9:47 |
161 159-163 |
1576 |
168 166-170 |
0/2 |
1.50 |
15:25 |
1:12 |
9:34 |
165 162-172 |
1579 |
169 168-170 |
1/1 |
1.63 |
16:36 |
1:11 |
9:30 |
168 162-173 |
1597 |
171 168-172 |
1/0 |
1.75 |
17:51 |
1:15 |
10:04 |
141 130-159 |
1419 |
169 166-172 |
0/0 |
1.88 |
19:05 |
1:14 |
9:49 |
131 128-132 |
1287 |
169 168-170 |
0/0 |
2.00 |
20:20 |
1:15 |
9:58 |
131 129-132 |
1306 |
170 168-170 |
0/1 |
2.13 |
21:36 |
1:16 |
10:11 |
132 131-134 |
1344 |
168 164-170 |
1/1 |
2.25 |
22:49 |
1:13 |
9:43 |
132 130-133 |
1282 |
168 164-170 |
3/0 |
2.38 |
24:06 |
1:17 |
10:18 |
131 129-133 |
1349 |
169 166-170 |
0/2 |
2.50 |
25:31 |
1:25 |
11:20 |
133 130-134 |
1508 |
167 166-170 |
4/0 |
2.63 |
26:44 |
1:13 |
9:43 |
131 129-135 |
1274 |
167 164-172 |
0/3 |
2.75 |
27:55 |
1:10 |
9:22 |
131 129-134 |
1227 |
167 166-168 |
0/1 |
2.88 |
29:05 |
1:11 |
9:26 |
132 131-132 |
1245 |
168 166-170 |
1/0 |
3.00 |
30:28 |
1:22 |
11:00 |
131 130-134 |
1441 |
166 164-168 |
1/2 |
3.00 |
30:30 |
2 |
9:39 |
134 134-134 |
1293 |
168 168-168 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
168 |
3 |
30:30 |
10:09 |
Walk |
0.0 |
106 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:20 |
9:22 |
39.04% |
More |
800m |
4:50 |
9:44 |
45.24% |
More |
1km |
6:02 |
9:42 |
47.32% |
More |
Mile |
9:45 |
9:45 |
49.88% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:30 |
9:30 |
51.20 |
5km |
31:36 |
10:10 |
52.50 |
5M |
52:20 |
10:28 |
51.91 |
10km |
1:05:53 |
10:36 |
51.63 |
10M |
1:49:06 |
10:55 |
51.70 |
Half |
2:25:16 |
11:05 |
51.06 |
20M |
3:47:28 |
11:22 |
51.68 |
Mara |
5:02:51 |
11:34 |
51.76 |
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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