Sun 15th Mar 2020 at 9:00am by Bintmcskint
Run > Recovery Run
-
Time
1:00:12
-
Miles
5.93
-
Min/mi
10:09
-
Pacing
70%
-
WAVA
55.15
-
Stride(cm)
91
-
Cals
498
-
Cadence
174
-
Asc(m)
153
-
Hillscore
12
-
Surface
Road
Notes & Comments
4 comments
Eddie said: Recovery 60 mins trot
Tired legs but then that's the point of a recovery run. Random route made up as I went along resulted in going the "wrong" way along Barry Rd (ie the long drag up the slightest of gradients)
Split Summary
===
1) 1m - 10:22(10:22/m) 82cal 5.79/6.53mph
2) 1m - 9:47(9:47/m) 80cal 6.13/7.78mph
3) 1m - 10:22(10:22/m) 84cal 5.79/6.87mph
4) 1m - 10:00(10:00/m) 85cal 6/7.16mph
5) 1m - 10:07(10:07/m) 88cal 5.93/6.93mph
6) 0.93m - 9:34(10:18/m) 79cal 5.83/6.87mph
10:22 9:47 10:22 10:00 10:07 9:34
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:02 |
3:02 +15
|
12:09 |
168 104-174 |
15/1 |
0.50 |
5:37 |
2:35 |
10:19 |
174 166-176 |
16/0 |
0.75 |
8:13 |
2:37 |
10:26 |
175 174-176 |
11/4 |
1.00 |
10:37 |
2:23 |
9:33 |
174 172-176 |
1/18 |
1.25 |
13:13 |
2:36 |
10:25 |
174 160-176 |
5/8 |
1.50 |
15:45 |
2:32 +10
|
10:07 |
171 122-176 |
1/14 |
1.75 |
18:07 |
2:22 |
9:30 |
175 174-176 |
1/10 |
2.00 |
20:34 |
2:27 |
9:47 |
175 172-178 |
3/7 |
2.25 |
24:53 |
4:19 +1:47
|
17:16 |
173 114-178 |
2/7 |
2.50 |
27:45 |
2:52 +13
|
11:28 |
174 166-178 |
6/7 |
2.75 |
30:22 |
2:38 +5
|
10:30 |
173 138-176 |
6/4 |
3.00 |
33:07 |
2:45 +7
|
11:00 |
177 176-180 |
9/1 |
3.25 |
35:46 |
2:39 |
10:36 |
176 172-178 |
10/1 |
3.50 |
38:31 |
2:45 +20
|
11:00 |
180 176-248 |
5/4 |
3.75 |
41:00 |
2:29 |
9:57 |
177 174-178 |
1/7 |
4.00 |
43:27 |
2:27 |
9:46 |
177 174-178 |
3/10 |
4.25 |
45:58 |
2:31 |
10:03 |
176 174-178 |
4/2 |
4.50 |
48:28 |
2:31 |
10:03 |
177 176-178 |
6/1 |
4.75 |
50:58 |
2:29 |
9:57 |
177 174-180 |
4/1 |
5.00 |
53:35 |
2:37 |
10:30 |
176 174-178 |
6/0 |
5.25 |
56:32 |
2:56 +14
|
11:46 |
176 120-182 |
16/1 |
5.50 |
59:27 |
2:55 +16
|
11:41 |
175 122-180 |
14/5 |
5.75 |
1:01:49 |
2:22 |
9:29 |
177 176-180 |
1/14 |
5.93 |
1:03:38 |
1:49 |
10:10 |
177 176-178 |
5/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.2 |
175 |
5.9 |
59:56 |
10:16 |
Walk |
4.8 |
119 |
0 |
3:06 |
1:43:59 |
Pause |
0.9 |
- |
- |
36 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:47 |
45.67% |
More |
800m |
4:41 |
9:26 |
46.93% |
More |
1km |
5:54 |
9:30 |
48.54% |
More |
Mile |
9:43 |
9:43 |
50.22% |
More |
5k |
32:29 |
10:27 |
52.46% |
More |
5 miles |
53:23 |
10:41 |
52.15% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:07 |
9:07 |
53.50 |
5km |
30:20 |
9:46 |
56.18 |
5M |
50:15 |
10:03 |
55.40 |
10km |
1:03:15 |
10:11 |
55.12 |
10M |
1:44:45 |
10:29 |
54.88 |
Half |
2:19:28 |
10:39 |
53.87 |
20M |
3:38:24 |
10:55 |
54.19 |
Mara |
4:50:47 |
11:06 |
53.95 |
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waits for notes, were you 12 seconds over?!
Notes added
Good work on tired legs xx
Nice recovery running