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Fri 22nd May 2020 at 10:00am by Bintmcskint

Run > Recovery Run

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Time
40:02
Miles
4.17
Min/mi
9:36
Pacing
67.5%
WAVA
56.98
Stride(cm)
96
Cals
356
Cadence
175
Asc(m)
86
Hillscore
4
Surface
Road

Notes & Comments

Eddie said: 40 mins recovery

Lovely relaxed run along random streets. Feeling good.

This week has been a taper week. A couple of easy days today and tomorrow then a rest day on Sunday before I begin the Centurion Running One Community event. I am going to attempt my first 100 mile training week. :-)

I am ridiculously excited about this and it has been lovely having a challenge to look forward to.

Work gifted us a free day off today. This is lovely on lots of levels. Really looking forward to the 4 day weekend.

Split Summary
===
1) 1m - 9:50(9:50/m) 84cal 6.1/6.89mph
2) 1m - 9:27(9:26/m) 86cal 6.36/7.12mph
3) 1m - 9:46(9:46/m) 85cal 6.15/6.95mph
4) 1m - 9:21(9:21/m) 86cal 6.42/7.62mph
5) 0.17m - 1:39(9:41/m) 15cal 6.2/6.93mph

9:50 9:27 9:46 9:21 1:39

	northernslowcoach
	Badger Good luck with next week!
	northernslowcoach what a lovely gift enjoy the weekend!
	Autumnleaves Ooh exciting! Will be watching with interest xx
	Rosehip Good
	Carpathius Excellent stuff all round
	PaulaMc I’m as glad that you got the extra day off as I am about anything else 😀
	Seratonin well done

Map

0mi in 0

Multigraph

Pace
Elev
Cadence
Stride

Multi Graph Loading...

mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:11	2:11 +57	17:29	161 122-174	1/4
0.25	3:28	1:17	10:18	174 172-176	2/3
0.38	4:43	1:15	9:58	174 170-176	2/3
0.50	5:54	1:11	9:31	175 172-176	1/6
0.63	7:12	1:18 +4	10:23	174 162-180	2/2
0.75	9:01	1:49 +34	14:31	170 124-178	2/2
0.88	10:10	1:09	9:12	178 176-178	1/2
1.00	11:25	1:14	9:56	177 174-178	2/2
1.13	12:33	1:08	9:06	176 174-178	1/3
1.25	13:44	1:11	9:30	176 174-178	4/0
1.38	14:55	1:11	9:28	176 172-178	0/4
1.50	16:06	1:11	9:27	176 172-178	0/3
1.63	17:15	1:09	9:16	176 176-178	0/3
1.75	18:24	1:08	9:05	176 174-178	1/1
1.88	19:37	1:14	9:50	176 174-178	2/1
2.00	20:51	1:14	9:51	176 174-176	3/0
2.13	23:27	2:35 +1:27	20:43	169 122-180	4/0
2.25	24:45	1:18	10:26	177 174-178	2/1
2.38	25:57	1:13	9:41	176 174-178	3/1
2.50	27:14	1:17	10:13	176 174-178	9/0
2.63	28:20	1:06	8:51	176 172-178	0/8
2.75	29:38	1:18	10:22	177 172-178	8/0
2.88	30:59	1:21 +3	10:50	177 176-180	5/0
3.00	32:07	1:08	9:05	178 176-180	2/2
3.13	33:17	1:09	9:14	178 176-178	1/5
3.25	34:27	1:10	9:22	176 174-178	2/1
3.38	35:43	1:17	10:13	176 176-178	6/1
3.50	36:54	1:11	9:24	179 176-180	3/2
3.63	38:02	1:08	9:03	178 176-180	0/8
3.75	39:13	1:11	9:31	178 176-180	3/1
3.88	40:21	1:08	9:00	176 174-178	1/2
4.00	41:28	1:07	8:59	177 176-178	2/2
4.13	42:39	1:11	9:26	179 176-180	3/2
4.17	43:07	28	10:24	177 176-180	1/0

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
21	1.9%	11:55
15	5.1%	10:46

Cadence Distribution
175 avge / 180 max Stride Length: 96cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	92.7	176	4.1	39:51	9:58
Walk	3.9	122	0	1:45	1:24:11
Pause	3.4	-	-	1:31	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:48	45.99%	More
800m	4:32	9:07	49.24%	More
1km	5:39	9:06	51.28%	More
Mile	9:19	9:19	52.63%	More
5k	31:02	9:59	54.59%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:49	8:49	55.63
5km	29:18	9:26	57.83
5M	48:32	9:42	56.51
10km	1:01:06	9:50	55.88
10M	1:41:11	10:07	55.73
Half	2:14:42	10:17	55.45
20M	3:30:57	10:33	54.53
Mara	4:40:51	10:43	53.64

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