Sun 14th Jun 2020 at 9:00am by Bintmcskint

Run > Recovery Run

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Time
45:02
Miles
4.49
Min/mi
10:02
Pacing
90%
WAVA
55.97
Stride(cm)
90
Cals
381
Cadence
178
Asc(m)
70
Surface
Road

Notes & Comments

7 comments

Eddie said: Recovery 45 mins - keeping this really flat! Think legs might be slightly cooked!

Lovely daydreamy, bimbly run. Legs are, indeed, slightly cooked BUT they are perfectly cooked. If my legs were pasta they would be al dente - with just that perfect little bit of bite - and not over-cooked and all soft and mushy. I feel good. Yes, legs are tired but no niggles, aches or pains. I've really enjoyed week one of hill training :-)

Split Summary
===
1) 1m - 10:17(10:17/m) 83cal 5.83/7.22mph
2) 1m - 9:45(9:45/m) 85cal 6.15/6.99mph
3) 1m - 9:51(9:51/m) 85cal 6.09/7.66mph
4) 1m - 10:07(10:07/m) 85cal 5.93/7.22mph
5) 0.49m - 5:02(10:14/m) 43cal 5.86/6.82mph

10:17 9:45 9:51 10:07 5:02

	northernslowcoach Morning
	Badger Good pace for recovery! You're going to kill your next race, whenever it is...
	Rosehip tired but niggle free sounds like a perfect state for legs Nice!
	Corrah That sounds just wonderful
	Autumnleaves Sounds as if everything is going perfectly!
	PaulaMc Just perfect 👌
	Seratonin "Al dente legs" LOL

Pin Map

0mi in 0

Pace

10%

37%

35%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:24	1:24	11:10	173 172-176	3/3
0.25	2:41	1:17	10:20	173 172-176	1/2
0.38	4:06	1:25	11:17	174 170-176	1/2
0.50	5:19	1:13	9:42	177 174-178	2/2
0.63	6:30	1:11	9:28	179 176-180	0/4
0.75	7:42	1:12	9:35	179 176-182	2/3
0.88	8:56	1:15	9:58	179 178-180	1/2
1.00	10:17	1:20	10:41	178 176-180	2/2
1.13	11:26	1:09	9:15	177 176-178	1/2
1.25	12:36	1:11	9:25	177 176-178	2/1
1.38	13:48	1:12	9:34	178 176-180	1/2
1.50	15:03	1:15	9:59	178 176-180	0/1
1.63	16:21	1:18	10:22	178 176-180	4/0
1.75	17:33	1:12	9:36	179 178-180	1/4
1.88	18:52	1:20	10:36	177 176-178	2/1
2.00	20:02	1:09	9:13	178 176-180	1/4
2.13	21:22	1:21	10:46	177 174-178	3/0
2.25	22:31	1:08	9:06	177 174-178	0/2
2.38	23:42	1:12	9:35	178 174-180	2/1
2.50	24:55	1:12	9:39	178 176-180	0/2
2.63	26:10	1:16	10:05	178 178-180	5/0
2.75	27:23	1:13	9:43	178 176-180	1/4
2.88	28:48	1:25 +4	11:22	178 176-180	5/0
3.00	29:56	1:07	8:57	178 176-180	0/4
3.13	31:10	1:14	9:54	178 176-180	1/1
3.25	32:25	1:15	9:58	178 176-180	1/0
3.38	33:36	1:12	9:35	178 178-180	1/1
3.50	34:58	1:21	10:52	179 176-182	2/2
3.63	36:17	1:19	10:34	178 176-180	2/1
3.75	37:33	1:16	10:04	178 176-180	2/1
3.88	38:50	1:18	10:20	179 178-180	3/1
4.00	40:04	1:14	9:49	179 176-180	4/0
4.13	41:18	1:14	9:50	177 176-178	4/3
4.25	42:33	1:16	10:07	177 174-178	2/2
4.38	43:58	1:25	11:18	178 176-180	3/0
4.49	45:06	1:08	9:42	177 176-180	2/0

Elevation

Asc 70m, Range 20m, Flat prediction 45:02

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

178 (182 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:18	9:14	43.88%	More
800m	4:42	9:27	47.43%	More
1km	5:56	9:32	48.98%	More
Mile	9:38	9:38	51.25%	More
5k	30:32	9:50	56.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:10	9:10	53.81
5km	30:29	9:49	56.54
5M	50:28	10:06	55.80
10km	1:03:33	10:14	55.50
10M	1:45:14	10:31	55.30
Half	2:20:06	10:42	54.29
20M	3:39:24	10:58	54.64
Mara	4:52:07	11:09	54.41

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