Wed 8th Jul 2020 at 4:00pm by Autumnleaves

Run > Recovery Run

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Time
33:32
Miles
3.34
Min/mi
10:02
Pacing
94%
WAVA
54.79
Stride(cm)
96
Cals
285
Cadence
167
BPM
131
%MHR
70.9
B/mi
1317
Asc(m)
45
Hillscore
1
Surface
Road

Notes & Comments

8 comments

30-35 minutes in Z1-Z2 - felt great! Towed Bint's cowboy and focused on form and hips.

Split Summary
===
1) 1m - 10:12(10:12/m) 125/138bpm 81cal 5.89/6.57mph
2) 1m - 9:48(9:48/m) 136/141bpm 89cal 6.12/6.93mph
3) 1m - 9:54(9:54/m) 136/138bpm 86cal 6.06/6.45mph
4) 0.34m - 3:38(10:37/m) 135/139bpm 29cal 5.65/5.93mph

10:12 9:48 9:54 3:38

	northernslowcoach (I hope, no notes yet)
	Autumnleaves It was - really enjoyed it!
	northernslowcoach Of course you did if the cowboy was involved
	Corrah Great running
	Bintmcskint Yee-hah!
	snogard 😀
	LindsD Well done!
	RRR-CAZ 🇬🇧 👍

Pace

19%

67%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:21	1:21	10:46	98 71-117	1054	167 164-174	2/2
0.25	2:39	1:19	10:29	121 119-123	1269	166 164-170	2/1
0.38	3:49	1:10	9:18	122 119-124	1135	170 168-172	0/3
0.50	5:10	1:21	10:45	122 119-125	1311	166 118-174	1/2
0.63	6:24	1:14	9:52	132 125-135	1303	169 168-172	4/1
0.75	7:40	1:16	10:06	135 134-136	1363	169 166-170	3/1
0.88	8:59	1:19	10:32	136 134-138	1433	171 168-172	3/0
1.00	10:11	1:13	9:42	133 131-136	1291	171 170-172	1/1
1.13	11:24	1:12	9:37	135 133-136	1298	169 166-172	1/1
1.25	12:39	1:16	10:04	137 135-138	1379	169 166-172	2/0
1.38	13:54	1:15	10:01	134 133-137	1342	167 166-168	0/1
1.50	15:13	1:19	10:35	135 134-137	1428	166 164-168	3/0
1.63	16:19	1:06	8:44	137 135-139	1198	169 168-170	1/6
1.75	17:33	1:14	9:50	137 135-138	1347	166 164-168	1/0
1.88	18:49	1:16	10:09	139 138-140	1412	168 166-170	3/0
2.00	19:59	1:10	9:23	138 137-139	1295	166 164-168	0/3
2.13	21:10	1:11	9:26	136 135-137	1284	167 166-168	1/4
2.25	22:25	1:15	9:58	136 135-138	1354	166 164-168	2/0
2.38	23:38	1:13	9:44	137 135-138	1334	166 164-170	2/4
2.50	24:52	1:14	9:54	136 134-137	1346	165 164-168	2/3
2.63	26:09	1:17	10:17	137 135-138	1408	166 164-168	2/1
2.75	27:24	1:14	9:55	137 136-138	1358	166 164-168	1/2
2.88	28:38	1:15	9:58	136 135-138	1355	167 164-168	1/3
3.00	29:54	1:15	10:03	136 135-137	1366	166 164-168	0/1
3.13	31:16	1:22	11:00	137 136-138	1506	164 164-166	3/0
3.25	32:36	1:20	10:41	134 132-136	1431	165 164-166	1/1
3.34	33:32	56	10:02	133 132-135	1334	164 164-164	0/2

Heart

131/140max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 45m, Range 15m, Flat prediction 33:30

Elevation Graph

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

Cadence

167 (174 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	167	3.3	33:23	10:00
Walk	0.4	118	0	9	38:53

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:18	9:15	43.39%	More
800m	4:42	9:28	46.77%	More
1km	5:54	9:30	48.56%	More
Mile	9:39	9:39	50.56%	More
5k	31:00	9:59	54.97%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:55	8:55	54.70
5km	30:58	9:58	55.04
5M	52:14	10:27	53.29
10km	1:06:20	10:41	52.56
10M	1:51:53	11:11	51.39
Half	2:30:32	11:29	49.91
20M	3:59:37	11:59	49.39
Mara	5:22:24	12:18	48.66

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To plan	Yes.
Pace (type)	Z1-2