Sat 9th Jan 2021 at 10:00am by Autumnleaves

Run > Recovery Run

foggy
v cold

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Time
45:01
Miles
3.55
Min/mi
12:41
Pacing
93%
WAVA
43.88
Stride(cm)
80
Cals
325
Cadence
159
BPM
128
%MHR
68.9
B/mi
1617
Asc(m)
60
Surface
Road

Notes & Comments

6 comments

On the plan 45 minutes in Z1. Finding the right pace is a challenge and involved the odd little walk. Really foggy out. At one point I disturbed a kestrel mid kill - it gave me a very dirty look!

Split Summary
===
1) 1m - 13:15(13:15/m) 126/135bpm 104cal 4.53/4.93mph
2) 1m - 12:20(12:20/m) 128/133bpm 91cal 4.87/5.38mph
3) 1m - 12:15(12:15/m) 129/133bpm 84cal 4.9/5.26mph
4) 0.55m - 7:12(13:11/m) 129/134bpm 46cal 4.55/5.36mph

13:15 12:20 12:15 7:12

	LindsD Nice work x
	Sombrero Nicely done.
	snogard 😀
	northernslowcoach Wow
	Bintmcskint Nice running but wow kestrel!!!!
	Corrah Wow, amazing and good running xx

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:41	1:41	13:25	111 89-127	1490	154 118-166	2/0
0.25	3:21	1:40	13:22	125 124-126	1671	156 154-160	1/1
0.38	4:57	1:36	12:47	125 124-128	1597	157 154-158	1/3
0.50	6:32	1:35	12:39	130 126-131	1644	157 154-160	1/0
0.63	8:12	1:41	13:26	129 127-131	1734	155 130-160	2/1
0.75	9:52	1:40	13:19	131 130-133	1744	155 154-156	3/1
0.88	11:34	1:42	13:32	129 126-135	1746	157 154-160	3/4
1.00	13:14	1:40	13:19	129 123-133	1717	152 128-162	1/1
1.13	14:46	1:32	12:16	124 121-127	1521	160 158-164	1/1
1.25	16:17	1:31	12:11	130 127-132	1584	159 158-162	3/1
1.38	17:54	1:37	12:57	129 127-130	1672	157 154-160	1/1
1.50	19:29	1:35	12:39	128 126-130	1619	159 156-164	7/1
1.63	20:55	1:26	11:26	130 128-133	1487	163 160-166	0/8
1.75	22:27	1:32	12:18	129 127-132	1587	163 160-166	1/1
1.88	24:04	1:37	12:58	129 127-131	1673	161 158-162	4/2
2.00	25:34	1:30	11:58	128 127-129	1533	161 160-162	1/2
2.13	27:05	1:31	12:11	130 128-133	1584	160 158-162	3/1
2.25	28:35	1:30	11:56	130 129-132	1552	162 158-164	0/2
2.38	30:02	1:27	11:34	128 127-130	1480	163 162-166	0/4
2.50	31:30	1:29	11:48	130 128-131	1534	164 162-166	2/1
2.63	33:05	1:34	12:35	128 125-130	1610	164 162-168	0/3
2.75	34:43	1:39	13:09	127 125-128	1669	163 158-168	3/2
2.88	36:15	1:32	12:16	131 128-133	1608	161 158-164	2/2
3.00	37:49	1:34	12:30	128 124-131	1601	163 160-166	1/3
3.13	39:18	1:29	11:51	128 126-131	1518	161 160-164	1/1
3.25	41:02	1:44	13:56	130 127-134	1811	161 160-164	3/1
3.38	42:35	1:32	12:19	128 127-132	1576	162 160-164	1/5
3.50	44:19	1:44	13:54	130 128-132	1808	157 148-164	4/1
3.55	45:01	42	15:22	126 120-132	1937	144 118-158	0/1

Heart

128/135max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 60m, Range 14m, Flat prediction 45:01

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

159 (168 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.5	159	3.5	44:21	12:38
Walk	1.5	123	0	40	18:13

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:52	11:30	35.20%	More
800m	5:52	11:49	37.98%	More
1km	7:22	11:52	39.37%	More
Mile	11:57	11:57	41.27%	More
5k	38:58	12:33	44.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:11	11:11	44.11
5km	38:53	12:31	44.33
5M	1:05:35	13:07	42.94
10km	1:23:16	13:24	42.36
10M	2:20:28	14:03	41.43
Half	3:08:59	14:26	40.25
20M	5:00:50	15:03	39.85
Mara	6:44:45	15:27	39.27

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