Tue 12th Jan 2021 at 6:00am by Ness
Run > Recovery Run
-
Time
46:23
-
Miles
4.00
-
Min/mi
11:36
-
Pacing
94%
-
WAVA
47.64
-
Stride(cm)
83
-
Cals
392
-
Cadence
167
-
BPM
153
-
%MHR
82.8
-
B/mi
1776
-
Asc(m)
90
-
Hillscore
5
-
Surface
Road
Notes & Comments
2 comments
Gentle recovery run. Felt ok. No tape on calf or strapping on knee so improvements. 😁
11:42 11:10 11:41 11:49 2
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:26 |
1:26 |
11:26 |
123 98-146 |
1407 |
160 154-164 |
4/3 |
0.25 |
3:02 |
1:37 |
12:53 |
138 134-145 |
1778 |
162 158-166 |
14/2 |
0.38 |
4:30 |
1:28 |
11:44 |
138 137-140 |
1619 |
165 164-168 |
2/2 |
0.50 |
5:56 |
1:26 |
11:29 |
138 136-140 |
1584 |
164 164-166 |
1/2 |
0.63 |
7:27 |
1:31 |
12:07 |
138 136-141 |
1673 |
164 160-166 |
1/2 |
0.75 |
8:54 |
1:26 |
11:30 |
140 136-142 |
1611 |
165 164-166 |
2/2 |
0.88 |
10:18 |
1:24 |
11:15 |
138 137-141 |
1553 |
167 164-168 |
2/2 |
1.00 |
11:41 |
1:23 |
11:06 |
138 135-142 |
1531 |
167 164-168 |
0/5 |
1.13 |
13:11 |
1:29 |
11:54 |
139 135-141 |
1655 |
166 164-168 |
4/1 |
1.25 |
14:31 |
1:20 |
10:39 |
141 138-144 |
1502 |
170 168-172 |
0/5 |
1.38 |
15:56 |
1:25 |
11:22 |
142 139-143 |
1615 |
170 168-172 |
1/3 |
1.50 |
17:19 |
1:23 |
11:04 |
143 141-146 |
1583 |
169 166-172 |
2/1 |
1.63 |
18:44 |
1:25 |
11:19 |
144 142-146 |
1629 |
168 164-170 |
1/3 |
1.75 |
20:04 |
1:20 |
10:39 |
146 143-148 |
1556 |
167 164-170 |
0/15 |
1.88 |
21:23 |
1:20 |
10:38 |
147 145-148 |
1562 |
165 162-168 |
0/11 |
2.00 |
22:51 |
1:28 |
11:43 |
155 146-166 |
1816 |
166 164-170 |
1/0 |
2.13 |
24:22 |
1:31 |
12:05 |
157 154-162 |
1898 |
166 164-168 |
4/0 |
2.25 |
25:50 |
1:28 |
11:47 |
158 157-161 |
1862 |
167 164-170 |
1/1 |
2.38 |
27:16 |
1:26 |
11:27 |
159 158-161 |
1820 |
167 166-170 |
2/2 |
2.50 |
28:43 |
1:27 |
11:36 |
161 158-168 |
1867 |
168 166-170 |
1/5 |
2.63 |
30:13 |
1:30 |
12:00 |
167 165-169 |
2004 |
166 164-168 |
5/0 |
2.75 |
31:40 |
1:27 |
11:38 |
169 167-171 |
1967 |
168 166-170 |
2/2 |
2.88 |
33:08 |
1:28 |
11:43 |
170 167-172 |
1992 |
168 166-170 |
2/0 |
3.00 |
34:32 |
1:24 |
11:09 |
170 168-171 |
1895 |
170 168-176 |
1/5 |
3.13 |
36:00 |
1:28 |
11:48 |
169 168-172 |
1994 |
167 166-170 |
1/1 |
3.25 |
37:26 |
1:26 |
11:25 |
170 168-173 |
1942 |
167 164-170 |
5/0 |
3.38 |
38:54 |
1:28 |
11:43 |
169 167-172 |
1980 |
168 166-170 |
4/1 |
3.50 |
40:22 |
1:28 |
11:46 |
171 168-174 |
2012 |
168 166-170 |
4/0 |
3.63 |
41:46 |
1:24 |
11:15 |
171 169-174 |
1923 |
170 168-172 |
1/3 |
3.75 |
43:12 |
1:26 |
11:27 |
172 170-173 |
1970 |
169 164-172 |
1/1 |
3.88 |
44:56 |
1:43 +8
|
13:45 |
173 170-176 |
2379 |
169 166-174 |
3/0 |
4.00 |
46:29 |
1:34 |
12:29 |
169 163-173 |
2109 |
166 162-168 |
9/0 |
4.00 |
46:32 |
3 |
11:43 |
163 163-163 |
1910 |
170 170-170 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:38 |
10:36 |
37.84% |
More |
800m |
5:25 |
10:54 |
40.64% |
More |
1km |
6:49 |
10:58 |
42.04% |
More |
Mile |
11:05 |
11:05 |
43.99% |
More |
5k |
35:31 |
11:26 |
47.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:23 |
10:23 |
46.98 |
5km |
35:18 |
11:22 |
48.28 |
5M |
59:01 |
11:48 |
47.17 |
10km |
1:14:38 |
12:01 |
46.71 |
10M |
2:04:47 |
12:29 |
46.07 |
Half |
2:47:02 |
12:45 |
44.98 |
20M |
4:23:47 |
13:11 |
44.87 |
Mara |
5:53:06 |
13:29 |
44.43 |
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That's excellent 😀
Thanks x