Sat 16th Jan 2021 at 12:00pm by WayOfTheDodo
Run > Recovery Run
-
Time
46:03
-
Miles
4.67
-
Min/mi
9:52
-
Pacing
91%
-
WAVA
52.03
-
Stride(cm)
90
-
Cals
408
-
Cadence
181
-
BPM
123
-
%MHR
69.4
-
B/mi
1211
-
Asc(m)
127
-
Hillscore
7
-
Surface
Road
Notes & Comments
Wet and windy recovery
Split Summary
===
1) 0.62m - 6:27(10:22/m) 109/121bpm 52cal 5.78/6.8mph
2) 0.62m - 6:02(9:43/m) 123/128bpm 55cal 6.17/7.33mph
3) 0.62m - 6:15(10:04/m) 126/135bpm 57cal 5.96/7.33mph
4) 0.62m - 5:43(9:11/m) 125/134bpm 51cal 6.53/7.43mph
5) 0.62m - 5:55(9:31/m) 121/135bpm 51cal 6.31/7.35mph
6) 0.62m - 6:19(10:10/m) 130/141bpm 61cal 5.9/6.91mph
7) 0.62m - 6:06(9:49/m) 126/137bpm 54cal 6.12/6.89mph
8) 0.32m - 3:17(10:23/m) 121/127bpm 27cal 5.78/7.28mph
6:27 6:02 6:15 5:43 5:55 6:19 6:06 3:17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:29 |
1:29 |
11:52 |
102 67-121 |
1210 |
177 120-190 |
6/1 |
0.25 |
2:45 |
1:16 |
10:08 |
111 105-117 |
1125 |
181 178-186 |
0/6 |
0.38 |
4:04 |
1:19 |
10:32 |
109 105-114 |
1148 |
181 178-184 |
1/1 |
0.50 |
5:18 |
1:14 |
9:52 |
114 112-115 |
1124 |
184 180-186 |
0/3 |
0.63 |
6:28 |
1:10 |
9:17 |
115 113-119 |
1067 |
185 182-190 |
0/4 |
0.75 |
7:38 |
1:10 |
9:20 |
123 119-128 |
1147 |
184 180-188 |
2/2 |
0.88 |
8:48 |
1:10 |
9:21 |
125 124-127 |
1168 |
185 182-190 |
1/2 |
1.00 |
10:01 |
1:13 |
9:45 |
125 118-128 |
1220 |
182 178-186 |
1/3 |
1.13 |
11:16 |
1:16 |
10:05 |
117 115-119 |
1181 |
182 176-186 |
3/2 |
1.25 |
12:32 |
1:15 |
10:04 |
124 119-127 |
1248 |
180 176-184 |
2/3 |
1.38 |
13:49 |
1:17 |
10:18 |
121 120-124 |
1247 |
178 174-184 |
3/1 |
1.50 |
15:16 |
1:27 |
11:34 |
127 118-135 |
1469 |
178 174-184 |
12/1 |
1.63 |
16:33 |
1:17 |
10:15 |
128 123-134 |
1312 |
180 170-190 |
5/0 |
1.75 |
17:42 |
1:09 |
9:12 |
130 127-131 |
1196 |
184 178-190 |
4/2 |
1.88 |
18:49 |
1:07 |
8:58 |
123 118-128 |
1102 |
183 180-186 |
0/7 |
2.00 |
20:03 |
1:14 |
9:50 |
116 112-122 |
1140 |
181 176-184 |
3/3 |
2.13 |
21:12 |
1:09 |
9:14 |
128 123-130 |
1182 |
184 180-186 |
3/0 |
2.25 |
22:23 |
1:11 |
9:27 |
132 130-134 |
1247 |
183 180-186 |
11/1 |
2.38 |
23:30 |
1:07 |
8:54 |
128 121-133 |
1140 |
183 180-186 |
0/9 |
2.50 |
24:33 |
1:03 |
8:25 |
121 119-122 |
1019 |
185 182-188 |
1/5 |
2.63 |
25:40 |
1:07 |
8:53 |
117 112-122 |
1039 |
182 178-186 |
0/13 |
2.75 |
26:46 |
1:06 |
8:48 |
112 110-114 |
985 |
183 180-186 |
0/9 |
2.88 |
27:59 |
1:13 |
9:45 |
116 114-118 |
1131 |
181 178-184 |
2/3 |
3.00 |
29:18 |
1:19 |
10:34 |
129 118-133 |
1362 |
180 178-184 |
6/1 |
3.13 |
30:30 |
1:12 |
9:38 |
132 129-135 |
1271 |
182 180-184 |
5/2 |
3.25 |
31:42 |
1:12 |
9:39 |
125 121-133 |
1205 |
182 180-184 |
1/3 |
3.38 |
32:58 |
1:16 |
10:07 |
127 123-129 |
1286 |
181 176-184 |
7/2 |
3.50 |
34:25 |
1:27 |
11:33 |
135 127-141 |
1559 |
177 174-186 |
12/0 |
3.63 |
35:40 |
1:15 |
9:59 |
138 132-140 |
1377 |
179 174-182 |
3/3 |
3.75 |
36:53 |
1:14 |
9:49 |
125 121-132 |
1226 |
179 174-182 |
0/4 |
3.88 |
38:06 |
1:12 |
9:38 |
124 122-127 |
1194 |
179 176-184 |
1/1 |
4.00 |
39:26 |
1:20 |
10:43 |
133 127-137 |
1426 |
177 174-180 |
10/0 |
4.13 |
40:37 |
1:11 |
9:25 |
134 131-137 |
1262 |
181 178-184 |
2/1 |
4.25 |
41:45 |
1:09 |
9:09 |
123 117-131 |
1126 |
180 176-182 |
0/12 |
4.38 |
43:01 |
1:16 |
10:07 |
115 111-118 |
1163 |
178 172-180 |
1/5 |
4.50 |
44:17 |
1:15 |
10:03 |
116 114-121 |
1166 |
179 172-188 |
3/1 |
4.63 |
45:35 |
1:19 |
10:30 |
125 122-127 |
1312 |
179 174-186 |
5/2 |
4.66 |
46:02 |
27 |
11:11 |
126 125-127 |
1410 |
176 172-178 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
180 |
4.7 |
45:59 |
9:52 |
Walk |
0.1 |
125 |
0 |
3 |
12:25 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:34 |
41.14% |
More |
800m |
4:21 |
8:45 |
48.00% |
More |
1km |
5:30 |
8:52 |
49.38% |
More |
Mile |
9:04 |
9:04 |
50.98% |
More |
5k |
30:00 |
9:39 |
52.44% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:36 |
8:36 |
53.70 |
5km |
29:33 |
9:31 |
53.25 |
5M |
49:36 |
9:55 |
51.83 |
10km |
1:02:50 |
10:07 |
51.17 |
10M |
1:45:28 |
10:33 |
50.48 |
Half |
2:21:29 |
10:48 |
49.45 |
20M |
3:44:13 |
11:13 |
49.45 |
Mara |
5:00:49 |
11:29 |
49.15 |
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