Sat 20th Mar 2021 at 6:00am by Ness

Run > Recovery Run

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Time
49:09
Miles
3.90
Min/mi
12:36
Pacing
74%
WAVA
43.74
Stride(cm)
80
Cals
498
Cadence
160
BPM
171
%MHR
92.5
B/mi
2157
Asc(m)
295
Hillscore
7
Surface
Road

Notes & Comments

3 comments

Recovery run. Bit too soon after yesterday's long run. Legs ok for the first two miles then had to switch to run-walk. Will rest for a couple of days now.

12:18 11:34 12:57 12:20

	Alice the Camel Oh my goodness! Up early too! Put your feet up for the rest of the day
	Ness Will do
	Velociraptor Have a good rest

Pin Map

0mi in 0

Pace

81%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:33	1:33	12:24	152 121-167	1884	158 110-164	1/3
0.25	3:13	1:40	13:17	169 164-173	2245	161 156-164	3/0
0.38	4:39	1:26	11:32	169 168-171	1948	163 160-164	9/11
0.50	6:06	1:27	11:34	169 167-170	1955	163 160-166	12/15
0.63	7:42	1:36	12:47	170 166-172	2172	162 162-164	12/7
0.75	9:14	1:32	12:19	165 161-170	2033	165 162-166	15/11
0.88	10:45	1:31	12:11	170 163-178	2072	165 162-166	6/19
1.00	12:19	1:33	12:26	172 168-173	2140	164 158-166	19/8
1.13	13:51	1:32	12:18	172 169-174	2115	166 164-168	3/13
1.25	15:28	1:37 +6	12:58	174 171-175	2256	167 164-170	4/15
1.38	16:51	1:23	11:03	175 173-177	1933	166 164-168	9/11
1.50	18:11	1:20	10:41	176 172-177	1881	168 166-170	12/19
1.63	19:32	1:20	10:42	177 176-178	1895	169 168-170	20/15
1.75	21:03	1:32	12:13	176 173-178	2150	167 166-170	6/2
1.88	22:32	1:29	11:53	176 174-178	2090	167 164-170	4/2
2.00	23:58	1:26	11:29	179 176-182	2054	167 166-170	5/4
2.13	25:26	1:27	11:39	178 175-181	2075	167 166-168	4/4
2.25	26:56	1:30	11:58	182 171-196	2179	167 164-170	3/5
2.38	29:22	2:26 +56	19:31	177 161-192	3454	165 134-168	23/3
2.50	31:01	1:39	13:16	178 165-193	2360	156 120-170	20/9
2.63	32:48	1:47	14:14	180 169-188	2561	158 124-168	0/23
2.75	34:27	1:39	13:10	185 181-189	2436	167 166-168	17/8
2.88	36:01	1:34	12:34	189 184-192	2374	166 164-168	10/10
3.00	37:53	1:51	14:52	172 158-184	2556	145 124-166	13/15
3.13	39:41	1:49	14:29	168 156-180	2432	152 120-168	3/14
3.25	41:25	1:44	13:50	177 161-185	2447	153 120-166	10/4
3.38	43:17	1:52	14:57	167 154-177	2495	149 122-166	6/10
3.50	44:50	1:33	12:25	168 150-182	2087	164 142-168	7/3
3.63	46:29	1:39	13:12	169 158-176	2230	154 120-168	9/7
3.75	48:15	1:46	14:07	164 151-176	2316	150 120-170	7/7
3.88	51:14	2:59 +1:19	23:52	159 138-175	3794	162 120-170	9/1
3.90	51:33	19	13:26	158 153-167	2121	166 162-170	0/2

Heart

171/196max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 295m, Range 58m, Flat prediction 49:03

Elevation Graph

Biggest Climbs (m)	Min/mi
20 14.1%	11:27
18 10.0%	12:31
18 9.4%	12:21
15 14.8%	16:26
See your biggest climbs

Cadence

160 (170 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	82.3	164	3.5	42:24	12:08
Walk	17.5	126	0.4	9:03	22:48
Pause	0.2	-	-	6	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:36	10:28	38.33%	More
800m	5:32	11:08	39.74%	More
1km	7:00	11:16	40.90%	More
Mile	11:27	11:27	42.58%	More
5k	39:28	12:42	43.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:18	11:18	43.16
5km	38:27	12:23	44.32
5M	1:04:17	12:51	43.30
10km	1:21:17	13:05	42.89
10M	2:15:53	13:35	42.31
Half	3:01:54	13:53	41.30
20M	4:47:16	14:22	41.20
Mara	6:24:32	14:41	40.79

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