Wed 7th Apr 2021 at 7:00am by Phill_Young
Run > Recovery Run
-
Time
30:03
-
Miles
4.06
-
Min/mi
7:24
-
Pacing
88%
-
WAVA
62.43
-
Stride(cm)
112
-
Cals
383
-
Cadence
194
-
BPM
144
-
%MHR
72.5
-
B/mi
1063
-
Asc(m)
38
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:39(7:39/m) 133/147bpm 92cal 7.84/8.72mph
2) 0.33m - 2:22(7:13/m) 141/149bpm 31cal 8.32/8.83mph
3) 0.17m - 1:00(5:53/m) 158/164bpm 14cal 10.19/10.79mph
4) 0.12m - 1:00(8:09/m) 156/164bpm 14cal 7.36/10.27mph
5) 0.17m - 1:00(5:45/m) 155/161bpm 14cal 10.42/10.62mph
6) 0.12m - 1:00(8:32/m) 154/162bpm 14cal 7.04/10.33mph
7) 0.16m - 1:00(6:12/m) 160/167bpm 14cal 9.69/10.1mph
8) 0.11m - 1:00(9:15/m) 158/166bpm 14cal 6.49/9.68mph
9) 0.17m - 1:00(5:49/m) 156/160bpm 14cal 10.31/10.48mph
10) 0.12m - 1:00(8:26/m) 144/160bpm 12cal 7.12/10.46mph
11) 0.18m - 1:00(5:41/m) 148/160bpm 12cal 10.55/10.94mph
12) 0.11m - 1:00(8:43/m) 155/161bpm 14cal 6.88/10.67mph
13) 1m - 7:47(7:47/m) 142/149bpm 99cal 7.7/8.43mph
14) 0.29m - 2:15(7:39/m) 138/149bpm 25cal 7.85/8.95mph
7:39 2:22 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 7:47 2:15
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:02 |
1:02 |
8:14 |
113 72-134 |
930 |
197 116-208 |
8/4 |
0.25 |
2:02 |
1:00 |
8:00 |
136 134-137 |
1087 |
195 192-200 |
5/4 |
0.38 |
3:01 |
59 |
7:54 |
133 131-137 |
1050 |
195 192-198 |
1/7 |
0.50 |
4:00 |
59 |
7:51 |
143 137-147 |
1121 |
197 192-202 |
11/1 |
0.63 |
4:56 |
56 |
7:26 |
138 135-145 |
1026 |
194 192-198 |
2/6 |
0.75 |
5:52 |
57 |
7:35 |
131 129-134 |
994 |
195 194-198 |
0/8 |
0.88 |
6:45 |
53 |
7:04 |
136 132-139 |
961 |
196 192-212 |
2/5 |
1.00 |
7:39 |
53 |
7:08 |
138 136-140 |
984 |
195 192-200 |
1/3 |
1.13 |
8:32 |
53 |
7:02 |
139 136-141 |
977 |
195 194-196 |
1/3 |
1.25 |
9:25 |
53 |
7:07 |
140 139-142 |
995 |
196 192-198 |
2/4 |
1.38 |
10:17 |
52 |
6:58 |
146 139-156 |
1017 |
199 192-212 |
5/3 |
1.50 |
11:02 |
44 |
5:56 |
160 155-164 |
949 |
208 202-214 |
4/1 |
1.63 |
12:03 |
1:01 |
8:07 |
155 147-164 |
1258 |
188 184-198 |
3/2 |
1.75 |
12:45 |
42 |
5:39 |
153 147-158 |
865 |
205 198-208 |
2/9 |
1.88 |
13:42 |
58 |
7:41 |
157 151-162 |
1205 |
192 182-210 |
5/1 |
2.00 |
14:33 |
51 |
6:45 |
154 147-163 |
1039 |
202 184-214 |
8/2 |
2.13 |
15:30 |
56 |
7:32 |
164 158-167 |
1235 |
194 176-212 |
7/2 |
2.25 |
16:26 |
56 |
7:31 |
153 148-158 |
1149 |
194 170-210 |
2/6 |
2.38 |
17:11 |
46 |
6:05 |
158 155-160 |
960 |
202 180-208 |
1/7 |
2.50 |
18:11 |
59 |
7:55 |
141 132-155 |
1117 |
186 178-206 |
1/6 |
2.63 |
18:53 |
42 |
5:37 |
148 141-157 |
830 |
208 206-212 |
5/3 |
2.75 |
19:54 |
1:02 |
8:12 |
156 149-161 |
1280 |
188 182-212 |
5/1 |
2.88 |
20:56 |
1:01 |
8:10 |
145 140-150 |
1183 |
187 186-190 |
1/3 |
3.00 |
21:55 |
59 |
7:52 |
137 134-141 |
1077 |
189 182-192 |
0/4 |
3.13 |
22:53 |
59 |
7:50 |
138 133-142 |
1082 |
190 186-192 |
3/1 |
3.25 |
23:53 |
59 |
7:54 |
143 141-145 |
1129 |
190 188-192 |
4/0 |
3.38 |
24:53 |
1:00 |
8:00 |
145 143-147 |
1160 |
190 186-194 |
5/1 |
3.50 |
25:49 |
56 |
7:30 |
144 141-146 |
1081 |
192 188-194 |
1/4 |
3.63 |
26:44 |
55 |
7:23 |
142 140-144 |
1048 |
193 190-196 |
2/4 |
3.75 |
27:42 |
58 |
7:45 |
145 141-149 |
1125 |
193 190-196 |
5/0 |
3.88 |
28:40 |
58 |
7:41 |
144 136-149 |
1107 |
191 188-194 |
1/5 |
4.00 |
29:38 |
58 |
7:41 |
135 133-137 |
1037 |
191 190-192 |
1/5 |
4.05 |
30:03 |
25 |
7:42 |
134 132-136 |
1031 |
191 176-196 |
1/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:25 |
50.69% |
More |
800m |
3:14 |
6:31 |
58.32% |
More |
1km |
4:08 |
6:40 |
59.47% |
More |
Mile |
6:50 |
6:50 |
61.36% |
More |
5k |
22:36 |
7:16 |
63.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:13 |
6:13 |
67.47 |
5km |
22:15 |
7:10 |
64.13 |
5M |
37:59 |
7:36 |
61.11 |
10km |
48:29 |
7:48 |
59.76 |
10M |
1:22:46 |
8:17 |
57.84 |
Half |
1:52:07 |
8:34 |
56.04 |
20M |
3:00:23 |
9:01 |
55.20 |
Mara |
4:04:20 |
9:20 |
54.34 |
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