Thu 8th Apr 2021 at 11:00am by TBR (TheBeardRunner)

Run > Recovery Run

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Time
34:55
Miles
3.00
Min/mi
11:38
Pacing
56%
WAVA
42.03
Stride(cm)
82
Cals
282
Cadence
168
BPM
139
%MHR
72.5
B/mi
1620
Asc(m)
125
Hillscore
4
Surface
Road

Notes & Comments

7 comments

Recovery Run. Quite soon after insulin at breakfast. However much better but did need a few jelly babies during and after as a bit low.

===
1) 1m - 11:46(11:46/m) 133/155bpm 90cal 5.1/5.95mph
2) 1m - 11:40(11:40/m) 143/156bpm 96cal 5.14/5.91mph
3) 1m - 11:26(11:26/m) 148/158bpm 96cal 5.25/5.49mph
4) 0m - 3(12:36/m) 144/144bpm 4.76/5.11mph

11:46 11:40 11:26 3

	Ness Hope you’re feeling better after some lunch.
	TBR (TheBeardRunner) I was fine after a few jelly babies thanks Ness. It really seems to help that they are small enough so not a massive BG spike. Went up to 6.2 after about 5 of them.
	Ness Sounds good. Useful to know they're going to give you a bit of a boost but not raise the BG level too much.
	TBR (TheBeardRunner) Still experimenting. If anything not taking enough during the run. I should probably take a couple every mile.
	Velociraptor Well done
	Corrah Good running
	Autumnleaves Nice steady pacing though

Pin Map

0mi in 0

Pace

31%

67%

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	12:20	110 80-131	1357	169 164-174	0/6
0.25	3:01	1:28	11:48	136 134-139	1605	164 154-170	13/0
0.38	4:21	1:20	10:37	136 134-138	1444	169 164-172	16/20
0.50	5:48	1:27	11:36	134 132-136	1555	170 166-172	12/21
0.63	7:10	1:22	11:00	134 130-137	1473	170 166-174	8/1
0.75	8:40	1:29	11:55	137 132-142	1634	171 168-176	2/7
0.88	11:28	2:49 +1:14	22:28	138 122-148	3102	168 164-174	4/4
1.00	13:00	1:32	12:15	143 136-155	1751	165 160-168	9/1
1.13	14:25	1:25	11:20	138 135-143	1563	173 164-178	5/2
1.25	15:47	1:22	10:55	147 143-150	1606	170 164-174	0/9
1.38	17:13	1:26	11:26	148 144-150	1691	169 164-174	6/7
1.50	20:51	3:39 +2:15	29:09	128 109-143	3732	168 122-180	10/4
1.63	22:15	1:23	11:07	144 142-148	1601	172 166-174	4/6
1.75	23:44	1:29	11:53	141 136-147	1675	168 164-172	7/6
1.88	25:20	1:36	12:48	145 138-154	1856	169 162-174	8/5
2.00	26:54	1:35	12:37	153 150-156	1930	167 164-170	13/1
2.13	28:21	1:27	11:32	154 150-158	1777	167 164-168	4/3
2.25	29:43	1:22	10:59	151 149-153	1659	168 164-172	4/2
2.38	31:07	1:23	11:07	150 148-151	1668	167 162-174	10/4
2.50	32:28	1:21	10:52	149 145-152	1618	167 162-170	3/9
2.63	34:01	1:33	12:26	146 142-149	1816	167 164-170	4/5
2.75	35:26	1:24	11:15	147 144-152	1654	165 162-170	2/11
2.88	36:51	1:25	11:21	142 139-145	1612	166 160-168	1/15
3.00	38:20	1:29	11:54	144 140-147	1713	165 160-168	11/7
3.00	38:23	3	13:17	144 144-144	1912	166 166-166	0/0

Heart

139/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 125m, Range 40m, Flat prediction 33:21

Elevation Graph

Biggest Climbs (m)	Min/mi
16 5.5%	12:15
14 11.8%	12:18
11 8.1%	26:15
See your biggest climbs

Cadence

168 (180 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.4	168	3	36:07	12:47
Walk	0.0	122	0	1	42:39
Pause	5.5	-	-	2:15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:42	10:53	31.55%	More
800m	5:30	11:04	36.76%	More
1km	7:01	11:17	37.54%	More
Mile	11:26	11:26	39.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:15	10:15	43.59
5km	36:18	11:41	41.91
5M	1:01:45	12:21	40.19
10km	1:18:42	12:40	39.41
10M	2:13:50	13:23	38.35
Half	3:00:54	13:49	37.27
20M	4:50:06	14:30	36.83
Mara	6:32:07	14:58	36.33

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