Sun 9th May 2021 at 7:00am by Bintmcskint

Run > Recovery Run

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Time
45:27
Miles
4.60
Min/mi
9:53
Pacing
70%
WAVA
57.48
Stride(cm)
90
Cals
391
Cadence
180
Asc(m)
55
Hillscore
6
Surface
Road

Notes & Comments

6 comments

Eddie said: 45 mins recovery

Legs still a tad tired but SO much better than yesterday. No soreness and actually started to feel peppier in the last 15 minutes (though that could be because Spotify blessed me with "Don't mess with my toot toot" and "Rock Lobster")

Split Summary
===
1) 1m - 9:52(9:52/m) 86cal 6.08/6.64mph
2) 1m - 9:50(9:50/m) 86cal 6.1/6.51mph
3) 1m - 10:07(10:07/m) 87cal 5.93/6.62mph
4) 1m - 9:48(9:48/m) 81cal 6.12/7.85mph
5) 0.6m - 5:50(9:43/m) 51cal 6.17/7.43mph

9:52 9:50 10:07 9:48 5:50

	PaulaMc Early, Shirley!
	northernslowcoach Rock lobster usually does the trick
	LindsD That sounds really good.
	Corrah Excellent tunes and fab running xx
	Autumnleaves Good stuff 👏
	Seratonin

Pin Map

0mi in 0

Pace

38%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:12	1:12	9:38	173 122-178	0/6
0.25	2:31	1:19	10:28	179 176-180	0/4
0.38	3:43	1:12	9:37	180 178-182	1/3
0.50	4:56	1:13	9:41	180 178-182	3/2
0.63	6:14	1:18	10:26	181 178-182	1/2
0.75	7:29	1:16	10:06	180 178-182	1/3
0.88	8:43	1:13	9:45	180 176-182	0/4
1.00	9:52	1:09	9:15	182 180-184	0/4
1.13	11:04	1:12	9:39	183 180-184	1/2
1.25	12:15	1:11	9:30	182 180-184	4/1
1.38	13:34	1:19	10:30	182 176-184	6/0
1.50	14:52	1:17	10:20	183 182-184	5/4
1.63	16:06	1:14	9:51	183 180-184	0/7
1.75	17:17	1:11	9:29	184 182-184	2/3
1.88	18:42	1:25 +14	11:23	183 182-184	4/1
2.00	20:03	1:21 +7	10:50	182 178-184	4/2
2.13	21:20	1:17	10:18	183 182-184	7/0
2.25	22:38	1:18	10:24	185 182-186	2/3
2.38	23:51	1:13	9:40	184 182-184	1/4
2.50	25:02	1:12	9:32	184 182-186	3/1
2.63	26:14	1:12	9:33	181 178-182	3/1
2.75	27:33	1:19	10:31	181 180-182	4/0
2.88	29:04	1:32 +13	12:12	177 122-184	3/2
3.00	30:23	1:19	10:29	181 180-182	4/1
3.13	31:34	1:11	9:28	183 178-186	5/2
3.25	32:49	1:15	9:57	182 178-186	9/0
3.38	35:27	2:39 +1:20	21:10	167 122-182	5/1
3.50	36:41	1:13	9:48	180 178-182	1/4
3.63	38:12	1:31 +24	12:07	177 176-178	2/2
3.75	39:27	1:15	9:58	177 176-178	2/4
3.88	40:41	1:14	9:55	181 178-184	6/0
4.00	41:55	1:14	9:52	182 180-186	0/7
4.13	44:09	2:14 +1:04	17:52	179 176-182	1/3
4.25	45:26	1:17	10:19	181 176-186	0/3
4.38	46:40	1:14	9:53	182 178-186	2/2
4.50	47:48	1:07	9:00	184 178-188	1/3
4.60	48:48	1:00	10:06	182 178-188	2/0

Elevation

Asc 55m, Range 35m, Flat prediction 42:29

Elevation Graph

Biggest Climbs (m)	Min/mi
21 3.2%	13:33
12 2.3%	10:13
12 2.8%	10:16
10 1.3%	10:33
See your biggest climbs

Cadence

180 (188 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.9	181	4.6	45:16	10:00
Walk	5.9	124	0	2:54	6:58:39
Pause	1.3	-	-	38	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	8:59	45.52%	More
800m	4:41	9:26	48.17%	More
1km	5:55	9:31	49.69%	More
Mile	9:44	9:44	51.29%	More
5k	31:23	10:06	55.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:01	9:01	55.34
5km	29:59	9:39	58.15
5M	49:39	9:56	57.39
10km	1:02:31	10:04	57.10
10M	1:43:31	10:21	56.91
Half	2:17:49	10:31	55.88
20M	3:35:50	10:48	56.26
Mara	4:47:21	10:58	56.04

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