Tue 18th May 2021 at 5:00am by Rrunner
Run > Recovery Run
- Amazing
- drizzle
-
Time
38:11
-
Miles
4.00
-
Min/mi
9:33
-
Pacing
95%
-
WAVA
46.52
-
Stride(cm)
103
-
Cals
461
-
Cadence
163
-
BPM
143
-
%MHR
77.1
-
B/mi
1362
-
Asc(m)
38
-
Hillscore
1
-
Surface
Road
Notes & Comments
Recovery run. Interesting start to the day as the fr945 had a firmware update but hung updating the maps. Quick restart and a charge (all the battery drained during the upgrade!) and I was out the door.
Runs are still slower for HR than they were but fitness is definitely back. Couple of weeks ago that would have been near eyeballs out now felt controlled and easy all the way.
Split Summary
===
1) 1km - 5:59(5:59/km) 132/143bpm [791b/km] 69cal
2) 1km - 6:03(6:03/km) 142/149bpm [858b/km] 73cal
3) 1km - 5:51(5:51/km) 144/149bpm [843b/km] 72cal
4) 1km - 5:56(5:56/km) 147/151bpm [872b/km] 73cal
5) 1km - 5:50(5:50/km) 146/148bpm [851b/km] 70cal
6) 1km - 5:58(5:58/km) 149/151bpm [888b/km] 75cal
7) 0.4km - 2:23(5:57/km) 148/152bpm [881b/km] 27cal
8) 0.03km - 12(6:36/km) 144/145bpm [951b/km] 2cal
5:59 6:03 5:51 5:56 5:50 5:58 2:23 12
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 |
109 86-126 |
898 |
171 168-184 |
0/2 |
0.25 |
2:16 |
1:14 |
9:56 |
132 125-137 |
1310 |
167 164-168 |
3/0 |
0.38 |
3:33 |
1:17 |
10:12 |
137 136-139 |
1398 |
166 164-170 |
4/0 |
0.50 |
4:49 |
1:16 |
10:09 |
139 137-142 |
1410 |
165 164-166 |
3/0 |
0.63 |
6:01 |
1:12 |
9:36 |
138 134-143 |
1324 |
165 162-166 |
0/1 |
0.75 |
7:12 |
1:11 |
9:26 |
140 135-142 |
1321 |
166 164-168 |
1/1 |
0.88 |
8:24 |
1:13 |
9:40 |
141 138-142 |
1363 |
164 162-168 |
1/0 |
1.00 |
9:37 |
1:13 |
9:45 |
145 140-148 |
1413 |
161 160-162 |
1/0 |
1.13 |
10:52 |
1:14 |
9:55 |
145 142-147 |
1438 |
163 162-164 |
2/1 |
1.25 |
12:05 |
1:13 |
9:45 |
142 139-145 |
1386 |
163 160-166 |
0/2 |
1.38 |
13:17 |
1:12 |
9:40 |
141 138-148 |
1362 |
163 160-166 |
1/2 |
1.50 |
14:29 |
1:12 |
9:38 |
146 144-149 |
1407 |
162 160-162 |
1/0 |
1.63 |
15:39 |
1:09 |
9:15 |
143 141-145 |
1323 |
164 162-166 |
0/1 |
1.75 |
16:49 |
1:10 |
9:23 |
144 140-145 |
1352 |
164 162-164 |
1/0 |
1.88 |
17:59 |
1:10 |
9:17 |
144 141-146 |
1338 |
162 160-164 |
1/2 |
2.00 |
19:14 |
1:15 |
9:59 |
148 146-149 |
1477 |
161 160-164 |
3/0 |
2.13 |
20:27 |
1:13 |
9:44 |
147 145-149 |
1431 |
162 160-164 |
1/1 |
2.25 |
21:39 |
1:13 |
9:40 |
145 142-147 |
1402 |
162 160-164 |
2/0 |
2.38 |
22:49 |
1:09 |
9:14 |
146 141-149 |
1349 |
162 160-164 |
0/1 |
2.50 |
23:57 |
1:09 |
9:09 |
149 148-151 |
1364 |
161 160-162 |
0/2 |
2.63 |
25:07 |
1:10 |
9:18 |
146 143-148 |
1357 |
162 160-164 |
0/2 |
2.75 |
26:17 |
1:10 |
9:18 |
145 144-146 |
1349 |
162 160-164 |
0/3 |
2.88 |
27:28 |
1:11 |
9:28 |
147 145-148 |
1392 |
162 160-164 |
0/1 |
3.00 |
28:37 |
1:09 |
9:13 |
145 143-147 |
1336 |
164 162-166 |
0/2 |
3.13 |
29:48 |
1:11 |
9:29 |
145 143-147 |
1375 |
163 162-166 |
0/3 |
3.25 |
30:57 |
1:09 |
9:11 |
150 147-151 |
1378 |
163 162-164 |
2/0 |
3.38 |
32:08 |
1:11 |
9:31 |
148 146-150 |
1409 |
162 162-164 |
2/0 |
3.50 |
33:19 |
1:10 |
9:24 |
150 149-151 |
1409 |
162 160-164 |
0/1 |
3.63 |
34:32 |
1:14 |
9:48 |
147 145-149 |
1442 |
162 160-164 |
1/0 |
3.75 |
35:50 |
1:17 |
10:18 |
149 148-151 |
1535 |
161 158-164 |
2/0 |
3.88 |
37:02 |
1:12 |
9:38 |
150 146-152 |
1446 |
163 160-164 |
2/1 |
4.00 |
38:12 |
1:10 |
9:44 |
144 142-146 |
1402 |
163 160-164 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
163 |
4 |
38:12 |
9:34 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:15 |
9:02 |
34.75% |
More |
800m |
4:36 |
9:15 |
39.28% |
More |
1km |
5:45 |
9:15 |
41.00% |
More |
Mile |
9:18 |
9:18 |
43.46% |
More |
5k |
29:32 |
9:30 |
46.51% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:37 |
8:37 |
46.88 |
5km |
29:07 |
9:22 |
47.17 |
5M |
48:31 |
9:42 |
45.98 |
10km |
1:01:16 |
9:52 |
45.43 |
10M |
1:42:06 |
10:13 |
45.00 |
Half |
2:16:26 |
10:25 |
44.18 |
20M |
3:34:52 |
10:45 |
44.45 |
Mara |
4:47:07 |
10:58 |
44.36 |
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