Thu 3rd Jun 2021 at 6:00am by Ness
Run > Recovery Run
- warm
-
Time
1:04:40
-
Miles
6.01
-
Min/mi
10:46
-
Pacing
92%
-
WAVA
52.68
-
Stride(cm)
89
-
Cals
596
-
Cadence
169
-
BPM
156
-
%MHR
84.1
-
B/mi
1674
-
Hillscore
7
-
Surface
Mixed
Notes & Comments
8 comments
Recovery run. Felt a bit queasy in the last couple of miles. Not enough calories recently....
1) 1m - 10:37(10:37/m) 148/170bpm [1572b/mi] 98cal
2) 1m - 10:43(10:43/m) 155/168bpm [1662b/mi] 102cal
3) 1m - 10:53(10:53/m) 163/176bpm [1773b/mi] 105cal
4) 1m - 10:28(10:28/m) 156/178bpm [1634b/mi] 95cal
5) 1m - 10:58(10:58/m) 157/170bpm [1722b/mi] 94cal
6) 1m - 10:56(10:56/m) 155/170bpm [1695b/mi] 102cal
7) 0.01m - 4(8:49/m) 162/162bpm [1429b/mi]
10:37 10:43 10:53 10:28 10:58 10:56 4
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:41 |
2:41 |
10:43 |
133 102-145 |
1425 |
164 148-168 |
3/10 |
0.50 |
5:33 |
2:52 |
11:27 |
148 140-153 |
1695 |
164 160-168 |
6/2 |
0.75 |
8:09 |
2:36 |
10:24 |
157 148-169 |
1634 |
167 162-172 |
15/1 |
1.00 |
10:38 |
2:29 |
9:58 |
158 154-165 |
1575 |
170 166-174 |
0/22 |
1.25 |
13:19 |
2:41 |
10:42 |
156 147-165 |
1670 |
169 164-170 |
5/8 |
1.50 |
15:53 |
2:35 |
10:18 |
158 142-168 |
1629 |
169 168-172 |
2/4 |
1.75 |
18:40 |
2:46 |
11:06 |
148 141-153 |
1643 |
169 166-170 |
4/5 |
2.00 |
21:21 |
2:42 |
10:47 |
158 151-167 |
1703 |
169 166-172 |
11/1 |
2.25 |
24:01 |
2:40 |
10:40 |
165 153-175 |
1759 |
171 168-174 |
11/0 |
2.50 |
26:42 |
2:41 |
10:44 |
162 154-170 |
1739 |
170 166-172 |
4/1 |
2.75 |
29:30 |
2:47 |
11:09 |
164 159-168 |
1828 |
169 166-172 |
5/1 |
3.00 |
32:14 |
2:44 |
10:57 |
161 153-168 |
1762 |
170 166-172 |
3/1 |
3.25 |
34:54 |
2:41 |
10:43 |
165 152-178 |
1768 |
169 162-172 |
1/3 |
3.50 |
37:24 |
2:30 |
10:00 |
160 152-167 |
1599 |
169 166-172 |
0/22 |
3.75 |
40:24 |
3:00 +23
|
11:59 |
150 135-169 |
1797 |
170 164-172 |
1/6 |
4.00 |
43:05 |
2:41 |
10:44 |
149 137-168 |
1599 |
170 166-174 |
3/5 |
4.25 |
45:54 |
2:49 |
11:16 |
155 147-167 |
1745 |
168 164-170 |
5/1 |
4.50 |
48:39 |
2:45 |
11:00 |
149 144-152 |
1639 |
169 168-172 |
3/2 |
4.75 |
51:23 |
2:44 |
10:56 |
158 148-168 |
1726 |
168 164-170 |
5/1 |
5.00 |
54:04 |
2:41 |
10:43 |
166 161-169 |
1779 |
171 168-172 |
3/1 |
5.25 |
56:49 |
2:46 |
11:03 |
161 147-170 |
1778 |
170 168-172 |
2/6 |
5.50 |
59:32 |
2:43 |
10:53 |
153 145-161 |
1665 |
170 162-174 |
5/3 |
5.75 |
1:02:21 |
2:49 +8
|
11:15 |
151 147-160 |
1699 |
170 166-174 |
3/4 |
6.00 |
1:05:08 |
2:47 |
11:09 |
157 149-163 |
1750 |
169 166-174 |
11/3 |
6.01 |
1:05:13 |
5 |
10:22 |
162 162-162 |
1679 |
170 170-170 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.2 |
168 |
6 |
1:04:41 |
10:51 |
Walk |
0.0 |
148 |
0 |
0 |
NAN:00:00 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
0.8 |
- |
- |
31 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:23 |
9:35 |
42.30% |
More |
800m |
4:57 |
9:58 |
44.97% |
More |
1km |
6:17 |
10:07 |
46.21% |
More |
Mile |
10:15 |
10:15 |
48.13% |
More |
5k |
32:51 |
10:34 |
52.46% |
More |
5 miles |
53:50 |
10:46 |
52.30% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:19 |
9:19 |
52.95 |
5km |
31:43 |
10:13 |
54.34 |
5M |
53:01 |
10:36 |
53.11 |
10km |
1:07:02 |
10:47 |
52.62 |
10M |
1:52:04 |
11:12 |
51.93 |
Half |
2:30:01 |
11:27 |
50.70 |
20M |
3:56:55 |
11:51 |
50.60 |
Mara |
5:17:09 |
12:06 |
50.11 |
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Look after yourself ❤️
Will do, thanks, TBR. Was thinking about you in those last couple of miles! Wondering how you keep going! Your running is amazing! Inspiring.
I wonder if the queasiness was due in part to a "recovery run" with an average WHR of around 80% rather than below 70% as well as a few days of underfuelling.
I hadn’t thought of that, Vrap. Perhaps I should have eased back a bit more.
That's pretty much tempo run effort level, Ness, even though it's not your tempo run pace (heat, residual fatigue from yesterday). And you're allowed to feel sick on a tempo run. Might be worth making sure tomorrow is an easy day, though, it would be unfortunate to crash and burn so close to the conclusion of PJ.
It would! You’re right, Vrap. Thanks for the advice. Much appreciated. x
What Vrap said
What Vrap said