Thu 6th Jan 2022 at 11:58am by Bintmcskint

Run > Recovery Run

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Time
42:38
Miles
4.32
Min/mi
9:52
Pacing
81%
WAVA
57.41
Stride(cm)
90
Cals
361
Cadence
181
Asc(m)
82
Hillscore
5
Surface
Road

Notes & Comments

4 comments

Eddie said: 40 mins recovery

Still some discomfort from the ribs but totally liveable with (that seems like bad English but I know what I mean)
Nice and easy on a random route.
Tried putting my phone in the thigh pocket of my capris and using my bluetooth headphones. Cracking move on my part. Spotify algorithm did itself proud culminating in Johnny Reggae by the Piglets which was a big hairbrush in front of the mirror record for me when I was a kid and which I haven't heard since then. It had the backing track on the B side so proper early 70s precursor to karaoke :-)

Probably a bit didgy now but here you go...
youtube.com/watch?v=wsLiIYe2Peg

Split Summary
===
1) 1m - 10:09(10:09/m) 85cal 5.92/6.59mph
2) 1m - 9:38(9:38/m) 84cal 6.23/7.2mph
3) 1m - 9:44(9:44/m) 84cal 6.16/6.95mph
4) 1m - 10:10(10:10/m) 82cal 5.9/6.72mph
5) 0.32m - 2:57(9:11/m) 26cal 6.53/7.58mph

10:09 9:38 9:44 10:10 2:57

	northernslowcoach Runch
	Autumnleaves
	Bintmcskint Notes added
	Seratonin

Pin Map

0mi in 0

Pace

10%

39%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:14	1:14	9:53	168 124-174	0/3
0.25	2:29	1:15	10:01	174 172-176	1/1
0.38	3:43	1:14	9:53	174 172-176	0/4
0.50	4:58	1:15	9:59	177 174-178	2/3
0.63	6:29	1:31	12:05	180 174-184	8/0
0.75	7:40	1:11	9:30	178 174-180	0/5
0.88	8:55	1:15	10:03	178 176-180	1/7
1.00	10:09	1:13	9:45	179 176-180	0/8
1.13	11:24	1:16 +7	10:05	178 176-180	0/3
1.25	12:44	1:20 +5	10:40	180 178-184	4/0
1.38	13:53	1:09	9:10	181 180-184	5/1
1.50	15:00	1:08	9:00	182 178-184	0/8
1.63	16:15	1:15	9:58	183 182-186	1/3
1.75	17:33	1:18	10:24	185 182-186	4/1
1.88	18:46	1:12	9:40	184 182-188	2/5
2.00	19:59	1:13	9:43	184 180-186	2/1
2.13	21:20	1:21 +9	10:52	183 178-186	3/1
2.25	22:38	1:18 +6	10:27	183 180-184	3/1
2.38	24:42	2:03 +46	16:27	182 142-190	6/3
2.50	26:00	1:18	10:28	184 182-186	0/5
2.63	27:13	1:13	9:45	184 182-188	2/1
2.75	28:24	1:10	9:21	186 182-190	2/0
2.88	29:35	1:11	9:31	185 182-186	5/0
3.00	30:44	1:09	9:11	186 182-188	0/5
3.13	32:36	1:52 +28	14:54	181 122-190	5/0
3.25	33:57	1:21	10:50	184 180-188	6/0
3.38	35:14	1:17	10:16	186 182-190	6/0
3.50	36:29	1:15	10:01	183 180-188	3/4
3.63	38:01	1:32 +14	12:17	182 108-190	6/0
3.75	39:19	1:18	10:28	184 180-188	3/1
3.88	40:28	1:08	9:05	183 178-186	3/4
4.00	41:36	1:08	9:07	187 184-190	2/6
4.13	42:53	1:17	10:15	186 182-190	2/2
4.25	44:03	1:10	9:21	187 186-190	3/0
4.32	44:33	30	7:02	185 182-188	1/3

Elevation

Asc 82m, Range 38m, Flat prediction 39:23

Elevation Graph

Biggest Climbs (m)	Min/mi
20 3.3%	12:00
11 5.3%	12:10
11 1.6%	12:17
10 3.3%	11:08
See your biggest climbs

Cadence

181 (190 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.3	182	4.3	42:25	9:58
Walk	3.7	121	0	1:41	1:39:31
Pause	1.0	-	-	27	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	8:57	45.66%	More
800m	4:33	9:09	49.70%	More
1km	5:49	9:22	50.51%	More
Mile	9:45	9:45	51.19%	More
5k	32:10	10:21	54.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:02	9:02	55.23
5km	30:04	9:41	57.98
5M	49:47	9:57	57.23
10km	1:02:40	10:05	56.96
10M	1:43:47	10:23	56.76
Half	2:18:11	10:33	55.73
20M	3:36:23	10:49	56.12
Mara	4:48:06	11:00	55.90

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