Thu 6th Jan 2022 at 11:58am by Bintmcskint
Run > Recovery Run
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Time
42:38
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Miles 4.32
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Min/mi 9:52
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Pacing
81%
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WAVA
57.41
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Stride(cm)
90
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Cals
361
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Cadence
181
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Asc(m)
82
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Hillscore
5
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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
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
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
0mi in 0
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
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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Runch
Notes added