Thu 13th Jan 2022 at 11:40am by Bintmcskint

Run > Recovery Run

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Time
45:15
Miles
4.43
Min/mi
10:13
Pacing
85.9%
WAVA
55.55
Stride(cm)
87
Cals
372
Cadence
182
Asc(m)
104
Hillscore
9
Surface
Road

Notes & Comments

5 comments

Eddie said: 45 mins recovery

Yep, 45 mins of blissful recovery running in the sunshine and crisp January weather.
Saw two cats both on their way somewhere else because clearly they "had a bit of business"
*taps nose with paw*
Just what was needed.

Split Summary
===
1) 1m - 10:09(10:09/m) 84cal 5.91/6.62mph
2) 1m - 10:02(10:02/m) 86cal 5.98/6.93mph
3) 1m - 11:07(11:07/m) 82cal 5.4/7.1mph
4) 1m - 9:28(9:28/m) 86cal 6.34/7.72mph
5) 0.43m - 4:30(10:28/m) 34cal 5.74/7.64mph

10:09 10:02 11:07 9:28 4:30

	northernslowcoach Escape! Hope you’ve sunshine too x
	Corrah Nicely run xx
	Autumnleaves Good stuff
	Bintmcskint Notes added
	Seratonin

Pin Map

0mi in 0

Pace

13%

28%

39%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:15	1:15	10:02	173 170-176	1/3
0.25	2:35	1:19	10:35	174 170-176	3/0
0.38	3:54	1:19	10:35	177 174-178	4/2
0.50	5:06	1:13	9:40	178 176-180	0/9
0.63	6:25	1:19	10:29	181 178-182	8/0
0.75	7:39	1:14	9:53	181 180-184	3/2
0.88	9:14	1:35 +15	12:37	179 174-182	1/4
1.00	10:24	1:11	9:24	181 178-182	3/2
1.13	11:34	1:10	9:18	182 178-184	2/2
1.25	13:00	1:26 +11	11:28	176 126-186	3/0
1.38	14:13	1:12	9:40	182 182-186	0/8
1.50	15:27	1:14	9:53	183 180-186	4/0
1.63	16:48	1:21	10:49	183 178-186	7/0
1.75	18:02	1:15	9:56	186 184-188	5/1
1.88	19:15	1:12	9:39	185 180-190	4/0
2.00	20:54	1:39 +17	13:12	186 170-190	4/1
2.13	22:11	1:17	10:16	183 174-188	4/5
2.25	23:31	1:21	10:44	185 180-188	4/0
2.38	24:50	1:19	10:34	187 182-190	7/0
2.50	26:16	1:26	11:28	186 184-188	4/1
2.63	27:39	1:23	11:02	186 184-188	7/1
2.75	29:04	1:25	11:19	186 184-188	10/0
2.88	30:49	1:45 +6	14:03	184 180-186	9/0
3.00	32:06	1:17	10:16	186 184-188	4/2
3.13	33:13	1:07	8:57	186 184-188	0/4
3.25	34:22	1:09	9:09	183 182-184	0/4
3.38	35:45	1:23	11:07	187 184-188	1/2
3.50	36:53	1:08	9:01	186 182-188	0/11
3.63	38:05	1:12	9:39	180 178-182	0/8
3.75	39:16	1:11	9:29	180 178-182	0/11
3.88	40:28	1:11	9:31	179 178-182	0/12
4.00	41:35	1:07	8:54	180 174-184	3/2
4.13	42:49	1:14	9:54	185 184-188	0/6
4.25	44:23	1:34 +3	12:34	184 176-196	0/6
4.38	45:42	1:19	10:30	184 176-186	2/2
4.43	46:07	25	7:40	183 182-184	0/2

Elevation

Asc 104m, Range 78m, Flat prediction 43:03

Elevation Graph

Biggest Climbs (m)	Min/mi
54 3.9%	11:24
26 2.7%	10:49
12 3.3%	10:11
See your biggest climbs

Cadence

182 (196 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.3	182	4.4	45:19	10:22
Walk	0.6	126	0	16	51:26
Pause	1.1	-	-	32	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	9:00	45.43%	More
800m	4:36	9:14	49.19%	More
1km	5:47	9:18	50.86%	More
Mile	9:27	9:27	52.77%	More
5k	32:07	10:20	54.27%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:21	9:21	53.36
5km	31:04	10:00	56.12
5M	51:27	10:17	55.38
10km	1:04:46	10:25	55.11
10M	1:47:15	10:44	54.93
Half	2:22:48	10:54	53.93
20M	3:43:38	11:11	54.30
Mara	4:57:44	11:22	54.09

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