Fri 22nd Jul 2022 at 11:31am by Bintmcskint

Run > Recovery Run

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Time
45:16
Miles
4.04
Min/mi
11:12
Pacing
57%
WAVA
51.03
Stride(cm)
81
Cals
321
Cadence
177
Asc(m)
137
Hillscore
14
Surface
Road

Notes & Comments

4 comments

Eddie said: 45 mins recovery

My legs hate me after yesterday so I thought I'd treat them to a hilly recovery run
With added hill rep of Taymount Rise at the end :-)

Split Summary
===
1) 1m - 10:49(10:49/m) 83cal 5.55/6.43mph
2) 1m - 11:29(11:29/m) 87cal 5.22/6.16mph
3) 1m - 12:40(12:40/m) 72cal 4.74/6.14mph
4) 1m - 9:57(9:57/m) 76cal 6.03/7.2mph
5) 0.04m - 21(8:52/m) 3cal 6.76/6.74mph

10:49 11:29 12:40 9:57 21

	Autumnleaves Nice
	northernslowcoach Lucky legs
	PaulaMc Taymount Rise? Well that’s just daft 🙄
	Bintmcskint Well it was convenient 😊

Pin Map

0mi in 0

Pace

28%

23%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:31	1:31	12:11	165 122-176	4/3
0.25	2:49	1:18	10:23	176 172-178	2/4
0.38	4:07	1:18	10:21	177 174-180	4/1
0.50	5:40	1:33 +10	12:28	174 122-180	5/5
0.63	6:56	1:16	10:04	179 176-180	5/1
0.75	8:16	1:20	10:44	179 178-180	6/4
0.88	9:33	1:16	10:11	179 176-182	4/1
1.00	10:57	1:25	11:16	179 178-180	6/1
1.13	12:20	1:22	10:58	180 176-182	2/5
1.25	13:41	1:21	10:49	180 178-182	5/0
1.38	15:08	1:28	11:42	179 176-182	7/0
1.50	16:33	1:24	11:14	180 178-182	6/1
1.63	18:01	1:28	11:46	180 178-182	11/1
1.75	19:30	1:29	11:52	180 178-182	10/0
1.88	20:50	1:21	10:45	180 178-182	8/0
2.00	22:27	1:36	12:49	179 176-182	2/13
2.13	24:01	1:35	12:37	178 176-180	0/20
2.25	25:30	1:29	11:52	179 174-182	10/0
2.38	26:46	1:16	10:04	179 178-180	2/7
2.50	28:22	1:36	12:46	180 176-182	4/6
2.63	29:42	1:20	10:42	180 176-182	4/2
2.75	31:01	1:19	10:33	180 176-182	7/0
2.88	35:05	4:04 +1:27	32:30	168 124-180	8/0
3.00	36:33	1:28	11:47	182 180-186	5/2
3.13	37:43	1:11	9:24	184 182-186	2/2
3.25	38:58	1:14 +4	9:53	180 170-184	0/9
3.38	40:01	1:04	8:31	185 182-188	0/14
3.50	41:09	1:07	8:56	185 184-186	0/15
3.63	42:26	1:18 +10	10:21	183 180-184	9/2
3.75	44:12	1:46	14:09	174 122-184	10/0
3.88	45:35	1:22	11:00	179 174-184	6/7
4.00	46:44	1:09	9:16	180 176-184	0/20
4.04	47:06	22	9:02	180 178-182	1/1

Elevation

Asc 137m, Range 68m, Flat prediction 38:25

Elevation Graph

Biggest Climbs (m)	Min/mi
54 4.0%	11:54
27 10.7%	14:11
26 10.0%	29:07
16 2.7%	10:58
12 6.4%	13:20
See your biggest climbs

Cadence

177 (188 max) Stride Length: 81cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.5	178	4	44:57	11:26
Walk	2.4	132	0	1:11	50:12
Pause	2.0	-	-	58	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:33	48.29%	More
800m	4:26	8:55	51.73%	More
1km	5:39	9:06	52.68%	More
Mile	10:07	10:07	49.86%	More
5k	36:20	11:42	48.53%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:18	10:18	49.00
5km	34:16	11:02	51.47
5M	56:45	11:21	50.81
10km	1:11:27	11:30	50.56
10M	1:58:18	11:50	50.41
Half	2:37:31	12:01	49.51
20M	4:06:40	12:20	49.88
Mara	5:28:24	12:32	49.70

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