Fri 29th Jul 2022 at 10:51am by Bintmcskint

Run > Recovery Run

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Time
45:03
Miles
4.00
Min/mi
11:16
Pacing
75%
WAVA
50.70
Stride(cm)
81
Cals
302
Cadence
176
Asc(m)
112
Hillscore
9
Surface
Road

Notes & Comments

3 comments

Eddie said: 45 mins recovery

Super easy run after yesterday's Zwift workout and ahead of tomorrow's long run.
Lovely bimble about ending at Sainsbury's for Washing Up Liquid

Totally accidental stop on exactly 4 miles :-)

Split Summary
===
1) 1m - 10:40(10:40/m) 79cal 5.62/6.82mph
2) 1m - 11:43(11:43/m) 66cal 5.12/6.39mph
3) 1m - 11:24(11:24/m) 75cal 5.26/7.74mph
4) 1m - 11:15(11:17/m) 82cal 5.31/7.06mph

10:40 11:43 11:24 11:15

	northernslowcoach That’ll make Linds happy nice bimbling
	Corrah Excellent
	Autumnleaves

Pin Map

0mi in 0

Pace

37%

13%

28%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:47	1:47 +10	14:17	161 122-174	1/5
0.25	3:08	1:21	10:50	176 174-178	5/1
0.38	4:28	1:19	10:33	177 176-180	4/3
0.50	5:52	1:25	11:18	179 176-182	0/4
0.63	7:01	1:09	9:09	182 180-182	3/2
0.75	8:24	1:23	11:03	182 178-182	2/3
0.88	9:35	1:12	9:33	177 172-180	2/4
1.00	10:50	1:14	9:55	179 176-182	7/0
1.13	12:15	1:26	11:25	179 174-182	1/5
1.25	13:29	1:13	9:46	179 178-180	6/0
1.38	14:47	1:18	10:27	181 180-184	3/1
1.50	17:07	2:20 +34	18:42	177 122-182	3/2
1.63	18:34	1:26	11:31	180 178-182	9/0
1.75	19:52	1:19	10:30	179 178-180	3/5
1.88	21:40	1:47	14:18	166 122-180	1/3
2.00	23:07	1:28	11:40	176 168-180	3/7
2.13	24:48	1:41 +14	13:30	177 174-180	11/0
2.25	26:29	1:40	13:24	179 178-182	12/0
2.38	28:05	1:36	12:51	166 126-180	9/2
2.50	29:26	1:21	10:44	180 178-182	0/12
2.63	30:38	1:12	9:39	179 176-182	3/5
2.75	31:54	1:15	10:04	178 176-180	3/2
2.88	33:16	1:23	11:02	179 176-180	2/5
3.00	34:45	1:29	11:52	178 174-182	9/0
3.13	36:21	1:35	12:43	169 122-182	5/3
3.25	37:47	1:26	11:29	169 128-180	8/3
3.38	39:08	1:21	10:48	178 176-180	11/0
3.50	40:58	1:50 +19	14:38	171 122-184	1/15
3.63	42:13	1:16	10:05	177 172-182	0/16
3.75	43:27	1:13	9:46	177 174-180	0/12
3.88	44:47	1:20	10:44	177 172-180	4/1
4.00	46:21	1:34	12:51	179 176-180	3/0

Elevation

Asc 112m, Range 59m, Flat prediction 41:31

Elevation Graph

Biggest Climbs (m)	Min/mi
35 6.0%	13:04
20 5.4%	13:14
15 7.6%	14:22
14 4.4%	11:46
10 5.3%	20:13
See your biggest climbs

Cadence

176 (184 max) Stride Length: 81cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.2	178	3.9	43:39	11:14
Walk	5.3	124	0.1	2:28	27:26
Pause	0.5	-	-	14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:22	9:32	43.30%	More
800m	4:52	9:48	47.01%	More
1km	6:14	10:02	47.79%	More
Mile	10:16	10:16	49.17%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:22	10:22	48.69
5km	34:28	11:06	51.17
5M	57:04	11:25	50.53
10km	1:11:51	11:34	50.28
10M	1:58:59	11:54	50.12
Half	2:38:25	12:06	49.23
20M	4:08:05	12:24	49.59
Mara	5:30:18	12:36	49.41

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