Thu 29th Sep 2022 at 8:57am by riggys99

Run > Recovery Run

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Time
45:14
Miles
4.38
Min/mi
10:20
Pacing
84.4%
WAVA
46.73
Stride(cm)
94
Cals
379
Cadence
165
BPM
133
%MHR
72.1
B/mi
1377
Asc(m)
118
Hillscore
8
Surface
Mixed

Notes & Comments

3 comments

Nice recovery run after yesterday’s long run.
Legs felt fine

Split Summary
===
1) 1m - 10:05(10:05/m) 127/138bpm [1282b/mi] 87cal 5.95/0mph
2) 1m - 9:44(9:44/m) 135/144bpm [1314b/mi] 89cal 6.17/0mph
3) 1m - 11:08(11:08/m) 137/145bpm [1525b/mi] 96cal 5.39/0mph
4) 1m - 9:55(9:55/m) 133/140bpm [1320b/mi] 75cal 6.05/0mph
5) 0.38m - 4:22(11:28/m) 135/143bpm [1547b/mi] 32cal 5.23/0mph

10:05 9:44 11:08 9:55 4:22

	Bowman 🇸🇪 Great, one to go then
	riggys99 Yes just a 20 minute run and some hamstring work
	Bowman 🇸🇪 Nice!

Pace

40%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:07	1:07	8:55	116 90-138	1035	170 166-176	1/10
0.25	2:19	1:12	9:35	121 115-124	1159	169 162-172	0/7
0.38	3:29	1:11	9:24	124 119-129	1166	169 166-172	2/5
0.50	4:40	1:11	9:28	123 118-130	1164	169 166-172	1/5
0.63	5:57	1:16	10:11	128 119-135	1304	167 164-170	3/2
0.75	7:24	1:27	11:35	132 128-135	1529	164 160-166	7/1
0.88	8:50	1:26	11:29	136 132-138	1563	163 160-168	8/0
1.00	10:06	1:16	10:09	136 132-138	1381	165 160-172	3/1
1.13	11:13	1:07	8:58	133 130-134	1193	168 166-172	0/3
1.25	12:26	1:13	9:45	131 125-137	1276	168 166-172	2/2
1.38	13:53	1:26	11:31	137 132-144	1578	164 162-166	7/0
1.50	15:14	1:21	10:50	141 138-144	1528	165 160-168	7/0
1.63	16:22	1:08	9:08	134 128-139	1224	168 162-172	0/5
1.75	17:28	1:05	8:42	134 130-137	1165	170 166-176	0/5
1.88	18:37	1:10	9:17	137 132-140	1271	168 164-176	0/7
2.00	19:50	1:13	9:42	134 131-136	1299	167 164-172	1/5
2.13	21:07	1:18	10:20	137 133-141	1416	166 162-170	1/3
2.25	22:28	1:21	10:45	139 136-140	1495	161 96-170	1/1
2.38	23:42	1:14	9:55	136 133-140	1349	166 164-170	1/3
2.50	24:57	1:14	9:53	139 136-144	1374	168 164-172	3/3
2.63	26:22	1:25	11:19	138 134-144	1562	164 160-168	2/2
2.75	27:46	1:25	11:20	131 123-137	1484	164 162-166	4/1
2.88	29:35	1:49	14:31	138 132-145	2004	156 142-166	15/1
3.00	30:57	1:22	10:56	136 133-141	1486	163 162-166	2/1
3.13	32:14	1:17	10:16	134 133-137	1377	165 160-170	3/1
3.25	33:38	1:23	11:05	133 125-137	1475	163 160-166	4/1
3.38	34:46	1:08	9:08	136 134-137	1242	166 162-170	0/9
3.50	35:53	1:06	8:52	133 127-140	1178	168 164-170	2/10
3.63	37:14	1:21	10:51	132 126-138	1432	165 152-172	5/6
3.75	38:29	1:15	10:03	133 131-138	1337	165 162-170	2/0
3.88	39:43	1:14	9:49	133 130-138	1305	168 164-174	1/2
4.00	40:53	1:10	9:22	134 130-139	1255	168 164-172	1/2
4.13	42:36	1:43	13:41	136 131-138	1861	164 128-170	5/1
4.25	44:02	1:27	11:33	132 130-134	1525	164 158-170	7/0
4.38	45:33	1:31	12:08	136 131-143	1649	160 114-168	12/0
4.38	45:36	3	12:35	140 139-140	1762	163 162-164	0/0

Heart

133/145max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 118m, Range 30m, Flat prediction 43:10

Elevation Graph

Biggest Climbs (m)	Min/mi
23 3.5%	12:14
20 3.4%	11:14
17 7.7%	12:07
16 3.3%	10:48
See your biggest climbs

Cadence

165 (176 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.3	165	4.3	44:49	10:20
Walk	1.6	132	0	43	17:08
Still	0.1	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:52	37.97%	More
800m	4:31	9:06	43.57%	More
1km	5:46	9:16	44.58%	More
Mile	9:39	9:39	45.20%	More
5k	31:48	10:14	46.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:28	9:28	46.07
5km	31:26	10:07	47.23
5M	52:03	10:25	46.47
10km	1:05:31	10:33	46.13
10M	1:48:28	10:51	46.07
Half	2:24:23	11:01	45.45
20M	3:46:02	11:18	46.00
Mara	5:00:54	11:29	46.08

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