Thu 6th Oct 2022 at 6:59am by Oranj

Run > Recovery Run

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Time
35:15
Miles
4.29
Min/mi
8:13
Pacing
95%
WAVA
61.83
Stride(cm)
117
Cals
466
Watts
340
Cadence
168
BPM
132
%MHR
78.7
B/mi
1087
Asc(m)
72
Hillscore
5
Surface
Road

knee

Notes & Comments

L knee still clunky

===
1) 2km - 10:14(5:07/km) 127/138bpm [650b/km] 134cal 363/616W
2) 2km - 10:10(5:05/km) 134/140bpm [681b/km] 138cal 335/484W
3) 2km - 10:07(5:03/km) 134/141bpm [678b/km] 132cal 329/412W
4) 0.91km - 4:44(5:14/km) 138/142bpm [721b/km] 62cal 322/393W

10:14 10:10 10:07 4:44

Pace

19%

26%

52%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.13	1:03	1:03	8:23	105 73-125	880	168 162-182	489 199-616	19/0
0.25	2:03	1:00	8:02	125 119-128	1005	163 160-166	393 361-434	5/0
0.38	3:03	1:00	7:58	122 118-124	971	165 162-168	364 331-398	3/1
0.50	4:11	1:08 +7	9:04	123 119-127	1114	167 164-186	365 290-399	3/0
0.63	5:13	1:02	8:19	129 127-131	1072	165 164-168	356 347-383	3/1
0.75	6:13	1:00	8:00	131 129-133	1049	168 166-176	337 309-388	1/2
0.88	7:15	1:02	8:16	133 131-135	1100	168 164-184	339 306-368	1/0
1.00	8:18	1:03	8:25	133 128-137	1120	170 162-186	335 271-406	3/4
1.13	9:20	1:01	8:11	131 129-133	1072	167 164-168	322 285-346	0/4
1.25	10:25	1:05	8:42	135 133-138	1174	168 164-182	357 305-437	6/3
1.38	11:25	1:00	8:00	133 124-139	1064	166 162-170	296 241-333	0/7
1.50	12:27	1:02	8:13	131 123-134	1075	167 164-172	309 292-339	0/6
1.63	13:28	1:01	8:10	135 132-136	1103	169 166-176	324 289-370	2/4
1.75	14:28	1:00	8:00	134 132-137	1072	166 164-168	353 335-383	2/1
1.88	15:28	1:01	8:04	132 130-136	1065	167 166-170	348 322-404	2/2
2.00	16:29	1:00	8:04	133 131-134	1072	168 166-170	341 317-383	1/2
2.13	17:31	1:03	8:20	135 133-138	1126	168 166-170	348 314-394	3/0
2.25	18:33	1:02	8:15	136 133-137	1122	169 164-172	304 260-341	0/6
2.38	19:37	1:04	8:33	135 129-140	1155	169 166-172	374 266-484	6/0
2.50	20:38	1:01	8:08	138 134-140	1123	170 166-184	351 318-388	3/1
2.63	21:39	1:00	8:03	137 136-139	1104	169 166-180	339 319-364	1/0
2.75	22:40	1:01	8:06	134 130-137	1085	168 164-182	313 253-356	0/6
2.88	23:39	59	7:55	125 120-131	990	170 166-180	273 225-335	0/10
3.00	24:40	1:01	8:08	129 125-134	1050	169 166-172	325 310-343	0/2
3.13	25:39	59	7:50	132 128-136	1034	168 164-174	308 264-341	0/6
3.25	26:39	1:00	7:59	132 130-135	1053	167 166-168	339 330-350	1/1
3.38	27:39	1:00	8:03	135 133-136	1086	168 166-170	322 310-340	0/3
3.50	28:39	1:00	8:01	135 133-136	1082	167 166-172	329 305-369	3/0
3.63	29:42	1:03	8:21	137 134-138	1144	169 166-172	349 322-390	4/0
3.75	30:49	1:07	8:59	139 137-142	1248	169 166-172	385 325-412	7/0
3.88	31:56	1:07	8:56	140 137-142	1252	168 166-172	311 291-339	1/1
4.00	33:00	1:04	8:33	138 137-140	1179	170 168-174	340 293-393	5/0
4.13	34:01	1:01	8:11	137 135-138	1121	169 166-170	320 307-335	1/0
4.25	35:01	1:00	8:00	135 134-137	1079	168 166-168	312 297-334	0/3
4.29	35:22	21	8:40	134 133-134	1162	169 166-172	321 314-325	0/1

Heart

132/142max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 72m, Range 36m, Flat prediction 34:43

Elevation Graph

Biggest Climbs (m)	Min/mi
33 2.2%	8:19
19 1.7%	8:32
See your biggest climbs

Power

340W (616 max)

Power Graph

Power Bands

Cadence

168 (186 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	167	4.3	35:15	8:15
Walk	0.0	0	0	0	NAN:00:00
Pause	0.3	-	-	7	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:51	44.57%	More
800m	3:57	7:56	52.46%	More
1km	4:57	7:57	54.56%	More
Mile	8:00	8:00	57.19%	More
5k	25:19	8:09	61.64%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:45	7:45	59.09
5km	25:12	8:07	61.91
5M	41:20	8:16	61.64
10km	51:49	8:20	61.49
10M	1:25:00	8:30	62.06
Half	1:52:33	8:35	61.58
20M	2:54:46	8:44	62.85
Mara	3:51:26	8:50	63.28

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