Wed 7th Dec 2022 at 12:14pm by Bintmcskint

Run > Recovery Run

  • Time
    40:01
  • Miles
    3.69
  • Min/mi
    10:51
  • Pacing
    70%
  • WAVA
    52.52
  • Stride(cm)
    87
  • Cals
    305
  • Cadence
    170
  • Asc(m)
    148
  • Hillscore
    14
  • Surface
    Road

Notes & Comments

4 comments
Eddie said: 30-40 mins recovery run

Stuck to the recovery brief by hiking the ups especially cow trough - cowshed hill (scene of yesterday's hill reps)
Had to get a bit of a wriggle on the home stretch as I realised I needed to get back for a work call.
Legs were happy it was a recovery run for sure :-)
New shoes, too (second pair of the Speedgoat 5 having decided they are my race shoe)

Split Summary
===
1) 1m - 10:47(10:47/m) 85cal 5.57/6.37mph
2) 1m - 14:09(14:09/m) 76cal 4.24/6.99mph
3) 1m - 8:40(8:40/m) 87cal 6.92/7.99mph
4) 0.69m - 6:25(9:22/m) 57cal 6.4/7.45mph
10:47 14:09 8:40 6:25
Autumnleaves
Bit of a hill!
northernslowcoach
:)
Seratonin
That's a grand old duke of york hill :-)
Badger
Quality hill
Pin Map
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0mi in 0

Pace

22% 10% 22% 12% 22% 12%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:25 1:25 11:18 174 164-178 0/12
0.25 3:06 1:41 13:29 151 112-176 3/2
0.38 4:24 1:18 10:25 178 176-180 14/0
0.50 5:38 1:14 9:49 180 178-182 5/2
0.63 6:56 1:18 10:27 177 136-182 2/9
0.75 8:09 1:13 9:46 184 182-186 5/1
0.88 9:30 1:20 10:43 181 180-184 10/0
1.00 10:46 1:16 10:10 181 178-182 6/0
1.13 12:03 1:17 10:20 182 178-184 8/2
1.25 13:55 1:51 14:50 158 126-180 14/0
1.38 16:09 2:14 17:52 128 122-132 14/0
1.50 18:25 2:17 18:14 127 122-130 15/0
1.63 20:58 2:32 20:19 131 122-228 16/0
1.75 22:18 1:21 10:45 184 182-186 8/1
1.88 23:42 1:24 11:11 180 178-182 11/0
2.00 25:11 1:29 +17 11:52 176 122-184 9/2
2.13 26:15 1:04 8:32 183 182-184 0/10
2.25 27:22 1:06 8:51 184 182-184 0/6
2.38 28:29 1:07 8:56 184 184-186 1/7
2.50 29:34 1:05 8:44 184 182-186 0/10
2.63 30:40 1:06 8:46 184 182-186 0/6
2.75 32:03 1:23 +14 11:02 176 122-186 3/1
2.88 33:13 1:10 +9 9:22 182 122-190 0/5
3.00 34:15 1:02 8:19 187 186-188 0/8
3.13 35:18 1:03 8:23 187 186-188 0/18
3.25 36:21 1:02 8:18 186 184-188 0/17
3.38 37:37 1:17 +12 10:12 184 182-194 0/17
3.50 38:39 1:02 8:14 185 182-188 0/17
3.63 40:05 1:26 +7 11:31 180 176-186 4/5
3.69 41:00 55 15:03 126 86-180 5/0

Elevation

Asc 148m, Range 134m, Flat prediction 33:49
Elevation Graph
Biggest Climbs (m) Min/mi
122 5.5% 13:09
18 5.4% 12:57
See your biggest climbs

Cadence

170 (228 max) Stride Length: 87cm Run: 78.9% Walk: 21.1%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:00 8:03 51.21% More
800m 4:16 8:34 53.78% More
1km 5:21 8:36 55.76% More
Mile 8:59 8:59 56.20% More
5k 33:59 10:56 51.89% More

Predictions

Dist Time Per Mile WAVA
1M 10:02 10:02 50.31
5km 33:21 10:44 52.88
5M 55:13 11:03 52.22
10km 1:09:32 11:11 51.95
10M 1:55:08 11:31 51.80
Half 2:33:17 11:42 50.87
20M 4:00:02 12:00 51.25
Mara 5:19:35 12:12 51.07
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