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
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
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 |
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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Bit of a hill!
That's a grand old duke of york hill
Quality hill