Fri 17th Mar 2023 at 7:58pm by Alun

Run > Recovery Run

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Time
33:20
Miles
3.35
Min/mi
9:57
Pacing
90%
WAVA
49.76
Stride(cm)
115
Cals
366
Watts
312
Cadence
141
BPM
120
%MHR
68.9
B/mi
1193
Asc(m)
56
Hillscore
4
Surface
Road

Notes & Comments

32 minutes recovery run keeping it as close to 117bpm as possible (94%), shuffling along at times.

Split Summary
===
1) 0.62mi - 6:03(9:44/mi) 116/121bpm [1129b/mi] 70cal 352/450W
2) 0.62mi - 6:02(9:43/mi) 118/124bpm [1147b/mi] 68cal 326/371W
3) 0.62mi - 6:01(9:41/mi) 120/127bpm [1161b/mi] 68cal 322/385W
4) 0.62mi - 6:51(11:01/mi) 123/128bpm [1355b/mi] 72cal 289/354W
5) 0.62mi - 5:41(9:08/mi) 122/126bpm [1115b/mi] 62cal 297/332W
6) 0.13mi - 1:22(10:35/mi) 124/126bpm [1312b/mi] 15cal 258/283W
7) 0.12mi - 1:20(11:31/mi) 120/125bpm [1382b/mi] 11cal 249/314W

6:03 6:02 6:01 6:51 5:41 1:22 1:20

Pin Map

0mi in 0

Pace

54%

43%

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	1:12	1:12	9:36	110 96-115	1056	140 36-148	339 24-450	7/1
0.25	2:23	1:11	9:31	115 112-117	1095	145 144-146	386 356-403	7/0
0.38	3:34	1:10	9:23	116 113-121	1088	146 146-148	342 322-369	4/0
0.50	4:46	1:13	9:42	118 116-120	1145	145 144-146	347 307-364	4/0
0.63	6:05	1:18	10:25	119 117-121	1239	143 140-144	349 329-369	6/0
0.75	7:27	1:23	11:02	121 117-123	1334	141 138-144	345 328-371	8/0
0.88	8:46	1:19	10:33	120 114-124	1266	141 138-144	332 275-370	6/0
1.00	9:53	1:07	8:56	113 111-115	1009	144 144-144	284 264-307	0/8
1.13	11:01	1:08	9:00	115 112-120	1035	145 142-152	329 302-351	1/4
1.25	12:09	1:08	9:07	119 117-122	1084	144 142-146	332 283-352	0/5
1.38	13:19	1:10	9:19	118 114-126	1099	143 142-146	327 284-385	3/1
1.50	14:34	1:15	9:59	123 119-127	1227	140 138-144	340 304-379	2/2
1.63	15:46	1:12	9:37	117 115-121	1125	141 140-142	307 275-373	3/3
1.75	17:00	1:14	9:55	124 120-126	1231	140 136-144	340 291-375	3/1
1.88	18:13	1:13	9:43	118 114-126	1147	139 136-142	294 270-327	2/4
2.00	19:32	1:19	10:33	122 118-128	1287	138 134-142	312 286-354	4/1
2.13	20:51	1:18	10:28	121 118-124	1266	137 134-140	305 280-330	3/1
2.25	22:08	1:17	10:18	125 122-128	1288	139 136-142	282 266-296	0/3
2.38	23:36	1:28	11:41	123 120-127	1437	135 132-140	266 188-311	2/5
2.50	25:04	1:28	11:48	123 117-126	1451	136 132-140	276 233-322	3/3
2.63	26:11	1:07	8:56	117 115-118	1046	141 138-144	284 238-324	0/9
2.75	27:15	1:04	8:28	121 117-125	1024	143 140-144	317 304-332	0/8
2.88	28:24	1:09	9:10	123 119-125	1127	141 140-142	318 300-330	0/5
3.00	29:35	1:11	9:28	124 123-126	1174	141 140-142	299 274-320	0/7
3.13	30:47	1:13	9:42	124 122-126	1203	140 138-142	268 224-287	0/13
3.25	32:12	1:25	11:18	124 122-126	1400	139 134-144	258 223-283	1/7
3.35	33:20	1:08	11:03	119 116-123	1315	139 136-142	249 194-314	0/7

Heart

120/128max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 56m, Range 71m, Flat prediction 33:16

Elevation Graph

Biggest Climbs (m)	Min/mi
40 3.0%	10:00
See your biggest climbs

Power

312W (450 max)

Power Graph

Power Bands

Cadence

141 (152 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	48.6	143	1.7	16:11	9:25
Walk	51.5	138	1.6	17:09	10:30

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:36	40.19%	More
800m	4:28	8:58	45.68%	More
1km	5:40	9:07	46.87%	More
Mile	9:25	9:25	47.82%	More
5k	30:35	9:50	50.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:10	9:10	49.14
5km	30:45	9:54	49.89
5M	51:07	10:13	48.98
10km	1:04:29	10:23	48.53
10M	1:47:10	10:43	48.32
Half	2:22:59	10:55	47.58
20M	3:44:40	11:14	47.99
Mara	4:59:45	11:26	47.96

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