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Sun 19th Mar 2023 at 10:07am by Abi G

Run > Recovery Run
  • Time
    32:00
  • Miles
    3.21
  • Min/mi
    9:58
  • Pacing
    15%
  • WAVA
    49.52
  • Stride(cm)
    92
  • Cals
    335
  • Cadence
    176
  • BPM
    111
  • %MHR
    59.8
  • B/mi
    1102
  • Asc(m)
    56
  • Surface
    Road

Notes & Comments

Run with Alexa at RR U18’s

Warm up
4mins out easy, return effort
3mins out easy, return effort
2mins out easy, return effort
1min out easy, return effort

2 x easy, med, fast

Warm down

Split Summary
===
1) 0.54mi - 5:02(9:18/mi) 116/131bpm [1078b/mi] 52cal
2) 0.39mi - 4:03(10:28/mi) 101/111bpm [1056b/mi] 39cal
3) 0.37mi - 3:35(9:47/mi) 123/133bpm [1203b/mi] 42cal
4) 0.02mi - 19(20:57/mi) 119/131bpm [2493b/mi] 3cal
5) 0.3mi - 3:07(10:34/mi) 103/115bpm [1089b/mi] 31cal
6) 0.27mi - 2:32(9:12/mi) 126/139bpm [1159b/mi] 32cal
7) 0.03mi - 33(21:11/mi) 122/132bpm [2584b/mi] 5cal
8) 0.23mi - 2:20(10:12/mi) 99/115bpm [1010b/mi] 22cal
9) 0.21mi - 2:01(9:37/mi) 121/135bpm [1163b/mi] 23cal
10) 0.02mi - 25(18:27/mi) 122/128bpm [2251b/mi] 4cal
11) 0.12mi - 1:15(10:09/mi) 100/112bpm [1014b/mi] 12cal
12) 0.11mi - 55(8:24/mi) 108/119bpm [906b/mi] 11cal
13) 0.02mi - 16(16:24/mi) 119/120bpm [1951b/mi] 3cal
14) 0mi - 2(26:26/mi) 97/118bpm [2565b/mi]
15) 0.6mi - 5:35(9:22/mi) 112/136bpm [1048b/mi] 56cal
5:02 4:03 3:35 19 3:07 2:32 33 2:20 2:01 25 1:15 55 16 2 5:35

Map
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0mi in 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.54 7:47 7:47 +4 14:23 113 61-131 1626 160 0-182 19/17
0.93 11:50 4:03 10:26 99 62-112 1034 167 0-182 9/11
1.30 15:25 3:35 9:47 124 110-133 1213 171 0-186 13/10
1.31 18:38 3:13 +1 3:31:18 102 64-131 21552 82 0-176 0/4
1.61 21:46 3:08 10:38 101 64-115 1074 171 0-188 7/9
1.88 24:17 2:31 9:08 126 108-139 1150 181 168-186 12/7
1.91 27:48 3:31 +1 2:16:01 110 65-132 14961 60 0-182 2/4
2.14 30:08 2:20 10:10 96 65-115 976 165 0-184 8/11
2.35 32:09 2:01 9:37 120 104-135 1154 173 0-192 12/9
2.37 34:33 2:24 +1 1:46:52 112 80-128 11969 107 0-178 3/3
2.49 35:48 1:15 10:08 99 79-112 1004 158 0-184 4/7
2.60 36:43 55 8:27 109 103-119 921 183 170-190 5/2
2.62 36:59 16 16:20 118 117-120 1928 69 0-180 0/1
2.62 40:19 3:20 +1 36:29:35 92 73-118 201442 47 0-118 1/0
3.21 48:17 7:58 +5 13:22 112 73-135 1497 166 0-192 26/26

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    111 avge / 139 max Delete HR Trace

  • Cadence Distribution

    176 avge / 192 max Stride Length: 92cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 69.9 178 3.2 29:25 13:50
    Walk 7.0 114 0.1 4:23 1:22:47
    Still 0.2 - - 9 -
    Pause 22.9 - - 14:20 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:14 9:00 41.26% More
    800m 4:51 9:46 41.82% More
    1km 6:18 10:09 41.84% More
    Mile 12:11 12:11 36.72% More
    5k 47:12 15:12 32.43% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:18 9:18 48.08
    5km 30:55 9:57 49.53
    5M 51:11 10:14 48.59
    10km 1:04:27 10:22 48.11
    10M 1:46:43 10:40 47.82
    Half 2:22:05 10:51 47.48
    20M 3:42:31 11:08 47.16
    Mara 4:56:15 11:18 46.69
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