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Wed 22nd Nov 2023 at 6:29pm by Mark J 🇳🇿

Run > Recovery Run
  • warm
  • Time
    42:15
  • Miles
    4.51
  • Min/mi
    9:22
  • Pacing
    61.8%
  • WAVA
    53.28
  • Stride(cm)
    105
  • Cals
    446
  • Watts
    213
  • Cadence
    164
  • BPM
    127
  • %MHR
    73.2
  • B/mi
    1186
  • Asc(m)
    31
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Lovely evening out there tonight. Clear skies, nice and warm. Running felt like I was finally settling down and muscles starting to stretch out and relax a bit more :)

Aches and pains - Piriformis 1/2. Nothing else to mention, at the moment at least.

Shoes: Asics GlideRide 3. I do love these shoes, they're great for recovery runs.

Split Summary
===
1) 0.82km - 5:00(6:05/km) 114/122bpm [693b/km] 44cal 188/W 9.86/11.18kmph
2) 5.28km - 30:00(5:41/km) 128/136bpm [727b/km] 325cal 219/W 10.56/12.24kmph
3) 0.79km - 5:00(6:19/km) 128/134bpm [809b/km] 53cal 202/W 9.5/10.4kmph
4) 0.36km - 2:15(6:17/km) 130/133bpm [816b/km] 24cal 212/W 9.55/10.38kmph
5:00 30:00 5:00 2:15
riggys99
Sounds like a lovely run
Mark J 🇳🇿
Twas indeed. Not looking forward to having to run back in the UK through December, that's for sure. But at least I'll be back in the summer by Jan 2nd 😁

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.51 5:01 5:01 9:50 114 -122 1121 158 0-176 187 -211 44/17
3.79 37:04 32:02 +1 9:46 128 93-136 1249 165 100-172 219 8-268 32/40
4.28 42:05 5:01 +1 10:13 128 120-134 1308 160 156-164 202 51-223 9/0
4.51 44:20 2:15 +1 10:07 130 128-133 1316 161 158-162 210 0-244 5/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    127 avge / 136 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    23 1.3% 9:55
    11 1.3% 13:07

  • Cadence Distribution

    164 avge / 176 max Stride Length: 105cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 164 4.5 44:17 9:50
    Walk 0.1 116 0 3 5:58
    Still 0.1 - - 2 -

  • Power Distribution

    213W (268 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:11 8:46 39.43% More
    800m 4:26 8:54 46.02% More
    1km 5:33 8:56 48.35% More
    Mile 9:00 9:00 51.51% More
    5k 30:22 9:47 50.51% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:34 8:34 54.09
    5km 28:28 9:10 53.89
    5M 47:08 9:26 53.14
    10km 59:20 9:33 52.74
    10M 1:38:16 9:50 52.34
    Half 2:10:50 9:59 51.91
    20M 3:24:53 10:15 51.90
    Mara 4:32:46 10:25 52.15

Bespoke Fields

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Aches and pains
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