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Wed 13th Dec 2023 at 8:47am by Rosehip

Run > Recovery Run
  • drizzle
  • windy
  • cold
  • Time
    43:25
  • Miles
    2.84
  • Min/mi
    15:17
  • Pacing
    80.1%
  • WAVA
    37.57
  • Stride(cm)
    72
  • Cals
    298
  • Watts
    188
  • Cadence
    146
  • BPM
    121
  • %MHR
    67.8
  • B/mi
    1846
  • Asc(m)
    15
  • Hillscore
    1
  • Surface
    Trail

Notes & Comments

Garmin said 26, mins recovery @15:20
If I hadn’t been so far behind target I would have gone for a brisk walk
30/30s with several stops to say hello to dogs
- met a cockerxgerman shepherd puppy who is gorgeous but going to be such a handful!

Extra walks rounds the slippy yucky goose poo filled puddles

2.3 maintaining base, load 37

Split Summary
===
1) 1mi - 15:29(15:29/mi) 114/126bpm [1765b/mi] 105cal 180/293W
2) 1mi - 15:19(15:19/mi) 124/133bpm [1898b/mi] 104cal 177/350W
3) 0.84mi - 12:38(15:06/mi) 125/133bpm [1887b/mi] 89cal 179/260W
15:29 15:19 12:38
Velociraptor
Well done :)
Jaks
Welldone 👏
Rosehip
Thank you 🤩
northernslowcoach
pup sounds gorgeous - well done :)
RRR-CAZ 🇬🇧
Goose poo 💩 puddles FUN 🤔

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.
0.13 2:09 2:09 17:15 95 70-112 1638 131 104-162 185 31-261 1/0
0.25 5:21 3:12 +1:07 25:33 113 88-123 2886 150 96-166 212 98-263 0/1
0.38 7:20 1:59 15:56 119 110-126 1895 141 82-166 191 58-293 0/0
0.50 9:11 1:51 14:48 119 114-124 1761 147 124-164 192 60-270 1/0
0.63 11:02 1:51 14:46 120 116-124 1772 150 124-164 189 56-221 1/0
0.75 13:14 2:12 +23 17:36 115 102-123 2025 145 82-164 196 60-262 1/1
0.88 15:06 1:51 14:52 118 110-125 1754 149 126-164 188 145-219 0/1
1.00 16:58 1:52 14:58 119 114-125 1781 148 124-170 187 144-226 1/0
1.13 18:49 1:51 14:48 121 117-127 1792 144 80-164 201 109-278 1/1
1.25 20:47 1:58 15:46 124 115-129 1956 142 80-166 152 42-259 1/0
1.38 22:39 1:52 14:55 121 113-128 1805 152 122-164 205 37-342 2/0
1.50 24:34 1:55 15:18 124 120-128 1897 144 82-164 182 114-279 1/1
1.63 26:30 1:56 15:27 124 116-133 1916 148 122-164 200 61-343 0/3
1.75 28:25 1:55 15:24 125 120-130 1924 147 124-164 187 122-284 1/0
1.88 30:22 1:56 15:30 124 116-130 1923 146 108-162 191 55-350 1/0
2.00 32:16 1:55 15:19 125 117-130 1915 146 122-164 182 58-279 0/1
2.13 34:12 1:56 15:26 125 118-129 1929 147 122-164 178 127-224 0/1
2.25 36:05 1:53 15:02 123 117-129 1850 147 126-164 180 142-223 0/0
2.38 38:01 1:56 15:29 124 117-130 1921 148 118-164 177 47-221 1/0
2.50 39:54 1:53 15:06 126 119-133 1902 144 80-164 188 110-259 1/1
2.63 41:43 1:49 14:28 127 122-132 1838 148 122-164 183 58-228 1/0
2.75 43:36 1:53 15:04 124 115-130 1868 146 124-176 192 140-260 1/1
2.84 45:56 2:20 +1:01 26:53 129 101-133 3467 144 122-166 196 149-249 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    121 avge / 133 max Delete HR Trace

  • Cadence Distribution

    146 avge / 176 max Stride Length: 72cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 51.3 161 1.7 22:21 14:51
    Walk 42.7 126 1.2 20:42 17:48
    Still 0.8 - - 22 -
    Pause 5.2 - - 2:31 -

  • Power Distribution

    188W (350 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 49 13:15 27.14% More
    200m 1:43 13:53 28.60% More
    400m 3:37 14:33 29.15% More
    800m 7:22 14:49 32.52% More
    1km 9:17 14:56 33.42% More
    Mile 15:06 15:06 34.41% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:16 12:16 42.38
    5km 48:24 15:35 37.21
    5M 1:26:06 17:13 33.85
    10km 1:52:00 18:01 32.40
    10M 3:19:14 19:55 30.14
    Half 4:36:15 21:05 28.83
    20M 7:41:02 23:03 26.62
    Mara 10:39:16 24:24 25.15

Photos



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