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Fri 26th Apr 2024 at 9:29am by Jock Itch

Run > Recovery Run

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Time
32:28
Miles
4.00
Min/mi
8:07
Pacing
93.2%
WAVA
60.32
Stride(cm)
117
Cals
493
Cadence
169
BPM
148
%MHR
77.9
B/mi
1202
Asc(m)
197
Hillscore
10
Surface
Road

Notes & Comments

1) 1mi - 7:54(7:54/mi) 138/150bpm [1090b/mi] 116cal
2) 1mi - 8:06(8:06/mi) 153/157bpm [1239b/mi] 126cal
3) 1mi - 8:02(8:02/mi) 152/156bpm [1220b/mi] 125cal
4) 1mi - 8:25(8:25/mi) 153/160bpm [1287b/mi] 126cal
5) 0mi - 2(6:17/mi) 152/152bpm [956b/mi]

7:54 8:06 8:02 8:25 2

Pin Map

0mi in 0

Pace

12%

68%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	59	59	7:50	111 83-132	870	168 166-172	0/6
0.25	1:56	58	7:42	137 133-139	1054	168 166-172	6/2
0.38	2:55	58	7:47	137 136-139	1066	170 168-172	11/7
0.50	3:55	1:00	8:00	140 136-142	1121	169 168-174	1/12
0.63	4:54	59	7:50	143 141-145	1120	169 168-172	5/5
0.75	5:56	1:02	8:15	142 136-145	1171	170 168-174	6/3
0.88	6:55	1:00	7:57	145 140-148	1152	169 166-174	6/7
1.00	7:53	58	7:46	148 147-149	1150	169 168-172	4/8
1.13	8:56	1:03	8:22	150 148-153	1256	169 168-172	17/3
1.25	9:54	57	7:40	153 150-154	1173	171 168-180	4/19
1.38	10:55	1:01	8:08	155 154-157	1261	169 168-172	9/2
1.50	11:54	1:00	7:57	154 151-156	1224	170 168-172	4/4
1.63	12:53	58	7:46	152 150-153	1181	170 168-172	3/6
1.75	13:55	1:02	8:17	154 150-156	1275	169 168-172	7/7
1.88	14:59	1:04	8:32	153 150-156	1306	170 168-174	6/1
2.00	15:59	1:01	8:06	154 152-155	1247	169 168-172	5/9
2.13	17:01	1:02	8:13	152 150-153	1248	170 168-176	6/5
2.25	18:03	1:02	8:17	152 150-154	1258	168 166-170	6/6
2.38	18:52	49	6:35	152 149-155	999	170 166-174	31/22
2.50	19:50	58	7:41	153 150-156	1176	169 168-170	6/6
2.63	20:50	1:00	8:02	150 148-152	1205	170 168-176	7/14
2.75	21:55	1:04	8:35	149 148-151	1280	169 168-170	9/1
2.88	22:58	1:03	8:27	152 150-154	1285	169 168-172	0/14
3.00	24:01	1:03	8:21	153 151-155	1278	169 168-174	10/7
3.13	25:02	1:01	8:11	151 150-155	1236	170 168-172	8/3
3.25	26:02	1:00	8:03	151 150-153	1214	170 168-174	1/8
3.38	27:04	1:01	8:10	149 143-154	1218	170 168-172	14/0
3.50	28:07	1:03	8:23	153 151-156	1282	169 168-172	1/14
3.63	29:12	1:05	8:43	152 151-153	1324	171 168-178	12/3
3.75	30:17	1:05	8:37	155 152-157	1336	169 168-170	14/8
3.88	31:22	1:05	8:41	156 154-159	1354	169 168-170	10/5
4.00	32:26	1:04	8:32	153 148-156	1304	169 168-172	4/8
4.00	32:28	2	9:16	152 152-152	1409	168 168-168	0/0

Heart

148/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 197m, Range 38m, Flat prediction 32:20

Elevation Graph

Biggest Climbs (m)	Min/mi
26 15.4%	7:40
18 9.8%	8:28
17 11.7%	8:31
15 6.9%	8:25
12 4.3%	8:17
11 3.5%	8:08
See your biggest climbs

Cadence

169 (180 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	169	4	32:28	8:06
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:54	49.47%	More
800m	3:46	7:34	53.27%	More
1km	4:48	7:43	54.41%	More
Mile	7:51	7:51	56.45%	More
5k	24:50	8:00	60.76%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:35	7:35	58.44
5km	24:55	8:01	60.56
5M	41:01	8:12	59.99
10km	51:31	8:17	59.69
10M	1:24:51	8:29	59.94
Half	1:52:36	8:36	59.33
20M	2:55:28	8:46	60.33
Mara	3:52:53	8:53	60.62

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