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Wed 8th May 2024 at 3:39pm by Flatlander

Run > Recovery Run

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Time
34:49
Miles
3.00
Min/mi
11:36
Pacing
96.8%
WAVA
48.30
Stride(cm)
84
Cals
291
Watts
198
Cadence
165
BPM
140
%MHR
77.6
B/mi
1621
Asc(m)
7
Surface
Trail

Notes & Comments

3 comments

Slow recovery run after Monday's Fun Run, yesterday's 41+ miles bike ride to Sawston, this morning's Pilates, and running on a trial.

1) 1mi - 11:37(11:37/mi) 134/140bpm [1556b/mi] 95cal 196/270W
2) 1mi - 11:37(11:37/mi) 139/153bpm [1614b/mi] 98cal 199/211W
3) 1mi - 11:35(11:35/mi) 146/163bpm [1692b/mi] 98cal 198/210W

11:37 11:37 11:35

	Fenland Flier Excellent pacing.
	Flatlander Not bad, was it? Don't know what happened in the last mile, though!
	Fenland Flier I wasn't going to mention the sprint finish

Pace

100%

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	1:23	1:23	11:03	114 79-131	1260	164 154-168	205 194-270	1/3
0.25	2:50	1:27	11:36	136 131-138	1578	164 160-168	203 198-209	2/1
0.38	4:15	1:25	11:18	136 135-140	1537	162 158-168	197 192-204	1/2
0.50	5:39	1:24	11:12	138 137-140	1547	164 156-166	200 192-206	1/2
0.63	7:08	1:29	11:54	138 137-139	1643	162 156-168	197 193-204	1/1
0.75	8:39	1:31	12:11	136 132-138	1657	163 156-166	191 183-199	0/1
0.88	10:11	1:32	12:14	134 132-135	1639	164 162-166	195 183-203	2/0
1.00	11:37	1:26	11:24	136 133-139	1551	166 162-168	193 187-204	1/1
1.13	13:06	1:29	11:52	136 134-138	1614	165 162-168	198 195-205	1/1
1.25	14:31	1:25	11:21	136 133-138	1544	165 164-168	203 194-209	2/1
1.38	16:00	1:29	11:51	137 134-141	1623	164 160-168	197 193-205	1/1
1.50	17:26	1:26	11:29	136 135-137	1563	165 162-168	197 192-207	1/1
1.63	18:54	1:28	11:43	137 135-139	1606	165 160-170	197 192-200	1/1
1.75	20:19	1:25	11:22	141 137-144	1603	165 162-166	206 196-211	2/1
1.88	21:44	1:25	11:17	147 142-150	1658	166 162-170	197 184-207	1/2
2.00	23:13	1:30	11:59	145 137-153	1738	166 162-168	198 187-207	2/2
2.13	24:41	1:27	11:39	147 138-155	1713	166 162-168	198 189-206	2/1
2.25	26:07	1:27	11:32	158 152-163	1822	167 164-168	196 191-204	2/2
2.38	27:32	1:24	11:14	152 142-161	1709	166 162-168	201 197-206	2/2
2.50	29:00	1:28	11:43	142 140-144	1664	167 164-168	203 193-210	2/1
2.63	30:27	1:27	11:39	143 141-145	1666	166 164-170	197 192-200	2/2
2.75	31:54	1:27	11:35	143 142-144	1656	166 160-168	197 192-202	2/1
2.88	33:23	1:29	11:50	143 142-145	1693	167 164-172	199 188-205	1/1
3.00	34:49	1:26	11:29	143 141-146	1642	168 166-172	193 188-199	2/2
3.00	34:51	2	15:02	147 146-147	2210	169 168-170	199 199-199	0/0

Heart

140/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 7m, Range 5m, Flat prediction 34:49

Elevation Graph

No climbs of at least 10 metres detected.

Power

198W (270 max)

Power Graph

Power Bands

Cadence

165 (172 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	165	3	34:51	11:36
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:48	11:14	35.20%	More
800m	5:37	11:18	41.12%	More
1km	7:06	11:25	42.41%	More
Mile	11:31	11:31	44.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:52	10:52	47.01
5km	36:08	11:38	48.26
5M	59:50	11:58	47.68
10km	1:15:20	12:07	47.45
10M	2:04:45	12:29	47.57
Half	2:46:05	12:41	47.02
20M	4:20:06	13:00	47.58
Mara	5:46:17	13:13	47.66

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