Sun 12th May 2024 at 9:51am by Jaks
Run > Recovery Run
-
Time
1:27:42
-
Miles
6.34
-
Min/mi
13:50
-
Pacing
29.3%
-
WAVA
47.26
-
Stride(cm)
79
-
Cals
720
-
Cadence
147
-
BPM
121
-
%MHR
69.3
-
B/mi
1679
-
Asc(m)
212
-
Hillscore
20
-
Surface
Mixed
Notes & Comments
4 comments
Recovery run/walk. Had to walk on my toes during the first two miles as my calves were so tight. Very warm out there I was really glad of the breeze on the fell.
1) 1mi - 13:16(13:16/mi) 110/123bpm [1459b/mi] 106cal
2) 1mi - 13:56(13:56/mi) 118/126bpm [1645b/mi] 113cal
3) 1mi - 17:18(17:18/mi) 124/135bpm [2145b/mi] 142cal
4) 1mi - 16:16(16:16/mi) 128/134bpm [2083b/mi] 133cal
5) 1mi - 11:45(11:45/mi) 126/133bpm [1480b/mi] 101cal
6) 1mi - 11:34(11:34/mi) 125/133bpm [1446b/mi] 93cal
7) 0.34mi - 3:37(10:29/mi) 119/130bpm [1247b/mi] 32cal
13:16 13:56 17:18 16:16 11:45 11:34 3:37
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:19 |
3:19 |
13:16 |
102 62-116 |
1354 |
164 120-172 |
6/2 |
0.50 |
13:14 |
9:55 +6:42
|
39:40 |
100 58-118 |
3967 |
166 160-172 |
5/5 |
0.75 |
16:24 |
3:09 |
12:38 |
114 104-121 |
1440 |
165 128-172 |
1/9 |
1.00 |
19:58 |
3:35 |
14:19 |
118 111-123 |
1689 |
151 122-170 |
7/1 |
1.25 |
23:17 |
3:18 |
13:14 |
120 112-125 |
1588 |
156 124-170 |
8/1 |
1.50 |
27:06 |
3:49 +26
|
15:17 |
117 102-123 |
1789 |
152 126-170 |
9/0 |
1.75 |
30:51 |
3:44 |
14:58 |
118 111-124 |
1765 |
144 124-170 |
11/0 |
2.00 |
34:21 |
3:30 |
14:02 |
117 111-123 |
1641 |
150 126-166 |
12/0 |
2.25 |
37:59 |
3:38 |
14:31 |
121 114-129 |
1756 |
148 124-174 |
11/0 |
2.50 |
42:45 |
4:46 |
19:05 |
124 115-133 |
2365 |
121 100-168 |
19/0 |
2.75 |
47:02 |
4:17 |
17:08 |
123 116-135 |
2108 |
123 114-130 |
16/0 |
3.00 |
51:40 |
4:38 |
18:31 |
128 120-132 |
2371 |
118 106-126 |
17/0 |
3.25 |
55:55 |
4:16 |
17:02 |
127 121-133 |
2164 |
124 120-128 |
20/0 |
3.50 |
1:00:07 |
4:12 |
16:49 |
126 121-133 |
2119 |
124 114-168 |
18/0 |
3.75 |
1:04:51 |
4:44 |
18:56 |
130 122-134 |
2461 |
120 90-128 |
15/0 |
4.00 |
1:07:55 |
3:04 |
12:16 |
126 122-134 |
1546 |
159 124-172 |
28/0 |
4.25 |
1:10:45 |
2:50 |
11:19 |
127 122-130 |
1437 |
167 128-172 |
13/7 |
4.50 |
1:13:29 |
2:44 |
10:56 |
125 118-128 |
1367 |
160 80-172 |
2/22 |
4.75 |
1:16:25 |
2:56 |
11:43 |
125 120-130 |
1464 |
160 128-174 |
0/13 |
5.00 |
1:19:52 |
3:27 +12
|
13:48 |
126 113-133 |
1739 |
149 86-172 |
1/13 |
5.25 |
1:22:39 |
2:47 |
11:08 |
126 120-129 |
1402 |
166 160-172 |
0/14 |
5.50 |
1:25:38 |
2:59 |
11:56 |
127 123-129 |
1516 |
163 160-166 |
0/22 |
5.75 |
1:29:06 |
3:29 +31
|
13:54 |
126 116-133 |
1752 |
163 160-168 |
0/24 |
6.00 |
1:31:57 |
2:50 |
11:21 |
122 118-125 |
1384 |
164 160-170 |
0/30 |
6.25 |
1:34:35 |
2:38 |
10:33 |
121 112-130 |
1277 |
170 166-172 |
0/39 |
6.34 |
1:35:34 |
59 |
10:25 |
114 110-118 |
1187 |
171 168-172 |
0/10 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
52.8 |
166 |
4.2 |
46:44 |
13:00 |
Walk |
39.5 |
122 |
2.1 |
40:52 |
19:04 |
Still |
0.1 |
- |
- |
7 |
- |
Pause |
7.6 |
- |
- |
7:51 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:36 |
10:27 |
42.76% |
More |
800m |
5:18 |
10:39 |
50.75% |
More |
1km |
6:48 |
10:56 |
50.75% |
More |
Mile |
11:21 |
11:21 |
49.64% |
More |
5k |
39:55 |
12:51 |
49.34% |
More |
5 miles |
1:10:35 |
14:07 |
45.77% |
More |
10k |
1:33:47 |
15:06 |
43.22% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:23 |
12:23 |
45.52 |
5km |
41:11 |
13:15 |
47.83 |
5M |
1:08:11 |
13:38 |
47.38 |
10km |
1:25:51 |
13:49 |
47.22 |
10M |
2:22:10 |
14:13 |
47.25 |
Half |
3:09:16 |
14:27 |
46.50 |
20M |
4:56:24 |
14:49 |
47.08 |
Mara |
6:34:37 |
15:04 |
47.07 |
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Hope your calves are okay now.
Thanks Ness, not too bad now.
Well done Look after those calves!
Thanks, will do.