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Fri 18th Apr 2025 at 6:30am by Ness

Run > Recovery Run
  • Good
  • cold
  • Time
    47:22
  • Miles
    4.13
  • Min/mi
    11:28
  • Pacing
    95%
  • WAVA
    50.09
  • Stride(cm)
    83
  • Cals
    399
  • Cadence
    170
  • BPM
    128
  • %MHR
    69.1
  • B/mi
    1467
  • Asc(m)
    45
  • Hillscore
    2
  • Surface
    Trail

Notes & Comments

Gentle recovery run because I'm RD at parkrun tomorrow so might not have time to run....
1) 1mi - 11:22(11:22/mi) 119/130bpm [1353b/mi] 90cal
2) 1mi - 11:16(11:16/mi) 130/138bpm [1465b/mi] 101cal
3) 1mi - 11:30(11:30/mi) 131/140bpm [1507b/mi] 93cal
4) 1mi - 11:43(11:43/mi) 130/148bpm [1523b/mi] 102cal
5) 0.13mi - 1:31(11:25/mi) 138/145bpm [1577b/mi] 13cal
11:22 11:16 11:30 11:43 1:31
Jaks
Nice, well done 👏
Ness
Thanks :)
Velociraptor
Well done :)
Ness
Thanks :]
Ness
:) even! Can't type
Autumnleaves
Good decision
Ness
Thanks :)

Map
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0mi in 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.13 1:24 1:24 11:09 102 77-114 1136 166 154-174 3/1
0.25 2:47 1:23 11:04 118 112-123 1306 169 166-170 0/6
0.38 4:14 1:27 11:39 120 117-123 1399 169 166-170 1/3
0.50 5:48 1:34 12:35 126 121-130 1585 168 162-172 5/0
0.63 7:12 1:24 11:09 120 117-124 1338 170 168-170 2/1
0.75 8:36 1:24 11:15 121 118-123 1361 170 168-172 1/1
0.88 10:01 1:25 11:18 122 118-124 1378 170 168-172 1/0
1.00 11:21 1:20 10:42 124 122-127 1326 170 166-172 1/3
1.13 12:45 1:23 11:07 124 123-126 1378 171 168-172 1/2
1.25 14:05 1:21 10:46 127 124-130 1368 171 170-172 1/2
1.38 15:27 1:22 10:52 131 126-134 1424 173 172-174 1/1
1.50 16:51 1:24 11:10 131 128-133 1463 171 166-174 1/5
1.63 18:19 1:28 11:43 130 124-136 1523 171 166-174 3/2
1.75 19:43 1:24 11:13 132 130-134 1480 172 168-174 2/1
1.88 21:08 1:25 11:22 131 129-134 1489 171 170-172 2/0
2.00 22:39 1:31 12:05 134 129-138 1620 170 166-172 4/1
2.13 24:05 1:26 11:30 135 131-139 1553 168 162-172 2/2
2.25 25:27 1:22 10:57 133 130-135 1457 172 172-174 1/4
2.38 26:51 1:24 11:10 129 127-133 1440 172 170-174 1/2
2.50 28:15 1:24 11:13 130 128-132 1458 172 170-174 1/4
2.63 29:43 1:28 11:42 129 127-131 1509 169 166-172 4/1
2.75 31:14 1:31 12:10 132 128-136 1606 170 166-172 1/1
2.88 32:44 1:30 12:04 131 127-134 1580 170 168-172 1/1
3.00 34:09 1:25 11:17 127 122-130 1433 171 168-174 2/0
3.13 35:32 1:23 11:08 124 121-127 1380 171 168-172 3/0
3.25 37:04 1:32 12:12 128 123-132 1562 169 166-170 2/1
3.38 38:30 1:26 11:26 130 127-134 1486 171 168-172 2/0
3.50 39:59 1:29 11:53 127 122-133 1509 169 168-170 2/0
3.63 41:26 1:27 11:36 127 123-134 1472 169 166-170 1/4
3.75 42:52 1:26 11:27 134 131-136 1533 170 166-174 2/2
3.88 44:20 1:29 11:50 135 128-140 1598 171 168-174 5/0
4.00 45:51 1:31 12:05 140 133-148 1691 169 166-174 6/0
4.13 47:17 1:26 11:27 138 130-144 1581 171 166-174 2/4
4.13 47:21 4 11:48 130 130-130 1533 168 168-168 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    128 avge / 148 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 3.3% 12:01
    10 1.3% 11:34

  • Cadence Distribution

    170 avge / 174 max Stride Length: 83cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:39 10:38 39.52% More
    800m 5:23 10:49 43.84% More
    1km 6:45 10:51 45.35% More
    Mile 11:00 11:00 46.72% More
    5k 35:18 11:22 50.38% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:14 10:14 50.20
    5km 34:50 11:13 51.06
    5M 58:14 11:39 49.43
    10km 1:13:38 11:51 48.67
    10M 2:03:06 12:19 48.16
    Half 2:44:47 12:35 47.69
    20M 4:20:14 13:01 46.53
    Mara 5:48:21 13:18 45.53

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11:09 The Black Track
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