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Wed 17th Apr 2024 at 8:47am by Rosehip

Run > Recovery Run

Good
breezy

Follow User
0 👍

Time
43:23
Miles
3.19
Min/mi
13:36
Pacing
94.5%
WAVA
43.33
Stride(cm)
76
Cals
340
Watts
214
Cadence
156
BPM
122
%MHR
67.6
B/mi
1655
Asc(m)
17
Hillscore
1
Surface
Road

Notes & Comments

7 comments

Recoveasy bug-squish
lovely out there

legs felt surprisingly OK

2.5 base load 51

Garmin says productive, but that won't last long

1) 1mi - 13:38(13:38/mi) 114/126bpm [1554b/mi] 105cal 208/380W
2) 1mi - 13:32(13:32/mi) 123/131bpm [1665b/mi] 107cal 206/274W
3) 1mi - 13:35(13:35/mi) 126/132bpm [1711b/mi] 107cal 213/318W
4) 0.19mi - 2:38(13:48/mi) 133/136bpm [1836b/mi] 21cal 225/306W

13:38 13:32 13:35 2:38

	Velociraptor Well done
	northernslowcoach good stuff
	Rosehip thanks V'rap
	Jaks Nice, well done 👏
	Corrah Good running
	RRR-CAZ 🇬🇧 Nice 👍
	Rosehip thanks all

Pace

32%

47%

21%

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	1:48	1:48	14:22	88 63-105	1264	144 114-168	256 107-380	0/0
0.25	3:31	1:43	13:43	108 99-114	1481	157 128-168	232 65-283	0/2
0.38	5:12	1:42	13:33	114 108-119	1546	156 130-170	220 166-276	2/1
0.50	6:51	1:39	13:13	118 110-125	1559	159 128-170	223 180-264	1/0
0.63	8:32	1:41	13:27	122 119-126	1642	158 124-170	215 63-267	0/1
0.75	10:14	1:42	13:34	120 117-122	1627	157 130-170	207 169-249	1/1
0.88	11:55	1:41	13:30	122 120-126	1647	157 114-170	195 64-231	1/0
1.00	13:37	1:42	13:36	121 114-125	1646	156 124-168	196 133-229	1/1
1.13	15:21	1:43	13:46	120 115-123	1653	156 126-168	190 66-239	2/0
1.25	17:03	1:43	13:42	120 114-126	1643	155 128-166	207 61-243	0/0
1.38	18:45	1:42	13:33	117 111-123	1584	155 126-166	203 147-237	0/1
1.50	20:20	1:35	12:42	126 123-129	1601	165 164-166	208 195-228	0/1
1.63	22:02	1:42	13:32	125 118-129	1692	155 128-166	211 172-266	0/1
1.75	23:43	1:41	13:31	122 117-125	1648	155 126-168	204 139-231	0/0
1.88	25:23	1:40	13:17	128 123-131	1701	162 128-168	223 193-265	2/0
2.00	27:09	1:47	14:14	126 118-131	1793	151 124-166	217 151-274	0/1
2.13	28:51	1:42	13:33	123 118-128	1667	155 114-166	204 127-250	1/1
2.25	30:34	1:43	13:42	123 120-125	1686	155 126-166	216 75-284	0/0
2.38	32:18	1:44	13:51	127 122-131	1759	155 128-168	230 176-318	1/1
2.50	33:56	1:38	13:05	127 125-130	1662	158 124-168	210 163-243	0/0
2.63	35:44	1:48	14:24	128 123-132	1844	154 126-166	206 65-238	1/1
2.75	37:25	1:41	13:29	128 122-130	1725	156 126-166	218 66-253	0/1
2.88	39:04	1:40	13:17	128 125-130	1700	158 120-166	199 46-258	1/0
3.00	40:44	1:40	13:18	128 126-131	1703	157 130-170	224 177-267	0/0
3.13	42:24	1:40	13:18	134 131-136	1781	159 128-168	243 186-306	1/0
3.19	43:23	59	14:57	133 130-136	1988	149 124-168	205 133-240	0/1

Heart

122/136max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 17m, Range 6m, Flat prediction 43:23

Elevation Graph

No climbs of at least 10 metres detected.

Power

214W (380 max)

Power Graph

Power Bands

Cadence

156 (170 max) Stride Length: 76cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	73.8	165	2.5	32:00	12:57
Walk	26.2	129	0.7	11:23	15:50

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	46	12:14	29.40%	More
200m	1:33	12:27	31.90%	More
400m	3:09	12:40	33.46%	More
800m	6:30	13:05	36.82%	More
1km	8:11	13:09	38.00%	More
Mile	13:23	13:23	39.09%	More
5k	42:04	13:33	43.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:39	10:39	49.10
5km	42:01	13:31	43.49
5M	1:14:45	14:57	40.01
10km	1:37:14	15:39	38.55
10M	2:52:57	17:18	35.82
Half	3:59:49	18:18	33.80
20M	6:40:14	20:01	32.00
Mara	9:14:57	21:11	30.65

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stride length
cadence