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Mon 22nd Apr 2024 at 7:41pm by Alun

Run > Recovery Run
  • Time
    22:18
  • Miles
    2.26
  • Min/mi
    9:52
  • Pacing
    96%
  • WAVA
    49.54
  • Stride(cm)
    109
  • Cals
    254
  • Watts
    310
  • Cadence
    150
  • BPM
    111
  • %MHR
    64
  • B/mi
    1098
  • Asc(m)
    32
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Post Marathon Recovery Run
Very slow paced recovery run to the end of Old Watling Street and back again, legs are in bits but feeling a little better for being mobile.
I suspect that it will be "Rinse and Repeat" for the next few days.

1) 0.62mi - 6:14(10:03/mi) 111/118bpm [1115b/mi] 72cal 307/411W
2) 0.62mi - 6:17(10:07/mi) 112/120bpm [1133b/mi] 72cal 307/350W
3) 0.62mi - 5:56(9:33/mi) 110/115bpm [1051b/mi] 66cal 311/351W
4) 0.39mi - 3:50(9:47/mi) 112/118bpm [1097b/mi] 44cal 317/391W
6:14 6:17 5:56 3:50
Pin Map
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0mi in 0

Pace

72% 28%

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.
0.06 39 39 10:22 97 72-112 1005 156 154-170 326 33-411 6/0
0.13 1:17 38 10:09 113 111-114 1147 152 150-154 261 240-279 0/3
0.19 1:55 38 10:11 111 110-113 1131 152 152-152 288 278-308 0/0
0.25 2:32 37 9:46 111 110-112 1085 152 150-152 303 294-314 1/0
0.31 3:09 37 9:59 110 109-111 1097 152 150-152 293 289-303 0/0
0.38 3:46 37 9:52 112 109-115 1105 152 150-158 300 265-318 1/0
0.44 4:23 37 9:51 112 111-115 1103 152 150-152 318 313-323 1/0
0.50 5:00 37 9:54 115 112-116 1138 152 152-154 317 307-331 1/0
0.56 5:38 37 10:00 115 114-117 1149 151 150-152 337 333-342 3/0
0.63 6:16 38 10:09 117 115-118 1188 151 150-152 331 325-339 2/0
0.69 6:54 38 10:14 116 114-118 1187 151 150-152 330 319-344 2/0
0.75 7:35 41 10:48 116 115-117 1253 150 148-150 337 330-350 3/0
0.81 8:13 39 10:19 117 115-120 1208 149 148-150 334 325-345 3/0
0.88 8:51 38 10:05 113 109-117 1139 149 148-150 275 261-334 1/2
0.94 9:28 37 9:48 108 106-110 1059 148 148-150 274 272-278 0/2
1.00 10:05 37 9:51 108 107-109 1063 149 148-150 288 275-303 0/1
1.06 10:42 37 9:57 111 108-114 1104 148 148-150 293 286-301 0/1
1.13 11:21 39 10:20 108 105-113 1116 150 148-152 292 275-316 0/1
1.19 11:58 37 9:59 110 105-113 1098 148 148-150 331 318-339 2/0
1.25 12:35 37 9:48 109 106-112 1069 149 148-150 310 301-324 1/0
1.31 13:14 39 10:26 113 112-115 1179 148 148-150 337 319-351 2/0
1.38 13:53 39 10:27 113 112-114 1180 148 148-150 323 309-341 2/0
1.44 14:29 36 9:33 113 109-115 1079 148 148-148 282 267-323 1/2
1.50 15:03 34 9:07 109 107-111 994 149 148-150 283 269-302 0/4
1.56 15:38 34 9:11 108 106-112 993 150 148-150 310 304-317 0/3
1.63 16:13 35 9:16 107 105-110 991 150 150-152 310 299-316 0/3
1.69 16:47 35 9:16 108 107-110 1001 150 148-150 309 302-314 0/3
1.75 17:22 35 9:15 109 107-111 1009 149 148-150 318 310-323 0/1
1.81 17:57 35 9:21 110 107-114 1028 148 148-150 320 316-326 0/1
1.88 18:34 37 9:45 112 111-114 1092 148 148-150 320 314-325 0/0
1.94 19:10 36 9:35 112 110-114 1073 148 148-150 323 315-329 1/0
2.00 19:45 35 9:19 111 110-113 1035 148 148-150 326 312-336 0/1
2.06 20:21 36 9:36 114 112-115 1095 150 148-152 309 297-314 0/1
2.13 20:59 38 10:12 114 113-118 1163 150 148-152 332 301-385 3/0
2.19 21:34 35 9:24 115 112-118 1081 148 148-150 320 268-391 0/3
2.25 22:14 39 10:29 108 105-112 1132 149 148-152 296 254-319 0/1
2.26 22:18 4 11:57 107 107-107 1280 147 144-148 300 292-315 0/0

Heart

111/120max
  • Show Beats/Mile

Elevation

Asc 32m, Range 21m, Flat prediction 22:05
Elevation Graph
Biggest Climbs (m) Min/mi
19 1.6% 10:06
See your biggest climbs

Power

310W (411 max)
Power Graph
Power Bands

Cadence

150 (170 max) Stride Length: 109cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 58.5 151 1.3 13:03 9:55
Walk 41.5 147 0.9 9:15 9:50

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:17 9:09 37.97% More
800m 4:38 9:18 44.39% More
1km 5:48 9:21 46.09% More
Mile 9:36 9:36 47.35% More

Predictions

Dist Time Per Mile WAVA
1M 9:20 9:20 48.66
5km 31:20 10:05 49.37
5M 52:04 10:25 48.51
10km 1:05:40 10:34 48.08
10M 1:49:09 10:55 47.88
Half 2:25:38 11:07 47.15
20M 3:48:49 11:26 47.55
Mara 5:05:18 11:39 47.52

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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