Tue 23rd Apr 2024 at 6:07pm by Alun
Run > Recovery Run
- cold
-
Time
21:23
-
Miles
2.35
-
Min/mi
9:06
-
Pacing
89.2%
-
WAVA
53.93
-
Stride(cm)
116
-
Cals
274
-
Watts
341
-
Cadence
153
-
BPM
122
-
%MHR
70
-
B/mi
1108
-
Asc(m)
40
-
Hillscore
3
-
Surface
Mixed
Notes & Comments
1) 0.62mi - 5:53(9:28/mi) 119/128bpm [1127b/mi] 73cal 330/411W
2) 0.62mi - 5:52(9:27/mi) 122/129bpm [1153b/mi] 76cal 317/392W
3) 0.62mi - 5:27(8:45/mi) 126/140bpm [1104b/mi] 75cal 373/476W
4) 0.49mi - 4:11(8:37/mi) 119/125bpm [1025b/mi] 50cal 348/416W
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
0mi in 0
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 |
1:14 |
1:14 |
9:49 |
105 59-118 |
1030 |
155 150-168 |
303 36-339 |
2/1 |
0.25 |
2:25 |
1:11 |
9:28 |
123 119-125 |
1165 |
153 152-154 |
353 287-411 |
6/0 |
0.38 |
3:35 |
1:11 |
9:26 |
126 124-127 |
1188 |
154 152-156 |
356 336-386 |
6/0 |
0.50 |
4:45 |
1:09 |
9:15 |
124 120-128 |
1147 |
154 152-154 |
334 317-348 |
3/0 |
0.63 |
5:55 |
1:10 |
9:21 |
120 115-123 |
1121 |
153 150-154 |
304 262-335 |
2/4 |
0.75 |
7:05 |
1:10 |
9:19 |
123 121-124 |
1146 |
154 152-156 |
329 318-344 |
2/0 |
0.88 |
8:14 |
1:10 |
9:19 |
126 124-129 |
1173 |
154 152-156 |
349 325-370 |
5/0 |
1.00 |
9:26 |
1:11 |
9:32 |
122 114-127 |
1163 |
152 130-162 |
280 194-325 |
1/4 |
1.13 |
10:32 |
1:06 |
8:51 |
118 114-122 |
1045 |
149 130-152 |
291 192-321 |
0/7 |
1.25 |
11:49 |
1:17 |
10:14 |
122 117-125 |
1249 |
150 138-154 |
334 227-392 |
5/1 |
1.38 |
12:53 |
1:04 |
8:30 |
120 116-124 |
1020 |
153 150-154 |
338 310-372 |
1/6 |
1.50 |
14:02 |
1:09 |
9:15 |
128 121-131 |
1183 |
155 144-162 |
412 341-473 |
3/1 |
1.63 |
15:08 |
1:06 |
8:44 |
136 130-140 |
1188 |
157 154-160 |
409 359-476 |
9/0 |
1.75 |
16:13 |
1:05 |
8:44 |
125 122-133 |
1091 |
154 150-156 |
349 331-399 |
1/4 |
1.88 |
17:17 |
1:04 |
8:29 |
124 121-126 |
1052 |
153 152-156 |
353 340-366 |
1/2 |
2.00 |
18:20 |
1:03 |
8:21 |
119 117-125 |
995 |
153 152-154 |
334 320-349 |
0/6 |
2.13 |
19:22 |
1:02 |
8:16 |
121 116-124 |
1000 |
152 152-154 |
338 315-357 |
0/8 |
2.25 |
20:47 |
1:25 +18
|
11:22 |
115 104-123 |
1306 |
152 136-156 |
355 11-416 |
1/2 |
2.35 |
21:41 |
54 |
9:03 |
120 114-125 |
1086 |
153 146-156 |
376 335-397 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.1 |
153 |
2.3 |
21:03 |
9:04 |
Walk |
2.9 |
137 |
0 |
38 |
21:52 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:17 |
42.02% |
More |
800m |
4:11 |
8:25 |
49.05% |
More |
1km |
5:16 |
8:28 |
50.88% |
More |
Mile |
8:46 |
8:46 |
51.79% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:35 |
8:35 |
52.91 |
5km |
28:49 |
9:17 |
53.69 |
5M |
47:53 |
9:35 |
52.75 |
10km |
1:00:24 |
9:43 |
52.28 |
10M |
1:40:23 |
10:02 |
52.06 |
Half |
2:13:57 |
10:14 |
51.26 |
20M |
3:30:27 |
10:31 |
51.70 |
Mara |
4:40:47 |
10:43 |
51.67 |
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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