Thu 9th May 2024 at 8:07am by hillstrider
Run > Recovery Run
- warm
-
Time
46:52
-
Miles
4.12
-
Min/mi
11:23
-
Pacing
83.6%
-
WAVA
56.47
-
Stride(cm)
86
-
Cals
435
-
Cadence
165
-
BPM
147
-
%MHR
87.5
-
B/mi
1672
-
Asc(m)
70
-
Hillscore
4
-
Surface
Road
Notes & Comments
A nice steady recovery road run, but pushing on the up and down hills.
1) 1mi - 12:12(12:12/mi) 133/146bpm [1623b/mi] 100cal 4.91/6.18mph
2) 1mi - 11:00(11:00/mi) 151/162bpm [1661b/mi] 107cal 5.46/6.76mph
3) 0.2mi - 2:19(11:46/mi) 156/162bpm [1836b/mi] 23cal 5.1/5.95mph
4) 0.52mi - 5:57(11:24/mi) 157/163bpm [1790b/mi] 62cal 5.26/6.66mph
5) 0.63mi - 7:22(11:37/mi) 157/162bpm [1825b/mi] 71cal 5.16/5.82mph
6) 0.33mi - 3:04(9:18/mi) 153/165bpm [1423b/mi] 29cal 6.45/7.26mph
7) 0.44mi - 4:58(11:19/mi) 146/155bpm [1651b/mi] 43cal 5.31/7.03mph
12:12 11:00 2:19 5:57 7:22 3:04 4:58
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:30 |
1:30 |
11:59 |
122 91-145 |
1461 |
161 100-168 |
3/1 |
0.25 |
3:01 |
1:31 |
12:10 |
132 128-141 |
1607 |
165 158-170 |
4/1 |
0.38 |
4:35 |
1:33 |
12:28 |
139 134-144 |
1732 |
157 82-172 |
4/3 |
0.50 |
6:07 |
1:33 |
12:22 |
138 131-146 |
1706 |
169 164-172 |
3/3 |
0.63 |
7:32 |
1:25 |
11:17 |
138 133-141 |
1557 |
170 166-176 |
3/4 |
0.75 |
9:31 |
1:59 |
15:54 |
125 109-137 |
1987 |
159 80-176 |
7/2 |
0.88 |
10:51 |
1:20 |
10:37 |
133 127-138 |
1411 |
173 170-174 |
6/0 |
1.00 |
12:12 |
1:22 |
10:53 |
136 133-139 |
1481 |
169 164-176 |
4/5 |
1.13 |
13:34 |
1:22 |
10:55 |
142 138-145 |
1550 |
172 168-176 |
5/3 |
1.25 |
15:04 |
1:29 |
11:56 |
145 140-149 |
1730 |
156 82-172 |
5/5 |
1.38 |
16:30 |
1:26 |
11:27 |
148 146-153 |
1695 |
169 166-174 |
6/2 |
1.50 |
17:51 |
1:21 |
10:50 |
155 149-160 |
1678 |
170 164-174 |
2/11 |
1.63 |
19:18 |
1:27 |
11:38 |
154 150-158 |
1792 |
169 160-176 |
0/10 |
1.75 |
20:32 |
1:14 |
9:55 |
153 150-155 |
1517 |
169 166-172 |
8/2 |
1.88 |
21:52 |
1:20 |
10:39 |
156 153-161 |
1662 |
171 168-174 |
1/10 |
2.00 |
23:13 |
1:21 |
10:46 |
159 157-161 |
1713 |
174 170-178 |
3/6 |
2.13 |
24:30 |
1:17 |
10:15 |
156 151-162 |
1598 |
164 86-176 |
5/4 |
2.25 |
26:03 |
1:33 |
12:27 |
155 151-160 |
1931 |
164 82-172 |
5/5 |
2.38 |
27:30 |
1:27 |
11:36 |
155 150-158 |
1798 |
161 82-172 |
5/2 |
2.50 |
29:03 |
1:33 |
12:24 |
157 152-162 |
1947 |
165 82-174 |
10/0 |
2.63 |
30:26 |
1:22 |
10:57 |
156 153-160 |
1709 |
166 84-174 |
6/4 |
2.75 |
32:04 |
1:39 |
13:10 |
158 155-161 |
2081 |
147 82-176 |
8/1 |
2.88 |
33:29 |
1:24 |
11:14 |
158 153-162 |
1774 |
169 164-174 |
3/4 |
3.00 |
34:54 |
1:26 |
11:26 |
155 152-159 |
1773 |
169 164-174 |
3/5 |
3.13 |
36:20 |
1:26 |
11:27 |
157 152-160 |
1796 |
146 80-172 |
4/4 |
3.25 |
37:40 |
1:20 |
10:41 |
156 151-161 |
1668 |
168 164-172 |
4/3 |
3.38 |
39:04 |
1:24 |
11:11 |
156 153-160 |
1743 |
158 82-174 |
0/11 |
3.50 |
40:13 |
1:09 |
9:12 |
160 156-164 |
1473 |
179 174-184 |
6/7 |
3.63 |
41:22 |
1:09 |
9:10 |
149 143-160 |
1366 |
181 176-184 |
0/2 |
3.75 |
42:47 |
1:25 |
11:24 |
140 134-146 |
1595 |
168 96-184 |
4/5 |
3.88 |
44:06 |
1:18 |
10:26 |
147 142-151 |
1533 |
164 162-166 |
4/4 |
4.00 |
45:27 |
1:21 |
10:52 |
146 140-154 |
1585 |
154 82-170 |
5/4 |
4.12 |
46:53 |
1:26 |
11:54 |
149 144-154 |
1773 |
139 82-172 |
3/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.2 |
169 |
4 |
44:39 |
11:12 |
Walk |
4.3 |
84 |
0.1 |
2:02 |
14:49 |
Still |
0.4 |
- |
- |
13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:16 |
9:09 |
50.20% |
More |
800m |
4:53 |
9:50 |
53.64% |
More |
1km |
6:12 |
9:59 |
55.10% |
More |
Mile |
10:32 |
10:32 |
55.19% |
More |
5k |
34:13 |
11:01 |
57.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:58 |
8:58 |
64.79 |
5km |
33:42 |
10:51 |
58.87 |
5M |
58:46 |
11:45 |
54.81 |
10km |
1:15:44 |
12:11 |
53.04 |
10M |
2:12:03 |
13:12 |
50.64 |
Half |
3:01:01 |
13:49 |
48.69 |
20M |
4:56:46 |
14:50 |
47.11 |
Mara |
6:46:49 |
15:32 |
45.79 |
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