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Thu 9th May 2024 at 9:03am by Jock Itch

Run > Recovery Run

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Time
31:33
Miles
4.00
Min/mi
7:53
Pacing
93.9%
WAVA
62.08
Stride(cm)
120
Cals
484
Cadence
169
BPM
145
%MHR
76.4
B/mi
1145
Asc(m)
152
Hillscore
9
Surface
Road

Notes & Comments

1) 1mi - 7:45(7:45/mi) 132/142bpm [1023b/mi] 113cal
2) 1mi - 8:05(8:05/mi) 151/158bpm [1219b/mi] 123cal
3) 1mi - 7:49(7:49/mi) 151/162bpm [1179b/mi] 122cal
4) 1mi - 7:52(7:52/mi) 153/158bpm [1205b/mi] 125cal
5) 0mi - 3(10:16/mi) 152/152bpm [1561b/mi] 1cal

7:45 8:05 7:49 7:52 3

Pin Map

0mi in 0

Pace

52%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	55	55	7:24	98 71-122	725	163 98-178	5/0
0.25	1:56	1:01	8:07	125 118-136	1014	168 164-176	0/5
0.38	2:55	59	7:49	136 134-137	1062	169 166-172	4/1
0.50	3:48	53	7:05	137 132-142	970	172 168-180	4/5
0.63	4:47	59	7:48	139 138-141	1085	169 166-172	1/9
0.75	5:45	58	7:47	140 139-141	1089	168 164-172	2/6
0.88	6:43	58	7:44	139 134-142	1074	170 166-174	5/2
1.00	7:44	1:01	8:09	141 139-142	1150	170 168-174	3/5
1.13	8:39	55	7:21	146 142-147	1073	170 168-172	3/13
1.25	9:41	1:02	8:14	147 146-148	1211	170 168-174	11/11
1.38	10:43	1:02	8:17	151 149-155	1252	169 168-172	12/0
1.50	11:41	58	7:47	154 147-157	1198	170 168-172	4/3
1.63	12:40	59	7:48	152 147-156	1186	170 168-174	1/5
1.75	13:42	1:02	8:14	153 150-155	1260	169 166-174	7/3
1.88	14:51	1:10	9:17	151 149-153	1402	167 164-170	7/1
2.00	15:50	58	7:47	150 148-151	1167	169 168-172	6/9
2.13	16:49	1:00	7:58	152 151-154	1211	170 168-176	5/6
2.25	17:45	55	7:22	156 152-162	1149	170 168-172	8/3
2.38	18:43	59	7:48	147 145-156	1148	173 168-182	1/8
2.50	19:42	59	7:50	145 144-147	1137	170 166-174	5/9
2.63	20:42	1:00	7:58	150 146-156	1195	171 168-178	0/8
2.75	21:41	59	7:50	152 149-154	1191	170 168-174	3/1
2.88	22:41	1:00	8:03	150 148-152	1208	172 168-176	2/1
3.00	23:38	57	7:38	152 150-155	1160	170 168-174	3/16
3.13	24:33	55	7:20	150 147-152	1100	170 168-174	12/2
3.25	25:31	58	7:41	151 146-155	1161	170 168-172	10/5
3.38	26:31	1:00	8:00	154 154-155	1232	170 168-174	6/9
3.50	27:31	1:00	8:02	153 150-156	1229	170 168-174	4/10
3.63	28:31	1:00	8:00	152 150-155	1215	169 168-172	9/4
3.75	29:27	56	7:28	153 150-154	1142	171 168-174	6/9
3.88	30:38	1:10 +4	9:24	155 154-157	1457	170 168-172	6/2
4.00	31:36	58	7:44	153 152-155	1184	170 168-174	8/5
4.00	31:38	2	9:24	152 152-152	1428	168 168-168	0/0

Heart

145/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 152m, Range 34m, Flat prediction 31:16

Elevation Graph

Biggest Climbs (m)	Min/mi
21 8.2%	8:23
15 6.4%	7:27
14 5.8%	8:33
13 8.0%	8:17
12 10.6%	7:07
12 5.1%	8:41
See your biggest climbs

Cadence

169 (182 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	169	4	31:36	7:54
Walk	0.1	98	0	2	14:30

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:24	46.07%	More
800m	3:44	7:31	53.61%	More
1km	4:43	7:35	55.37%	More
Mile	7:41	7:41	57.62%	More
5k	24:23	7:51	61.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:23	7:23	60.02
5km	24:12	7:47	62.35
5M	39:52	7:58	61.72
10km	50:04	8:03	61.41
10M	1:22:27	8:15	61.69
Half	1:49:26	8:21	61.05
20M	2:50:31	8:32	62.09
Mara	3:46:18	8:38	62.38

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