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Tue 22nd Aug 2023 at 5:56am by Ness

Run > Recovery Run

Amazing

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Time
43:51
Miles
4.00
Min/mi
10:58
Pacing
63.2%
WAVA
52.18
Stride(cm)
87
Cals
386
Cadence
170
BPM
132
%MHR
71.2
B/mi
1443
Asc(m)
69
Hillscore
3
Surface
Road

Notes & Comments

Legs a bit achy so opted for a short recovery run. With a pause to feed the ducks....
1) 1mi - 11:08(11:08/mi) 132/143bpm [1470b/mi] 100cal
2) 1mi - 11:02(11:02/mi) 128/140bpm [1411b/mi] 94cal
3) 1mi - 11:04(11:04/mi) 130/141bpm [1439b/mi] 92cal
4) 1mi - 10:37(10:37/mi) 139/147bpm [1477b/mi] 100cal

11:08 11:02 11:04 10:37

	LipGloss Nice gathering today x
	Alice the Camel Super photo! Well run x
	Velociraptor Well done
	laterunner Good pacing
	Ness Hugs, LG. Yes they all seemed to enjoy the sunflower seeds I took them. x Thanks, all. 😊
	EvilPixie nicely done fab picture
	Autumnleaves Well done x
	Ness Thanks x
	Rosehip Well done
	Ness Thank you x
	Sigh Well done! Nice pic
	Ness Thanks x

Map

0mi in 0

Multigraph

Pace
Elev
Cadence
Stride
HR
B/mi

Multi Graph Loading...

mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:18	1:18	10:23	119 95-129	1235	165 160-170	4/1
0.25	2:37	1:19	10:34	135 130-139	1426	168 166-172	0/6
0.38	4:04	1:27	11:37	138 134-141	1603	167 164-170	3/2
0.50	5:39	1:35	12:41	137 132-141	1739	165 164-170	5/1
0.63	7:08	1:28	11:48	138 134-142	1628	170 166-172	11/0
0.75	8:26	1:18	10:25	132 128-136	1375	172 170-174	8/0
0.88	9:48	1:22	10:57	125 122-128	1370	170 166-172	1/4
1.00	11:08	1:20	10:42	125 119-128	1337	170 166-172	0/2
1.13	12:34	1:25	11:24	127 120-133	1447	167 164-170	1/3
1.25	13:57	1:23	11:04	135 132-137	1493	169 166-170	5/0
1.38	15:14	1:17	10:18	126 121-135	1298	170 168-174	1/4
1.50	16:36	1:22	10:56	123 116-129	1346	170 168-172	0/6
1.63	20:18	3:42 +2:19	29:36	124 90-135	3671	168 164-172	2/2
1.75	21:43	1:25	11:21	118 96-130	1339	169 166-172	1/3
1.88	23:09	1:26	11:29	134 129-140	1539	171 168-172	3/0
2.00	24:30	1:20	10:42	133 131-138	1424	171 168-174	4/0
2.13	25:52	1:22	10:59	134 131-138	1472	171 168-174	1/1
2.25	27:15	1:23	11:07	135 130-141	1501	170 168-172	2/0
2.38	28:33	1:17	10:17	127 119-131	1306	170 168-174	0/6
2.50	29:53	1:20	10:42	127 121-132	1358	169 168-172	0/10
2.63	31:18	1:25	11:24	127 120-135	1447	168 166-170	0/9
2.75	32:45	1:26	11:32	133 130-135	1534	169 166-172	1/3
2.88	34:21	1:36 +10	12:46	129 126-134	1646	169 164-172	4/0
3.00	35:44	1:23	11:06	129 126-131	1432	170 168-172	0/3
3.13	37:00	1:16	10:09	135 131-137	1370	174 172-176	4/1
3.25	38:16	1:16	10:06	134 132-139	1353	173 170-176	0/5
3.38	39:40	1:24	11:16	140 137-145	1577	172 168-174	3/1
3.50	41:04	1:24	11:14	142 140-146	1595	172 170-174	5/0
3.63	42:24	1:20	10:38	140 138-142	1488	174 172-176	1/0
3.75	43:45	1:20	10:44	142 139-144	1524	173 168-174	3/1
3.88	45:02	1:18	10:21	140 135-144	1448	173 168-176	2/2
4.00	46:20	1:18	10:34	143 141-146	1511	170 166-174	2/1

Further Analysis

Pace Distribution
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Heart Rate Distribution
132 avge / 146 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

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Climb	Gradient	Min/mi
28	4.0%	11:49

Cadence Distribution
170 avge / 176 max Stride Length: 87cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	94.9	169	4	43:50	11:33
Walk	0.4	142	0	11	17:26:23
Pause	4.8	-	-	2:19	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:31	10:07	40.78%	More
800m	5:14	10:32	43.75%	More
1km	6:38	10:40	44.95%	More
Mile	10:38	10:38	47.49%	More
5k	36:21	11:42	48.51%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:49	9:49	51.42
5km	33:23	10:45	52.83
5M	55:48	11:10	51.67
10km	1:10:34	11:21	51.19
10M	1:57:58	11:48	50.56
Half	2:37:54	12:03	49.39
20M	4:09:23	12:28	49.33
Mara	5:33:49	12:44	48.89

Photos

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