Wed 24th Apr 2024 at 7:16am by TomQ
Run > Recovery Run
-
Time
45:03
-
Miles
4.67
-
Min/mi
9:39
-
Pacing
95.5%
-
WAVA
43.56
-
Stride(cm)
96
-
Cals
558
-
Watts
305
-
Cadence
174
-
BPM
133
-
%MHR
69.3
-
B/mi
1284
-
Asc(m)
27
-
Surface
Road
Notes & Comments
1) 1km - 5:59(5:59/km) 132/140bpm [790b/km] 76cal 305/430W
2) 1km - 5:54(5:54/km) 136/142bpm [801b/km] 76cal 297/331W
3) 1km - 5:59(5:59/km) 132/136bpm [791b/km] 74cal 299/418W
4) 1km - 6:05(6:05/km) 133/141bpm [809b/km] 74cal 303/467W
5) 1km - 6:05(6:05/km) 136/140bpm [827b/km] 78cal 307/432W
6) 1km - 5:59(5:59/km) 131/136bpm [784b/km] 72cal 303/384W
7) 1km - 6:01(6:01/km) 132/140bpm [795b/km] 72cal 316/401W
8) 0.5km - 2:58(5:56/km) 133/138bpm [789b/km] 36cal 310/390W
9) 0.01km - 3(5:30/km) 129/129bpm [709b/km] 311/314W
5:59 5:54 5:59 6:05 6:05 5:59 6:01 2:58 3
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 |
9:50 |
119 93-132 |
1169 |
167 118-174 |
301 129-386 |
3/2 |
0.25 |
2:26 |
1:13 |
9:42 |
136 133-139 |
1319 |
173 170-176 |
323 288-384 |
4/1 |
0.38 |
3:39 |
1:13 |
9:42 |
136 130-140 |
1319 |
174 170-178 |
278 244-365 |
1/4 |
0.50 |
4:49 |
1:10 |
9:17 |
135 131-137 |
1253 |
175 172-178 |
330 285-430 |
3/1 |
0.63 |
6:01 |
1:12 |
9:39 |
135 132-137 |
1302 |
176 174-178 |
292 284-301 |
1/1 |
0.75 |
7:12 |
1:11 |
9:26 |
137 134-142 |
1292 |
176 174-180 |
292 280-303 |
1/2 |
0.88 |
8:21 |
1:09 |
9:14 |
139 138-140 |
1284 |
176 172-180 |
305 282-331 |
1/2 |
1.00 |
9:35 |
1:13 |
9:48 |
135 131-139 |
1322 |
177 174-182 |
291 276-303 |
1/1 |
1.13 |
10:46 |
1:11 |
9:29 |
132 130-134 |
1253 |
177 174-180 |
286 280-311 |
1/1 |
1.25 |
11:56 |
1:10 |
9:24 |
136 133-137 |
1278 |
179 176-182 |
312 294-326 |
3/2 |
1.38 |
13:07 |
1:11 |
9:25 |
133 129-135 |
1253 |
178 176-180 |
301 284-323 |
1/2 |
1.50 |
14:20 |
1:13 |
9:42 |
133 130-135 |
1291 |
177 174-180 |
301 288-315 |
2/2 |
1.63 |
15:33 |
1:13 |
9:44 |
134 132-136 |
1305 |
177 174-178 |
298 287-323 |
2/2 |
1.75 |
16:56 |
1:23 +6
|
11:06 |
130 128-132 |
1443 |
174 166-176 |
287 211-340 |
2/3 |
1.88 |
18:04 |
1:08 |
9:03 |
129 128-132 |
1168 |
173 170-178 |
329 245-418 |
1/2 |
2.00 |
19:19 |
1:15 |
9:59 |
130 128-131 |
1298 |
173 172-178 |
293 272-301 |
1/1 |
2.13 |
20:30 |
1:11 |
9:29 |
131 129-132 |
1241 |
172 168-174 |
292 271-328 |
2/2 |
2.25 |
21:43 |
1:13 |
9:42 |
131 130-131 |
1270 |
173 168-176 |
289 276-301 |
0/1 |
2.38 |
23:00 |
1:17 |
10:18 |
133 132-134 |
1370 |
172 164-176 |
303 290-319 |
3/1 |
2.50 |
24:11 |
1:11 |
9:28 |
139 134-141 |
1316 |
172 168-176 |
339 283-467 |
4/1 |
2.63 |
25:25 |
1:14 |
9:51 |
136 134-139 |
1341 |
173 170-174 |
311 300-321 |
2/1 |
2.75 |
26:39 |
1:14 |
9:50 |
137 134-140 |
1347 |
172 166-176 |
342 301-432 |
4/0 |
2.88 |
27:52 |
1:13 |
9:47 |
136 133-140 |
1330 |
171 164-176 |
317 268-373 |
4/2 |
3.00 |
29:07 |
1:15 |
10:02 |
135 131-140 |
1355 |
170 160-176 |
274 258-301 |
1/5 |
3.13 |
30:18 |
1:11 |
9:25 |
134 131-135 |
1263 |
174 172-178 |
288 270-309 |
1/3 |
3.25 |
31:29 |
1:11 |
9:26 |
130 128-133 |
1227 |
173 170-176 |
309 287-327 |
1/1 |
3.38 |
32:41 |
1:12 |
9:37 |
135 132-136 |
1299 |
173 170-174 |
308 289-330 |
1/2 |
3.50 |
33:56 |
1:15 |
10:02 |
135 133-136 |
1355 |
172 166-174 |
319 144-384 |
3/1 |
3.63 |
35:09 |
1:13 |
9:41 |
129 123-135 |
1249 |
173 170-174 |
270 254-291 |
0/6 |
3.75 |
36:19 |
1:11 |
9:24 |
128 125-131 |
1203 |
174 172-178 |
316 285-335 |
1/1 |
3.88 |
37:33 |
1:14 |
9:52 |
132 129-133 |
1301 |
176 174-178 |
311 300-320 |
1/1 |
4.00 |
38:46 |
1:13 |
9:44 |
131 130-132 |
1275 |
176 172-180 |
304 299-310 |
1/1 |
4.13 |
39:58 |
1:12 |
9:33 |
130 128-131 |
1242 |
174 172-176 |
310 302-319 |
1/1 |
4.25 |
41:12 |
1:14 |
9:55 |
132 131-134 |
1309 |
174 170-178 |
324 302-376 |
3/0 |
4.38 |
42:25 |
1:13 |
9:40 |
137 133-140 |
1325 |
175 172-178 |
322 263-401 |
3/4 |
4.50 |
43:34 |
1:09 |
9:15 |
134 131-136 |
1238 |
176 172-178 |
325 301-369 |
2/1 |
4.63 |
44:46 |
1:12 |
9:36 |
133 129-136 |
1277 |
175 174-178 |
305 251-390 |
1/4 |
4.66 |
45:08 |
22 |
9:22 |
130 128-130 |
1217 |
173 172-174 |
303 293-334 |
2/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
174 |
4.7 |
45:00 |
9:40 |
Walk |
0.0 |
119 |
0 |
1 |
14:05 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
0.2 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:19 |
9:17 |
31.17% |
More |
800m |
4:40 |
9:23 |
36.10% |
More |
1km |
5:51 |
9:24 |
37.71% |
More |
Mile |
9:28 |
9:28 |
40.03% |
More |
5k |
30:02 |
9:40 |
42.78% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:48 |
8:48 |
43.03 |
5km |
29:15 |
9:25 |
43.94 |
5M |
48:26 |
9:41 |
43.50 |
10km |
1:00:59 |
9:49 |
43.29 |
10M |
1:40:59 |
10:06 |
43.32 |
Half |
2:14:26 |
10:16 |
42.79 |
20M |
3:30:32 |
10:32 |
43.30 |
Mara |
4:40:18 |
10:42 |
43.37 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry