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Tue 7th May 2024 at 1:09pm by zp

Run > Recovery Run

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Time
53:45
Miles
4.90
Min/mi
10:58
Pacing
75.7%
WAVA
42.70
Stride(cm)
84
Cals
403
Watts
221
Cadence
174
BPM
110
%MHR
64.4
B/mi
1207
Asc(m)
186
Hillscore
13
Surface
Road

Notes & Comments

With Kellen.

1) 1km - 7:35(7:35/km) 98/119bpm [743b/km] 184/W 7.91/11.15kmph
2) 1km - 8:08(8:08/km) 114/121bpm [926b/km] 231/W 7.38/9.73kmph
3) 1km - 7:02(7:02/km) 113/121bpm [796b/km] 221/W 8.53/10.14kmph
4) 1km - 6:37(6:37/km) 112/120bpm [741b/km] 229/W 9.07/10.81kmph
5) 1km - 6:14(6:14/km) 113/119bpm [705b/km] 221/W 9.63/11.21kmph
6) 1km - 6:24(6:24/km) 111/123bpm [710b/km] 207/W 9.37/12.68kmph
7) 1km - 5:42(5:42/km) 108/116bpm [615b/km] 201/W 10.53/12.16kmph
8) 0.89km - 6:04(6:49/km) 112/122bpm [764b/km] 225/W 8.8/11.76kmph

7:35 8:08 7:02 6:37 6:14 6:24 5:42 6:04

Pace

10%

14%

38%

37%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.25	2:35	2:35	10:18	94 70-109	969	180 176-202	189 84-274	68/15
0.50	6:18	3:43	14:53	98 71-119	1458	176 88-186	216 91-292	10/5
0.75	8:58	2:40	10:39	108 95-114	1151	175 168-180	231 154-283	10/4
1.00	12:34	3:36	14:25	114 107-120	1643	171 168-176	232 165-291	22/3
1.25	15:48	3:14	12:56	115 106-121	1487	173 168-180	233 180-289	26/1
1.50	18:54	3:06	12:25	114 107-121	1415	174 164-184	226 137-298	19/5
1.75	21:42	2:48	11:11	112 106-119	1252	175 172-180	221 116-319	22/0
2.00	24:17	2:35	10:20	111 105-120	1147	175 172-178	224 149-339	15/9
2.25	27:14	2:57	11:48	113 103-116	1333	175 172-180	231 100-340	13/8
2.50	29:31	2:18	9:11	112 108-117	1029	177 172-182	231 140-332	11/3
2.75	32:04	2:32	10:10	114 110-119	1159	175 170-180	236 166-302	5/15
3.00	34:43	2:39	10:35	113 110-117	1196	173 170-180	213 160-275	13/3
3.25	37:03	2:20	9:22	115 110-123	1077	176 168-180	226 145-318	5/18
3.50	39:56	2:53	11:31	107 87-120	1233	171 62-182	203 50-261	5/13
3.75	42:12	2:16	9:04	113 101-122	1024	177 174-182	235 161-296	1/23
4.00	44:25	2:13	8:53	108 106-113	959	176 170-188	194 143-265	1/29
4.25	46:47	2:22	9:26	106 98-114	1001	174 168-178	199 137-294	3/33
4.50	49:07	2:21	9:23	112 107-118	1051	172 164-174	222 178-271	4/12
4.75	52:02	2:54	11:38	109 93-117	1267	164 112-184	218 67-324	9/8
4.90	53:46	1:44	11:27	117 107-122	1340	175 172-184	234 141-321	9/3

Heart

110/123max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 186m, Range 166m, Flat prediction 50:43

Elevation Graph

Biggest Climbs (m)	Min/mi
92 6.2%	12:58
15 4.6%	11:18
13 4.0%	12:03
11 4.1%	10:51
See your biggest climbs

Power

221W (340 max)

Power Graph

Power Bands

Cadence

174 (202 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.8	174	4.9	52:03	10:39
Walk	1.3	111	0	41	42:22
Still	1.9	-	-	1:01	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:32	38.35%	More
800m	4:21	8:46	43.73%	More
1km	5:30	8:51	45.15%	More
Mile	9:03	9:03	46.71%	More
5k	31:22	10:06	45.84%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:58	9:58	42.41
5km	33:10	10:41	43.36
5M	54:55	10:59	42.61
10km	1:09:08	11:08	42.26
10M	1:54:29	11:27	42.17
Half	2:32:26	11:38	41.57
20M	3:58:42	11:56	42.07
Mara	5:17:49	12:08	42.13

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