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Thu 18th Jul 2024 at 8:15am by hillstrider

Run > Recovery Run

warm

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Time
53:36
Miles
4.35
Min/mi
12:19
Pacing
88.4%
WAVA
52.27
Stride(cm)
80
Cals
513
Cadence
163
BPM
160
%MHR
95.1
B/mi
1968
Asc(m)
65
Hillscore
4
Surface
Road

Notes & Comments

Steady pace recovery road run. Very humid 😫

1) 1mi - 12:18(12:18/mi) 146/162bpm [1796b/mi] 107cal 4.88/5.34mph
2) 1mi - 11:55(11:55/mi) 166/182bpm [1979b/mi] 122cal 5.03/5.93mph
3) 1mi - 13:08(13:08/mi) 166/177bpm [2181b/mi] 130cal 4.57/6.16mph
4) 1mi - 12:02(12:02/mi) 162/172bpm [1950b/mi] 113cal 4.98/6.07mph
5) 0.35mi - 4:12(11:51/mi) 161/168bpm [1909b/mi] 41cal 5.06/6.24mph

12:18 11:55 13:08 12:02 4:12

	geordiegirl It’s def warmed up hasn’t it!
	hillstrider It sure has! I believe it will be 30 degrees on Saturday, so parkrun time will be slower.
	geordiegirl Ouch!

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	1:30	1:30	11:57	129 108-141	1542	161 100-170	3/1
0.25	3:11	1:41	13:28	143 139-147	1925	165 86-176	4/1
0.38	4:41	1:30	12:02	144 139-150	1733	167 160-172	4/2
0.50	6:14	1:33	12:21	146 140-151	1803	169 162-174	2/4
0.63	7:44	1:31	12:07	146 137-157	1769	171 170-174	3/3
0.75	9:22	1:37	12:58	151 145-155	1957	158 82-170	8/1
0.88	10:48	1:26	11:31	154 152-156	1775	170 168-174	7/1
1.00	12:19	1:31	12:07	157 152-162	1903	169 164-172	3/4
1.13	13:38	1:19	10:35	163 160-166	1726	167 84-176	2/4
1.25	15:15	1:36	12:52	163 158-166	2097	156 84-172	7/2
1.38	16:35	1:20	10:40	163 159-165	1739	173 166-180	2/6
1.50	18:11	1:36	12:46	165 158-172	2107	167 160-174	0/2
1.63	19:41	1:31	12:04	172 168-177	2076	162 82-170	0/7
1.75	21:12	1:30	12:03	170 163-180	2049	163 160-168	0/4
1.88	22:39	1:28	11:40	170 162-177	1985	165 160-170	1/1
2.00	24:14	1:35	12:39	164 161-167	2076	161 80-170	0/5
2.13	25:42	1:28	11:45	165 162-168	1938	166 164-168	3/3
2.25	27:12	1:30	12:02	167 164-170	2009	166 152-170	2/4
2.38	28:39	1:27	11:33	169 167-173	1952	166 164-170	5/3
2.50	30:03	1:24	11:11	173 170-176	1934	164 84-170	3/4
2.63	32:02	1:59	15:51	169 164-173	2680	154 80-166	7/1
2.75	33:46	1:44	13:53	168 164-175	2333	154 142-164	8/1
2.88	35:36	1:50	14:40	161 157-172	2362	156 82-168	5/3
3.00	37:22	1:47	14:12	159 156-163	2258	162 154-166	7/1
3.13	39:19	1:56	15:31	157 149-163	2435	151 80-166	4/2
3.25	40:48	1:29	11:52	160 154-163	1899	163 82-172	2/2
3.38	42:20	1:32	12:18	160 158-162	1968	166 164-168	3/6
3.50	43:57	1:37	12:54	161 157-166	2076	160 82-168	3/3
3.63	45:30	1:34	12:29	164 159-168	2048	161 158-166	2/2
3.75	46:50	1:20	10:40	167 163-171	1780	167 160-170	1/12
3.88	48:09	1:19	10:31	164 158-172	1724	171 168-176	2/6
4.00	49:26	1:16	10:11	162 159-164	1650	166 86-174	3/5
4.13	50:59	1:33	12:26	162 158-166	2014	161 84-170	5/4
4.25	52:25	1:26	11:29	162 157-167	1861	164 156-168	4/3
4.35	53:38	1:13	11:40	159 157-162	1856	164 160-170	4/3

Further Analysis

Pace Distribution
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Heart Rate Distribution
160 avge / 180 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
15	3.7%	12:27
15	4.4%	15:25
14	3.6%	14:34

Cadence Distribution
163 avge / 180 max Stride Length: 80cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	96.9	165	4.2	51:58	12:14
Walk	2.9	85	0.1	1:35	15:06
Still	0.2	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:33	10:15	44.78%	More
800m	5:25	10:53	48.51%	More
1km	6:50	11:00	50.05%	More
Mile	11:30	11:30	50.53%	More
5k	38:22	12:21	51.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:37	9:37	60.41
5km	36:11	11:39	54.83
5M	1:03:04	12:37	51.07
10km	1:21:18	13:05	49.41
10M	2:21:44	14:10	47.18
Half	3:14:18	14:50	45.37
20M	5:18:31	15:56	43.89
Mara	7:16:39	16:40	42.66

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