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Fri 8th Nov 2024 at 12:06pm by Mark J 🇳🇿

Run > Recovery Run
  • Time
    48:24
  • Miles
    5.07
  • Min/mi
    9:33
  • Pacing
    85.5%
  • WAVA
    53.01
  • Stride(cm)
    102
  • Cals
    483
  • Watts
    209
  • Cadence
    165
  • BPM
    120
  • %MHR
    69.2
  • B/mi
    1143
  • Asc(m)
    122
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

8k Easy Recovery Run, with Nick.

Nice easy 8k to continue my recovery week post race. Took my mate Nick with, who ran a great 10k at the weekend too, a PB no less. This was his first run back and I think he may have opted to go out a little too quickly. I had no issue with that as this week is all about just moving the legs back and forth.

Aches and pains: Left knee, behind the kneecap, 2-3, hmmmm?

Shoes: Asics NovaBlast 3

1) 1km - 6:27(6:27/km) 105/127bpm [678b/km] 53cal 190/W 9.3/10.84kmph
2) 6km - 35:17(5:53/km) 123/139bpm [723b/km] 367cal 211/W 10.2/12.16kmph
3) 1km - 5:48(5:48/km) 113/124bpm [656b/km] 53cal 197/W 10.34/16.36kmph
4) 0.17km - 52(5:11/km) 129/140bpm [669b/km] 10cal 271/W 11.57/13.53kmph
6:27 35:17 5:48 52
Bowman 🇸🇪
Nice recovery! Be careful with the niggles.
Ness
Hope those niggles go away.
riggys99
Well run hope the knee pain is nothing

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.62 6:29 6:29 10:26 104 -127 1084 155 0-168 189 -343 54/14
4.35 42:00 35:32 +1 9:32 123 107-139 1172 166 106-174 211 0-284 100/91
4.97 48:13 6:13 +2 10:00 113 103-124 1131 163 0-194 196 0-286 4/24
5.07 49:03 50 +1 8:17 130 124-140 1076 167 150-174 270 0-344 7/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    120 avge / 140 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    48 2.9% 10:35
    43 2.9% 9:42
    12 5.6% 9:28

  • Cadence Distribution

    165 avge / 194 max Stride Length: 102cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.2 165 5.1 48:41 9:37
    Walk 0.4 107 0 12 17:25
    Still 0.4 - - 11 -

  • Power Distribution

    209W (344 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:01 8:08 42.72% More
    800m 4:07 8:17 49.88% More
    1km 5:10 8:19 51.80% More
    Mile 8:25 8:25 53.98% More
    5k 28:19 9:07 54.62% More
    5 miles 48:16 9:39 52.33% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:40 8:40 52.41
    5km 28:48 9:16 53.72
    5M 47:42 9:32 52.95
    10km 1:00:03 9:40 52.58
    10M 1:39:26 9:57 52.56
    Half 2:12:23 10:06 51.87
    20M 3:27:19 10:22 52.49
    Mara 4:36:01 10:32 52.57

Bespoke Fields

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Aches and pains
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