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Mon 2nd Dec 2024 at 6:43am by Ness

Run > Recovery Run

  • Time
    51:49
  • Miles
    4.60
  • Min/mi
    11:16
  • Pacing
    94%
  • WAVA
    51.63
  • Stride(cm)
    83
  • Cals
    453
  • Cadence
    172
  • BPM
    126
  • %MHR
    68.3
  • B/mi
    1423
  • Asc(m)
    91
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Garmin training suggestion was recovery run so that's what I opted for (although not quite as slow as the suggested pace)....
) 1mi - 11:22(11:22/mi) 119/140bpm [1353b/mi] 96cal
2) 1mi - 11:15(11:15/mi) 128/140bpm [1440b/mi] 98cal
3) 1mi - 11:14(11:14/mi) 125/132bpm [1403b/mi] 97cal
4) 1mi - 11:10(11:10/mi) 128/135bpm [1430b/mi] 100cal
5) 0.6mi - 6:48(11:20/mi) 133/140bpm [1508b/mi] 62cal
11:22 11:15 11:14 11:10 6:48
Raptors claws are coming to town
Well done 😀
Ness
Thanks, Vrap, and hope you're feeling better soon x
Jingle Jaks
Well done Ness 👏
Alice Navidad
Good morning! Well run x
Autumnleaves
Morning :)
Sigh
Looks good, well done Ness!
Ness
Thanks and good morning,all! 😊
WtnMel
Out and about early - well done
Ness
Thanks! I do like to be out and about early if possible. :)

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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 1:25 1:25 11:19 98 75-117 1110 164 112-170 6/1
0.25 2:52 1:27 11:35 112 107-116 1297 168 166-170 0/6
0.38 4:24 1:32 12:18 117 112-125 1439 169 166-170 1/3
0.50 5:54 1:30 12:01 130 123-136 1562 169 166-172 9/0
0.63 7:21 1:27 11:37 136 128-140 1581 170 166-174 10/0
0.75 8:39 1:18 10:21 124 119-130 1284 172 166-174 8/2
0.88 10:00 1:21 10:48 120 117-122 1297 172 170-174 0/7
1.00 11:23 1:23 11:01 120 117-124 1322 171 170-174 0/7
1.13 12:47 1:24 11:12 124 118-128 1388 174 172-176 3/3
1.25 14:24 1:37 +7 13:00 129 125-134 1676 173 172-176 5/1
1.38 15:52 1:28 11:43 134 129-140 1571 172 170-174 8/0
1.50 17:10 1:18 10:27 133 129-136 1390 174 172-176 7/1
1.63 18:34 1:24 11:09 125 122-129 1394 172 170-174 3/7
1.75 20:01 1:27 11:40 127 120-133 1481 171 166-176 0/10
1.88 21:23 1:22 10:56 127 122-129 1389 174 172-176 4/2
2.00 22:44 1:21 10:47 128 124-132 1381 174 172-178 1/1
2.13 24:07 1:23 11:03 129 126-132 1425 174 172-178 0/2
2.25 25:29 1:22 10:56 122 120-124 1333 174 172-178 1/2
2.38 26:51 1:22 10:53 125 120-129 1360 174 172-174 1/4
2.50 28:16 1:25 11:18 123 119-127 1391 173 172-174 1/2
2.63 29:38 1:23 11:03 125 121-130 1381 174 172-174 1/2
2.75 31:02 1:23 11:07 125 121-131 1390 173 168-176 1/5
2.88 32:31 1:29 11:51 127 122-131 1505 171 168-174 1/2
3.00 33:58 1:27 11:38 126 123-130 1466 172 170-174 3/1
3.13 35:19 1:21 10:46 128 124-132 1378 174 172-176 3/3
3.25 36:43 1:24 11:11 125 122-127 1398 173 170-174 0/4
3.38 38:03 1:20 10:41 129 126-132 1379 173 172-176 3/1
3.50 39:29 1:26 11:27 126 123-130 1443 174 172-176 1/1
3.63 40:52 1:23 11:05 130 124-134 1440 173 172-176 3/1
3.75 42:13 1:21 10:47 129 126-131 1391 174 172-178 1/4
3.88 43:38 1:25 11:24 129 128-132 1470 174 172-176 3/2
4.00 45:08 1:30 12:03 132 130-135 1591 173 172-176 6/0
4.13 46:35 1:26 11:29 134 130-137 1539 175 172-176 3/1
4.25 47:56 1:22 10:54 131 128-135 1428 176 172-180 3/2
4.38 49:19 1:22 10:58 135 131-138 1480 176 174-178 2/3
4.50 50:47 1:29 11:50 133 129-135 1574 174 172-176 2/1
4.60 51:57 1:10 11:38 134 132-137 1558 172 170-174 6/0

Further Analysis

  • Pace Distribution

    Edit colour bands
  • Heart Rate Distribution

    126 avge / 140 max Delete HR Trace
  • Climb Gradient Min/mi
    30 6.2% 12:13
    22 4.2% 12:11
    10 1.7% 11:39
  • Cadence Distribution

    172 avge / 180 max Stride Length: 83cm
  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 172 4.6 51:50 11:18
    Pause 0.2 - - 7 -
  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:36 10:29 39.70% More
    800m 5:19 10:42 43.69% More
    1km 6:45 10:52 44.71% More
    Mile 10:57 10:57 46.64% More
    5k 34:38 11:09 51.52% More
  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:58 9:58 51.24
    5km 33:55 10:55 52.61
    5M 56:42 11:20 51.46
    10km 1:11:42 11:32 51.00
    10M 1:59:52 11:59 50.39
    Half 2:40:27 12:15 49.23
    20M 4:13:24 12:40 49.19
    Mara 5:39:12 12:57 48.77

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