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Fri 13th Dec 2024 at 3:36pm by Sparky Crackers

Run > Recovery Run

  • Time
    30:06
  • Miles
    3.13
  • Min/mi
    9:37
  • Pacing
    76%
  • WAVA
    48.55
  • Stride(cm)
    101
  • Cals
    386
  • Watts
    304
  • Cadence
    166
  • BPM
    141
  • %MHR
    82.7
  • B/mi
    1360
  • Asc(m)
    25
  • Surface
    Road

Notes & Comments

1) 1mi - 9:22(9:22/mi) 132/152bpm [1236b/mi] 116cal 300/438W
2) 1mi - 9:50(9:50/mi) 144/155bpm [1417b/mi] 128cal 289/389W
3) 1mi - 9:39(9:39/mi) 147/153bpm [1419b/mi] 126cal 282/343W
4) 0.12mi - 1:09(9:14/mi) 151/153bpm [1393b/mi] 15cal 301/309W
5) 0.01mi - 6(10:35/mi) 151/152bpm [1598b/mi] 1cal 306/308W
9:22 9:50 9:39 1:09 6

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.
1.00 9:22 9:22 9:22 132 74-152 1235 163 0-170 300 0-438 15/15
2.00 19:40 10:19 +2 10:19 144 117-155 1486 155 0-172 289 0-389 16/16
3.00 29:19 9:39 9:39 147 132-153 1419 156 0-170 282 0-343 9/9
3.12 30:28 1:09 9:14 151 148-153 1394 167 166-170 301 295-309 1/0
3.13 30:34 6 +1 11:30 151 151-152 1737 166 166-166 307 305-308 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands
  • Heart Rate Distribution

    141 avge / 155 max Delete HR Trace
  • Cadence Distribution

    166 avge / 172 max Stride Length: 101cm
  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.1 166 3.1 29:22 9:33
    Walk 0.4 110 0 7 13:11
    Still 2.0 - - 36 -
    Pause 1.6 - - 29 -
  • Power Distribution

    304W (438 max)
  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 30 8:09 35.92% More
    200m 1:02 8:20 37.82% More
    400m 2:09 8:39 38.10% More
    800m 4:22 8:48 43.93% More
    1km 5:31 8:53 45.34% More
    Mile 8:59 8:59 47.38% More
    5k 30:16 9:45 47.88% More
  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:59 8:59 47.42
    5km 29:52 9:37 48.53
    5M 49:27 9:53 47.71
    10km 1:02:16 10:01 47.31
    10M 1:43:06 10:19 47.23
    Half 2:17:17 10:29 46.56
    20M 3:34:58 10:45 47.12
    Mara 4:46:13 10:55 47.19
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