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Sun 22nd Dec 2024 at 6:56am by Ness

Run > Recovery Run

Good
breezy
v cold

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0 👍

Time
57:54
Miles
5.00
Min/mi
11:35
Pacing
95.1%
WAVA
50.42
Stride(cm)
83
Cals
491
Cadence
168
BPM
125
%MHR
67.3
B/mi
1443
Asc(m)
88
Hillscore
8
Surface
Road

Notes & Comments

Short recovery run. My legs felt very tired after yesterday's exercise so I decided not to push it....
1) 1mi - 11:55(11:55/mi) 120/137bpm [1429b/mi] 95cal
2) 1mi - 11:43(11:43/mi) 125/136bpm [1465b/mi] 106cal
3) 1mi - 11:40(11:40/mi) 129/137bpm [1505b/mi] 104cal
4) 1mi - 11:15(11:15/mi) 126/133bpm [1417b/mi] 88cal
5) 1mi - 11:19(11:19/mi) 126/135bpm [1426b/mi] 98cal

11:55 11:43 11:40 11:15 11:19 2

	Autumnleaves Well done!
	Rosehip well done
	Sigh Well done!
	LipGloss Well done
	Velociraptor Well done 😀
	Ness Thanks x
	Jaks Well done 👏
	Ness Thanks x
	Nana Gill Good consistent running 👍
	Ness Thanks x
	AndyJ57 Nicely done!
	Ness Thanks
	geordiegirl wise and well done
	Ness Thanks x

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.
0.25	2:58	2:58	11:51	113 76-123	1338	161 90-168	5/10
0.50	6:06	3:09	12:35	128 121-137	1611	165 162-168	7/2
0.75	8:58	2:52	11:28	119 101-137	1364	167 164-170	17/2
1.00	11:55	2:57	11:47	116 111-120	1367	166 162-170	0/19
1.25	14:48	2:53	11:34	122 116-128	1411	167 162-170	5/5
1.50	17:38	2:50	11:20	120 114-123	1359	169 166-174	7/2
1.75	20:37	2:59	11:54	126 119-134	1500	168 166-170	3/5
2.00	23:38	3:01	12:05	130 125-136	1570	168 166-170	10/1
2.25	26:32	2:54	11:37	132 127-137	1533	170 168-174	15/0
2.50	29:29	2:57	11:47	129 125-134	1521	169 168-172	5/2
2.75	32:29	3:00	12:00	128 124-131	1535	169 168-172	6/1
3.00	35:20	2:51	11:23	129 126-134	1467	171 168-174	7/1
3.25	38:04	2:44	10:57	123 115-129	1346	170 166-174	3/5
3.50	40:49	2:45	11:01	124 118-130	1367	170 166-172	0/22
3.75	43:39	2:50	11:21	127 124-131	1442	171 168-174	0/11
4.00	46:33	2:54	11:35	129 127-133	1494	170 168-172	3/3
4.25	49:18	2:45	11:00	127 122-133	1396	172 168-176	2/8
4.50	52:11	2:53	11:33	130 127-135	1502	171 168-174	8/2
4.75	55:03	2:51	11:26	125 121-130	1429	171 168-174	5/3
5.00	57:52	2:49	11:16	124 118-131	1397	171 166-174	2/5
5.00	57:54	2	10:27	122 121-122	1274	172 172-172	0/0

Further Analysis

Pace Distribution
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Heart Rate Distribution
125 avge / 137 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
42	1.8%	11:48
24	5.1%	12:46
11	3.5%	12:04

Cadence Distribution
168 avge / 176 max Stride Length: 83cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	100.0	168	5	57:53	11:34
Walk	0.0	90	0	1	27:39

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:39	10:39	39.07%	More
800m	5:25	10:53	42.96%	More
1km	6:50	11:00	44.19%	More
Mile	11:09	11:09	45.82%	More
5k	35:31	11:26	50.23%	More
5 miles	57:51	11:34	50.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:11	10:11	50.15
5km	34:38	11:09	51.52
5M	57:54	11:35	50.40
10km	1:13:13	11:47	49.95
10M	2:02:24	12:14	49.34
Half	2:43:51	12:30	48.20
20M	4:18:46	12:56	48.17
Mara	5:46:23	13:13	47.76

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Fetch Miles

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