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Sun 22nd Dec 2024 at 7:20am by SailorSteve

Run > Recovery Run
  • windy
  • cold
  • Time
    1:31:30
  • Miles
    8.74
  • Min/mi
    10:28
  • WAVA
    52.22
  • Stride(cm)
    90
  • Cals
    932
  • Cadence
    171
  • BPM
    138
  • %MHR
    76.5
  • B/mi
    1441
  • Asc(m)
    122
  • Surface
    Road

Notes & Comments

TBC G, McF, J

Walk breaks to relieve daggers in both ankles

1) 1mi - 9:40(9:40/mi) 125/145bpm [1209b/mi] 100cal 6.2/0mph
2) 1mi - 9:20(9:20/mi) 142/150bpm [1325b/mi] 116cal 6.43/0mph
3) 1mi - 11:13(11:13/mi) 139/156bpm [1558b/mi] 122cal 5.35/0mph
4) 1mi - 10:25(10:25/mi) 142/162bpm [1479b/mi] 116cal 5.76/0mph
5) 1mi - 9:46(9:46/mi) 138/146bpm [1348b/mi] 94cal 6.14/0mph
6) 1mi - 9:24(9:24/mi) 140/148bpm [1317b/mi] 95cal 6.38/0mph
7) 1mi - 10:23(10:23/mi) 141/162bpm [1464b/mi] 103cal 5.78/0mph
8) 1mi - 11:16(11:16/mi) 142/152bpm [1599b/mi] 108cal 5.33/0mph
9) 0.74mi - 10:03(13:30/mi) 130/162bpm [1754b/mi] 78cal 4.45/0mph
9:40 9:20 11:13 10:25 9:46 9:24 10:23 11:16 10:03

Map
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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 2:17 2:17 9:07 109 80-125 993 175 106-210 4/4
0.50 4:48 2:32 10:06 126 122-131 1273 184 130-190 2/3
0.75 7:15 2:26 9:46 128 123-137 1250 185 180-190 3/2
1.00 9:40 2:25 9:41 138 131-145 1336 186 182-188 5/5
1.25 12:03 2:23 9:32 138 135-142 1317 182 176-188 4/6
1.50 14:23 2:20 9:20 142 136-148 1324 180 174-186 3/3
1.75 16:43 2:20 9:22 143 139-150 1339 182 178-184 4/6
2.00 19:00 2:16 9:06 143 142-146 1300 178 174-182 3/4
2.25 21:23 2:23 9:32 144 141-147 1374 181 176-184 4/2
2.50 24:58 3:36 14:23 133 115-150 1912 138 102-184 9/7
2.75 27:52 2:53 11:34 139 115-156 1607 157 108-240 2/5
3.00 30:12 2:21 9:22 145 133-155 1358 177 174-180 4/7
3.25 32:41 2:29 9:54 144 135-162 1426 176 170-180 3/3
3.50 36:05 3:24 13:38 151 134-156 2058 176 116-188 3/3
3.75 44:21 8:16 33:03 136 84-152 4495 170 112-184 7/6
4.00 46:52 2:31 10:05 135 130-139 1361 176 172-178 3/3
4.25 49:22 2:29 9:57 139 130-146 1383 176 172-182 3/2
4.50 51:48 2:26 9:44 134 126-138 1304 177 174-180 3/3
4.75 54:16 2:29 9:55 139 136-142 1377 177 172-180 4/0
5.00 56:38 2:22 9:29 139 137-141 1318 177 172-180 3/3
5.25 59:01 2:22 9:30 138 132-141 1310 178 162-182 2/2
5.50 1:01:21 2:20 9:22 140 137-144 1310 179 176-182 2/2
5.75 1:03:40 2:19 9:14 142 139-148 1312 179 168-182 4/5
6.00 1:06:03 2:23 9:32 140 137-143 1335 176 170-180 2/2
6.25 1:08:25 2:22 9:27 144 140-147 1362 176 172-180 2/2
6.50 1:10:49 2:24 9:36 143 141-147 1373 176 172-180 4/4
6.75 1:14:40 3:52 15:27 136 108-150 2101 154 112-180 3/8
7.00 1:17:06 2:25 9:42 141 123-162 1367 178 174-184 2/1
7.25 1:20:06 3:01 12:03 140 126-146 1687 157 120-184 2/4
7.50 1:22:45 2:38 10:32 133 111-149 1402 162 120-186 3/4
7.75 1:25:33 2:48 11:12 147 140-152 1646 174 162-178 1/1
8.00 1:28:21 2:49 11:15 146 140-150 1643 174 120-180 1/2
8.25 1:31:19 2:58 11:50 143 133-152 1692 159 104-182 1/1
8.50 1:34:16 2:58 11:50 141 116-151 1669 154 110-180 2/2
8.75 2:03:00 28:44 1:57:05 112 54-162 13113 146 90-180 3/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 162 max Delete HR Trace

  • Cadence Distribution

    171 avge / 240 max Stride Length: 90cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 67.9 178 8.1 1:23:28 10:17
    Walk 30.6 119 0.6 37:36 1:00:24
    Still 1.6 - - 1:56 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:15 9:01 40.03% More
    800m 4:32 9:07 47.50% More
    1km 5:43 9:11 49.84% More
    Mile 9:18 9:18 53.43% More
    5k 30:01 9:40 54.30% More
    5 miles 52:16 10:27 51.04% More
    10k 1:08:02 10:57 49.05% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:54 8:54 55.81
    5km 30:07 9:42 54.11
    5M 50:13 10:03 53.12
    10km 1:03:25 10:12 52.62
    10M 1:45:45 10:35 51.96
    Half 2:21:21 10:47 51.38
    20M 3:42:43 11:08 51.15
    Mara 4:57:41 11:22 51.26

Bespoke Fields

Amend your bespoke fields
Slush
Pain Daggers in both ankles
RF ✅
NB
Ice
Snowing
Mud
FF
Humidity%
Prog
Tough
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