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Thu 23rd Jan 2025 at 5:15pm by SailorSteve

Run > Recovery Run
  • drizzle
  • cold
  • Time
    37:37
  • Miles
    4.05
  • Min/mi
    9:17
  • Pacing
    94.1%
  • WAVA
    57.06
  • Stride(cm)
    92
  • Cals
    514
  • Cadence
    189
  • BPM
    148
  • %MHR
    82
  • B/mi
    1371
  • Asc(m)
    75
  • Surface
    Road

Notes & Comments

Didn’t fancy it. Both ankles 2–>3 pain.

No vit I this week since Saturday.

1) 1mi - 9:28(9:28/mi) 147/158bpm [1392b/mi] 133cal 6.34/0mph
2) 1mi - 9:05(9:05/mi) 147/162bpm [1335b/mi] 125cal 6.61/0mph
3) 1mi - 9:12(9:12/mi) 146/153bpm [1342b/mi] 122cal 6.53/0mph
4) 1mi - 8:53(8:53/mi) 149/158bpm [1323b/mi] 121cal 6.76/0mph
5) 0.11mi - 1:00(8:53/mi) 151/154bpm [1342b/mi] 13cal 6.75/0mph
9:28 9:05 9:12 8:53 1:00

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.
0.13 1:08 1:08 9:06 142 101-158 1292 186 180-192 2/3
0.25 2:24 1:16 10:07 150 146-153 1518 186 182-192 2/2
0.38 3:38 1:14 9:48 146 144-150 1431 187 184-190 1/1
0.50 4:50 1:12 9:40 147 143-150 1420 186 182-192 2/1
0.63 6:03 1:12 9:39 147 140-151 1419 189 184-194 4/1
0.75 7:16 1:13 9:48 148 143-151 1450 190 186-198 2/2
0.88 8:32 1:16 10:10 149 145-154 1514 190 184-194 3/2
1.00 9:42 1:10 9:18 148 145-150 1378 189 184-194 2/2
1.13 10:47 1:05 8:36 150 148-152 1291 187 184-192 1/6
1.25 11:56 1:09 9:15 151 148-152 1396 191 186-198 2/2
1.38 13:07 1:11 9:30 147 139-162 1396 191 184-194 2/2
1.50 14:14 1:07 8:56 148 144-151 1322 188 184-194 2/3
1.63 15:21 1:07 8:58 148 146-151 1326 189 186-194 2/4
1.75 16:29 1:08 9:04 146 144-147 1324 189 186-194 5/0
1.88 17:40 1:11 9:27 145 135-151 1371 187 184-194 2/2
2.00 18:47 1:07 8:52 145 138-148 1287 188 186-194 1/1
2.13 19:57 1:11 9:25 146 143-150 1375 189 180-194 2/1
2.25 21:06 1:09 9:10 146 145-148 1338 188 186-192 2/1
2.38 22:19 1:13 9:40 147 143-149 1422 188 182-192 1/2
2.50 23:27 1:08 9:08 146 142-148 1333 189 184-194 2/2
2.63 24:35 1:08 9:04 147 144-152 1333 190 186-192 4/1
2.75 25:42 1:07 8:54 147 138-152 1308 191 184-194 2/1
2.88 26:51 1:10 9:17 143 137-148 1328 187 182-192 1/3
3.00 27:58 1:07 8:54 148 143-153 1317 188 184-192 4/1
3.13 29:00 1:02 8:17 148 144-152 1226 187 184-192 0/5
3.25 30:06 1:06 8:49 148 144-151 1304 188 186-192 3/2
3.38 31:14 1:07 8:59 151 148-155 1356 190 188-194 1/2
3.50 32:21 1:07 8:57 151 146-158 1350 190 184-194 2/2
3.63 33:25 1:04 8:34 151 145-154 1294 190 186-196 2/3
3.75 34:39 1:14 9:51 148 146-152 1457 186 178-192 4/3
3.88 35:46 1:07 8:57 149 146-153 1334 191 186-194 4/1
4.00 36:51 1:05 8:40 149 148-152 1290 191 186-194 1/3
4.11 37:49 58 8:54 151 148-154 1343 186 180-190 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    148 avge / 162 max Delete HR Trace

  • Cadence Distribution

    189 avge / 198 max Stride Length: 92cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 188 4.1 37:48 9:12
    Still 0.0 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:06 8:28 42.66% More
    800m 4:19 8:41 49.92% More
    1km 5:24 8:41 52.00% More
    Mile 8:50 8:50 54.15% More
    5k 28:05 9:02 58.03% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:22 8:22 57.12
    5km 28:18 9:07 57.58
    5M 47:11 9:26 56.51
    10km 59:35 9:35 56.01
    10M 1:39:21 9:56 55.67
    Half 2:12:48 10:08 54.76
    20M 3:29:15 10:28 55.07
    Mara 4:39:41 10:40 54.94

Bespoke Fields

Amend your bespoke fields
Slush
Pain Both achilles 2–>3
RF ✅
NB
Ice
Snowing
Mud
FF
Humidity%
Prog
Tough ✅
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