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Mon 3rd Feb 2025 at 3:55pm by tipsku

Run > Recovery Run
  • cold
  • Time
    30:19
  • Miles
    3.11
  • Min/mi
    9:45
  • Pacing
    89.6%
  • WAVA
    49.50
  • Stride(cm)
    92
  • Cals
    231
  • Cadence
    180
  • BPM
    123
  • %MHR
    66.6
  • B/mi
    1194
  • Asc(m)
    33
  • Hillscore
    2
  • Surface
    Mixed

Notes & Comments

30 min recovery run in the park

Beautiful sunny afternoon; my legs were pretty heavy and my adductors stiff so I stayed closer to home in case I didn't feel like running. After the first km, I felt better and by the end of the run, my legs felt normal. Going up the stairs felt better than earlier today. The recovery run served its purpose. I'm quite amazed that I can run 5k in just over 30 min and keep HR under 130 for most of it. The little hill in the park did some damage, 19 seconds in Z2 😆

1) 0.62mi - 5:59(9:38/mi) 116/128bpm [1118b/mi] 45cal
2) 0.62mi - 6:03(9:44/mi) 124/131bpm [1206b/mi] 47cal
3) 0.62mi - 6:18(10:08/mi) 126/137bpm [1277b/mi] 49cal
4) 0.62mi - 5:47(9:19/mi) 123/131bpm [1145b/mi] 44cal
5) 0.62mi - 6:11(9:58/mi) 123/129bpm [1225b/mi] 46cal
6) 0mi - 1(6:57/mi) 123/123bpm [854b/mi]
5:59 6:03 6:18 5:47 6:11 1
usc215 🇩🇪
nice recovery... well done! :)
Velociraptor
That sounds just perfect :)
riggys99
Well run
geordiegirl
Brilliant running and recovering
tipsku
Thank you, guys and gals. I need a few easy days after the past couple of weeks.

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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.
0.13 1:13 1:13 9:47 104 68-124 1018 173 120-180 7/1
0.25 2:21 1:08 9:01 117 109-125 1056 176 174-180 6/1
0.38 3:40 1:19 +5 10:28 119 116-123 1246 177 144-182 5/1
0.50 4:52 1:12 9:40 122 117-125 1179 178 176-182 3/3
0.63 6:06 1:14 9:54 121 117-128 1198 177 176-180 6/1
0.75 7:21 1:15 9:57 125 120-129 1244 178 174-180 4/1
0.88 8:34 1:13 9:43 124 121-127 1204 180 178-184 1/2
1.00 9:44 1:10 9:23 123 119-131 1153 181 180-184 1/3
1.13 10:53 1:09 9:12 125 118-131 1151 181 178-184 1/3
1.25 12:12 1:19 10:34 123 115-131 1299 180 178-184 5/2
1.38 13:35 1:22 10:59 128 116-137 1405 178 170-188 5/6
1.50 14:48 1:13 9:45 125 118-135 1218 182 180-186 3/2
1.63 16:03 1:16 10:04 124 121-126 1249 182 180-184 4/2
1.75 17:15 1:11 9:31 127 125-128 1209 181 180-182 2/4
1.88 18:29 1:14 9:54 124 112-132 1227 182 180-184 2/3
2.00 19:39 1:10 9:22 124 120-131 1161 183 180-186 1/3
2.13 20:49 1:09 9:16 124 119-130 1149 182 178-184 1/3
2.25 21:58 1:10 9:18 124 120-129 1153 181 180-182 2/1
2.38 23:10 1:11 9:30 122 118-127 1160 183 180-186 2/3
2.50 24:19 1:10 9:17 123 120-126 1142 183 178-190 2/2
2.63 25:37 1:18 10:21 122 119-126 1264 182 156-196 2/2
2.75 26:56 1:19 +6 10:29 124 114-128 1300 183 166-188 1/2
2.88 28:11 1:15 9:59 124 119-128 1238 184 182-186 3/2
3.00 29:37 1:26 +12 11:31 123 114-129 1417 180 98-186 3/3
3.11 30:41 1:04 9:48 123 117-125 1206 181 136-186 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    123 avge / 137 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 2.5% 9:46

  • Cadence Distribution

    180 avge / 196 max Stride Length: 92cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.3 180 3.1 30:09 9:51
    Walk 0.4 130 0 8 15:53
    Still 0.1 - - 1 -
    Pause 1.2 - - 23 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:12 8:51 41.04% More
    800m 4:35 9:13 43.47% More
    1km 5:45 9:15 45.12% More
    Mile 9:30 9:30 46.37% More
    5k 30:40 9:52 48.95% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:06 9:06 48.40
    5km 30:17 9:45 49.56
    5M 50:09 10:02 48.73
    10km 1:03:08 10:10 48.32
    10M 1:44:33 10:27 47.99
    Half 2:19:12 10:38 47.63
    20M 3:38:00 10:54 47.41
    Mara 4:50:14 11:05 47.02

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