Wed 17th Apr 2024 at 8:04am by SJA

Run > Recovery Run

0 👍

Time
34:34
Miles
4.02
Min/mi
8:36
Pacing
95.4%
WAVA
55.08
Stride(cm)
102
Cals
387
Watts
256
Cadence
184
BPM
130
%MHR
70.9
B/mi
1115
Asc(m)
8
Surface
Road

Notes & Comments

1) 1mi - 8:46(8:46/mi) 126/136bpm [1105b/mi] 98cal 241/274W
2) 1mi - 8:27(8:27/mi) 130/136bpm [1098b/mi] 96cal 247/266W
3) 1mi - 8:34(8:34/mi) 131/136bpm [1122b/mi] 96cal 266/291W
4) 1mi - 8:36(8:36/mi) 131/137bpm [1127b/mi] 95cal 267/328W
5) 0.02mi - 11(8:03/mi) 131/131bpm [1054b/mi] 2cal 273/285W

8:46 8:27 8:34 8:36 11

Pin Map

0mi in 0

Pace

91%

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.
0.13	1:13	1:13	9:47	113 82-130	1105	172 166-176	230 205-249	2/1
0.25	2:23	1:10	9:20	127 124-130	1185	177 174-180	230 222-246	2/1
0.38	3:30	1:07	8:53	126 119-132	1119	180 178-182	238 229-249	1/1
0.50	4:35	1:05	8:40	128 126-132	1109	182 174-196	249 240-274	1/1
0.63	5:37	1:02	8:17	126 121-130	1044	182 178-186	244 217-267	0/3
0.75	6:41	1:04	8:31	130 124-135	1106	182 180-184	255 243-263	1/1
0.88	7:42	1:01	8:10	131 128-136	1070	185 184-188	252 241-263	1/1
1.00	8:46	1:03	8:27	132 130-134	1115	183 182-186	252 245-262	1/1
1.13	9:49	1:03	8:27	130 127-133	1098	183 182-186	248 241-255	1/1
1.25	10:52	1:04	8:28	131 127-136	1110	183 182-186	246 241-253	1/1
1.38	11:55	1:03	8:23	130 125-135	1091	185 182-188	246 240-256	1/1
1.50	12:58	1:02	8:19	130 128-132	1082	186 182-194	250 244-256	1/0
1.63	14:01	1:03	8:24	129 127-135	1084	184 182-188	246 239-251	0/0
1.75	15:03	1:02	8:18	129 125-135	1072	185 184-186	246 242-251	0/0
1.88	16:09	1:06	8:45	129 127-133	1128	184 182-186	247 239-256	1/1
2.00	17:12	1:03	8:27	130 124-136	1099	185 184-188	247 237-266	2/1
2.13	18:16	1:04	8:33	129 127-134	1102	185 178-188	265 243-278	1/1
2.25	19:20	1:03	8:27	132 128-135	1115	184 172-188	274 260-291	2/2
2.38	20:25	1:06	8:44	133 129-135	1162	184 182-186	269 257-284	1/1
2.50	21:29	1:04	8:33	133 130-136	1136	185 182-188	265 256-278	2/2
2.63	22:32	1:03	8:24	132 130-135	1109	186 184-190	268 261-282	1/1
2.75	23:37	1:04	8:36	131 127-135	1126	185 182-188	266 256-281	1/1
2.88	24:41	1:04	8:33	131 128-134	1119	185 182-186	264 255-275	1/1
3.00	25:46	1:05	8:41	130 128-132	1129	185 182-186	258 252-266	1/2
3.13	26:50	1:04	8:31	131 127-133	1116	185 182-188	256 249-268	0/1
3.25	27:55	1:05	8:41	132 128-136	1147	184 182-186	267 256-286	1/1
3.38	29:00	1:05	8:37	129 125-132	1111	184 182-186	260 256-268	1/1
3.50	30:06	1:07	8:53	131 129-133	1165	184 180-188	268 256-293	2/1
3.63	31:16	1:10	9:18	133 130-137	1237	182 154-188	272 220-328	2/1
3.75	32:20	1:04	8:31	131 127-134	1116	185 184-188	260 249-272	1/2
3.88	33:19	59	7:56	134 131-135	1063	187 184-190	275 259-307	1/1
4.00	34:22	1:03	8:20	131 129-133	1092	184 182-188	275 266-286	0/2
4.02	34:34	12	8:44	131 129-131	1145	183 180-184	273 269-285	0/0

Heart

130/137max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 8m, Range 4m, Flat prediction 34:34

Elevation Graph

No climbs of at least 10 metres detected.

Power

256W (328 max)

Power Graph

Power Bands

Cadence

184 (196 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	183	4	34:34	8:36
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:08	40.84%	More
800m	4:09	8:20	46.80%	More
1km	5:12	8:22	48.60%	More
Mile	8:22	8:22	51.30%	More
5k	26:25	8:30	55.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:55	7:55	54.23
5km	26:18	8:28	55.55
5M	43:34	8:43	54.61
10km	54:51	8:50	54.17
10M	1:30:49	9:05	54.07
Half	2:00:55	9:14	53.33
20M	3:09:21	9:28	53.96
Mara	4:12:06	9:37	54.04

Fetch Miles

8:10	Riverside Run

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