Wed 1st May 2024 at 6:54am by ChristianPoulton

Run > Recovery Run

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Time
30:22
Miles
3.07
Min/mi
9:53
Pacing
87.7%
WAVA
50.74
Stride(cm)
99
Cals
429
Watts
279
Cadence
164
BPM
160
%MHR
82.5
B/mi
1584
Asc(m)
15
Surface
Road

Notes & Comments

Recovery Run With Elaine

1) 1km - 6:26(6:26/km) 155/161bpm [997b/km] 90cal 264/439W
2) 1km - 6:03(6:03/km) 159/161bpm [962b/km] 84cal 268/303W
3) 1km - 5:52(5:52/km) 159/163bpm [932b/km] 80cal 293/488W
4) 1km - 6:13(6:13/km) 164/170bpm [1019b/km] 91cal 277/409W
5) 0.94km - 5:48(6:10/km) 164/171bpm [1010b/km] 84cal 288/512W

6:26 6:03 5:52 6:13 5:48

Pace

96%

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	1:19	1:19	10:34	141 123-154	1490	166 118-238	279 77-439	0/4
0.25	2:32	1:12	9:38	157 154-160	1513	167 164-168	300 258-342	1/1
0.38	3:50	1:19	10:31	160 157-161	1681	165 164-168	260 249-273	1/1
0.50	5:10	1:20	10:38	159 157-161	1690	165 162-166	252 248-259	1/1
0.63	6:27	1:17	10:12	160 160-161	1633	164 160-168	254 235-272	1/1
0.75	7:42	1:16	10:07	160 159-161	1620	165 160-170	257 248-263	0/2
0.88	8:54	1:11	9:29	161 160-161	1528	165 162-166	267 257-274	0/2
1.00	10:08	1:14	9:52	158 156-160	1559	165 162-168	265 247-280	0/3
1.13	11:19	1:11	9:30	157 155-157	1492	164 162-166	273 248-296	0/1
1.25	12:34	1:15	10:02	159 157-160	1594	164 160-168	275 236-303	1/2
1.38	13:42	1:08	9:00	155 154-159	1395	164 162-166	276 198-488	0/4
1.50	14:54	1:12	9:37	156 154-159	1501	164 162-166	311 287-403	3/0
1.63	16:03	1:09	9:12	158 158-159	1453	163 160-166	279 264-294	0/2
1.75	17:13	1:10	9:18	161 158-162	1498	163 160-166	317 259-449	1/1
1.88	18:27	1:14	9:52	162 162-163	1599	163 160-166	286 267-337	2/0
2.00	19:41	1:15	9:58	161 160-162	1605	163 162-166	287 280-299	3/0
2.13	20:55	1:13	9:45	162 160-164	1579	163 158-166	290 252-337	1/2
2.25	22:14	1:20	10:38	165 164-166	1754	163 158-166	265 213-409	2/0
2.38	23:26	1:12	9:33	165 164-166	1577	164 160-166	253 226-320	1/2
2.50	24:38	1:13	9:41	169 164-170	1636	164 162-168	298 268-359	1/1
2.63	25:50	1:12	9:34	170 166-171	1626	165 162-170	292 224-343	1/1
2.75	27:24	1:34 +12	12:29	158 154-166	1973	165 156-170	284 184-374	2/1
2.88	28:25	1:02	8:13	161 157-165	1322	163 160-166	344 230-512	2/0
3.00	29:52	1:26	11:32	166 164-168	1914	164 160-168	260 130-358	3/0
3.07	30:33	41	9:35	167 166-168	1602	164 162-166	292 243-343	1/0

Heart

160/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 15m, Range 15m, Flat prediction 30:22

Elevation Graph

No climbs of at least 10 metres detected.

Power

279W (512 max)

Power Graph

Power Bands

Cadence

164 (238 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	164	3.1	30:20	9:56
Walk	0.1	118	0	1	INF:00:00
Pause	0.7	-	-	12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	8:59	38.96%	More
800m	4:33	9:09	45.53%	More
1km	5:46	9:17	46.74%	More
Mile	9:26	9:26	48.56%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:15	9:15	49.51
5km	30:45	9:54	50.74
5M	50:56	10:11	50.03
10km	1:04:07	10:19	49.69
10M	1:46:11	10:37	49.68
Half	2:21:22	10:47	49.03
20M	3:41:22	11:04	49.62
Mara	4:54:44	11:15	49.69

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