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Thu 25th Jul 2024 at 5:33am by Abi G

Run > Recovery Run
  • Time
    40:00
  • Miles
    4.32
  • Min/mi
    9:16
  • Pacing
    86.2%
  • WAVA
    55.99
  • Stride(cm)
    97
  • Cals
    433
  • Cadence
    179
  • BPM
    125
  • %MHR
    67.7
  • B/mi
    1160
  • Asc(m)
    17
  • Surface
    Road

Notes & Comments

Another early easy run from Leicester hotel

Neck still a bit sore and stiff.
Went the other way along the river today.

1) 1mi - 9:23(9:23/mi) 124/133bpm [1163b/mi] 103cal
2) 1mi - 9:27(9:27/mi) 126/133bpm [1191b/mi] 106cal
3) 1mi - 9:17(9:17/mi) 125/131bpm [1161b/mi] 96cal
4) 1mi - 9:02(9:02/mi) 127/133bpm [1147b/mi] 98cal
5) 0.32mi - 2:51(8:53/mi) 128/134bpm [1138b/mi] 30cal
9:23 9:27 9:17 9:02 2:51

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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 1:11 1:11 9:29 106 75-123 1005 174 172-176 1/0
0.25 2:20 1:09 9:11 125 123-127 1147 173 170-176 2/1
0.38 3:32 1:12 9:37 127 125-130 1222 176 174-178 2/1
0.50 4:44 1:12 9:32 127 125-129 1211 175 172-180 2/1
0.63 5:53 1:09 9:16 126 125-126 1167 177 176-182 0/2
0.75 7:02 1:09 9:12 128 126-131 1177 176 174-176 1/1
0.88 8:11 1:09 9:14 131 130-133 1210 176 174-178 2/0
1.00 9:45 1:33 +22 12:26 122 112-131 1518 179 176-182 1/5
1.13 10:53 1:09 9:10 124 120-127 1137 178 176-180 1/1
1.25 12:06 1:12 9:40 127 125-130 1227 177 174-182 1/0
1.38 13:28 1:22 +9 10:54 128 126-133 1395 180 176-190 2/0
1.50 14:36 1:08 9:07 125 123-129 1139 181 176-184 0/1
1.63 15:46 1:10 9:24 125 123-127 1174 179 176-182 2/1
1.75 16:58 1:11 9:31 124 122-125 1181 178 176-182 1/1
1.88 18:10 1:12 9:38 130 125-133 1252 178 176-182 2/1
2.00 19:21 1:11 9:25 127 125-128 1196 179 176-180 1/2
2.13 20:28 1:07 8:56 128 124-131 1144 179 178-184 0/0
2.25 21:49 1:21 +13 10:48 123 118-130 1328 181 178-184 1/1
2.38 22:59 1:10 9:24 127 126-129 1193 180 178-182 0/1
2.50 24:06 1:07 8:55 128 127-128 1141 180 178-182 0/3
2.63 25:20 1:14 9:51 123 121-125 1211 178 170-182 0/1
2.75 26:30 1:10 9:23 122 121-124 1145 180 176-184 0/1
2.88 27:41 1:11 9:28 125 124-126 1182 180 178-180 0/0
3.00 29:03 1:22 +12 10:58 122 118-128 1338 180 174-192 0/2
3.13 30:11 1:08 9:01 122 122-124 1099 181 178-184 0/0
3.25 31:23 1:12 9:40 125 122-127 1208 180 178-184 0/1
3.38 32:52 1:28 +21 11:47 129 125-133 1520 180 176-184 1/1
3.50 33:58 1:06 8:51 128 125-129 1132 181 180-184 1/2
3.63 35:05 1:07 8:53 127 126-129 1128 181 180-184 1/2
3.75 36:12 1:07 9:00 128 126-130 1152 181 180-184 2/0
3.88 37:21 1:09 9:08 130 128-131 1188 180 176-184 2/0
4.00 38:27 1:06 8:48 130 128-131 1144 180 178-182 2/1
4.13 39:44 1:18 +9 10:22 128 126-131 1327 180 174-184 1/0
4.25 40:51 1:06 8:51 126 122-129 1115 183 180-186 1/0
4.32 41:28 37 8:41 133 130-134 1155 180 178-184 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    125 avge / 134 max Delete HR Trace

  • Cadence Distribution

    179 avge / 192 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.7 178 4.3 40:02 9:36
    Pause 3.3 - - 1:26 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:11 8:47 43.07% More
    800m 4:26 8:55 46.59% More
    1km 5:32 8:55 48.52% More
    Mile 9:19 9:19 49.07% More
    5k 29:36 9:31 53.97% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:29 8:29 53.88
    5km 28:12 9:05 56.64
    5M 46:42 9:20 55.80
    10km 58:48 9:28 55.48
    10M 1:37:22 9:44 55.13
    Half 2:09:39 9:54 54.04
    20M 3:23:01 10:09 54.21
    Mara 4:30:18 10:19 53.87
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