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Fri 15th Nov 2024 at 5:15pm by tipsku

Run > Recovery Run
  • Time
    44:55
  • Miles
    4.52
  • Min/mi
    9:56
  • Pacing
    79.7%
  • WAVA
    50.54
  • Stride(cm)
    92
  • Cals
    354
  • Cadence
    176
  • BPM
    136
  • %MHR
    73.3
  • B/mi
    1355
  • Asc(m)
    13
  • Surface
    Road

Notes & Comments

Recovery run with Olivia
We met at her place and then ran our normal route minus the second pass of the fountain. My hip is still grumbly, better keep it shorter today.

1) 0.62mi - 6:17(10:07/mi) 127/138bpm [1286b/mi] 44cal
2) 0.62mi - 6:17(10:06/mi) 136/139bpm [1375b/mi] 51cal
3) 0.62mi - 6:19(10:10/mi) 137/141bpm [1393b/mi] 51cal
4) 0.62mi - 6:05(9:48/mi) 139/143bpm [1362b/mi] 50cal
5) 0.62mi - 6:03(9:44/mi) 138/145bpm [1343b/mi] 49cal
6) 0.62mi - 6:08(9:52/mi) 140/145bpm [1381b/mi] 49cal
7) 0.62mi - 6:03(9:44/mi) 139/147bpm [1353b/mi] 48cal
8) 0.17mi - 1:43(9:49/mi) 133/136bpm [1307b/mi] 12cal
6:17 6:17 6:19 6:05 6:03 6:08 6:03 1:43

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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 2:17 2:17 +1:01 18:19 115 83-135 2107 168 98-178 2/1
0.25 3:33 1:15 10:01 120 97-134 1201 175 172-182 3/1
0.38 4:52 1:19 10:32 131 127-134 1381 175 172-178 2/3
0.50 6:06 1:14 9:55 133 128-138 1318 176 174-178 3/1
0.63 7:20 1:14 9:52 135 132-137 1333 175 174-178 2/1
0.75 8:33 1:13 9:42 134 132-136 1300 176 174-178 3/1
0.88 9:46 1:13 9:46 136 134-138 1328 175 174-178 3/2
1.00 11:02 1:16 10:07 136 135-139 1375 176 174-178 3/2
1.13 12:22 1:20 10:44 136 134-138 1459 176 174-188 2/2
1.25 13:40 1:17 10:19 137 133-139 1413 175 174-176 2/2
1.38 14:57 1:17 10:16 137 133-139 1407 176 176-178 2/2
1.50 16:14 1:17 10:16 135 133-137 1386 176 174-178 1/1
1.63 17:29 1:15 10:00 137 135-141 1369 176 174-178 2/2
1.75 18:46 1:17 10:19 138 135-140 1424 176 174-178 1/2
1.88 20:02 1:15 10:04 138 135-141 1389 176 174-178 2/2
2.00 21:15 1:13 9:47 139 136-140 1361 176 174-178 2/2
2.13 22:28 1:13 9:46 139 136-142 1358 176 174-178 1/3
2.25 23:41 1:13 9:40 139 136-143 1344 177 176-178 2/2
2.38 24:52 1:11 9:28 140 137-142 1324 177 176-178 2/2
2.50 26:09 1:17 10:15 138 135-142 1416 176 174-178 2/2
2.63 27:20 1:11 9:27 140 136-145 1324 177 176-180 3/2
2.75 28:33 1:14 9:49 140 135-143 1375 176 174-190 1/2
2.88 29:49 1:16 10:05 136 133-138 1372 175 174-178 1/1
3.00 30:58 1:09 9:11 137 135-139 1257 176 174-178 2/5
3.13 32:14 1:16 10:06 138 134-142 1395 176 174-178 1/1
3.25 33:27 1:14 9:50 140 138-144 1378 177 176-178 2/2
3.38 34:41 1:13 9:47 138 135-141 1351 176 174-178 2/3
3.50 35:54 1:13 9:44 139 136-142 1352 176 174-180 2/2
3.63 37:05 1:11 9:30 142 137-145 1348 178 176-180 1/1
3.75 38:23 1:18 10:22 138 136-142 1431 176 174-178 2/1
3.88 39:35 1:13 9:41 140 137-144 1356 176 174-180 1/1
4.00 40:49 1:13 9:46 139 135-142 1357 177 174-180 2/1
4.13 42:04 1:15 10:03 139 134-147 1397 177 174-178 2/2
4.25 43:15 1:11 9:27 141 137-147 1332 177 174-180 2/2
4.38 44:32 1:17 10:14 137 130-141 1403 174 170-176 3/2
4.50 45:48 1:16 10:10 134 131-136 1362 175 170-184 2/1
4.52 45:57 9 6:21 134 133-135 851 174 172-174 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    136 avge / 147 max Delete HR Trace

  • Cadence Distribution

    176 avge / 190 max Stride Length: 92cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.5 175 4.5 44:46 10:07
    Walk 0.2 98 0 6 50:20
    Still 0.1 - - 4 -
    Pause 2.2 - - 1:01 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:21 9:29 38.33% More
    800m 4:47 9:37 41.70% More
    1km 6:02 9:42 43.04% More
    Mile 9:42 9:42 45.55% More
    5k 30:34 9:50 50.47% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:30 8:30 51.95
    5km 29:42 9:34 51.95
    5M 50:13 10:03 50.13
    10km 1:03:49 10:16 49.39
    10M 1:47:54 10:47 48.00
    Half 2:25:21 11:06 46.47
    20M 3:51:51 11:36 45.71
    Mara 5:12:21 11:55 44.86

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