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Mon 13th Jan 2025 at 9:54am by Jock Itch

Run > Recovery Run
  • Time
    31:20
  • Miles
    4.00
  • Min/mi
    7:50
  • Pacing
    94%
  • WAVA
    63.14
  • Stride(cm)
    123
  • Cals
    471
  • Cadence
    167
  • BPM
    147
  • %MHR
    77.3
  • B/mi
    1151
  • Asc(m)
    217
  • Hillscore
    14
  • Surface
    Road

Notes & Comments

1) 1mi - 7:46(7:46/mi) 140/151bpm [1087b/mi] 119cal
2) 1mi - 7:38(7:38/mi) 155/166bpm [1184b/mi] 114cal
3) 1mi - 7:38(7:38/mi) 150/162bpm [1145b/mi] 116cal
4) 1mi - 8:16(8:16/mi) 146/157bpm [1207b/mi] 122cal
5) 0mi - 2(6:09/mi) 148/148bpm [909b/mi]
7:46 7:38 7:38 8:16 2

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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 56 56 7:31 112 90-133 842 169 166-172 5/0
0.25 1:54 58 7:43 143 134-150 1103 167 166-170 11/0
0.38 2:50 56 7:30 143 135-147 1072 169 168-172 5/12
0.50 3:49 59 7:50 137 130-143 1073 168 168-168 6/1
0.63 4:45 56 7:30 145 141-151 1086 169 168-170 12/10
0.75 5:48 1:02 8:18 145 141-149 1204 168 164-170 1/12
0.88 6:48 1:00 8:03 145 142-147 1167 167 166-168 14/2
1.00 7:45 57 7:37 147 142-149 1119 166 164-168 6/4
1.13 8:38 53 7:01 149 146-152 1046 168 166-170 9/8
1.25 9:33 55 7:24 150 147-152 1110 167 164-170 1/7
1.38 10:32 59 7:52 152 150-155 1195 168 166-170 1/12
1.50 11:25 53 7:01 148 147-149 1039 167 164-172 10/3
1.63 12:25 1:00 8:03 155 150-158 1247 168 166-170 10/10
1.75 13:25 1:00 7:58 159 156-163 1267 168 166-170 2/11
1.88 14:25 1:00 8:01 161 157-163 1291 167 166-170 9/1
2.00 15:24 59 7:50 163 160-166 1276 166 164-168 5/2
2.13 16:22 58 7:44 156 153-160 1206 167 166-168 17/0
2.25 17:14 52 6:53 155 151-157 1068 167 164-168 5/18
2.38 18:11 57 7:37 147 144-150 1120 166 162-170 6/6
2.50 19:10 59 7:51 149 146-152 1169 168 166-170 3/6
2.63 20:01 52 6:56 150 146-156 1039 168 166-172 20/2
2.75 21:04 1:02 8:20 154 152-158 1282 167 166-170 0/16
2.88 22:02 58 7:46 148 143-158 1150 168 166-170 6/3
3.00 23:02 1:00 7:59 140 138-143 1117 167 166-168 7/1
3.13 24:05 1:03 8:24 142 139-145 1192 166 162-168 5/5
3.25 25:04 59 7:56 144 139-148 1142 165 162-168 2/4
3.38 26:05 1:00 8:03 150 140-156 1207 165 162-168 12/5
3.50 27:06 1:01 8:12 146 143-150 1196 166 164-168 3/7
3.63 28:08 1:02 8:15 151 147-157 1246 166 164-168 13/2
3.75 29:14 1:06 8:51 149 144-154 1317 166 164-168 5/7
3.88 30:14 1:00 7:59 144 142-148 1149 165 164-168 10/5
4.00 31:18 1:04 8:31 145 141-148 1235 164 162-168 2/10
4.00 31:20 2 8:54 148 148-148 1316 162 162-162 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    147 avge / 166 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    28 6.9% 7:30
    22 6.3% 7:43
    21 12.4% 7:24
    17 5.9% 7:47
    15 10.3% 7:48
    14 8.6% 8:23

  • Cadence Distribution

    167 avge / 172 max Stride Length: 123cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:45 7:01 48.92% More
    800m 3:36 7:14 56.18% More
    1km 4:35 7:22 57.52% More
    Mile 7:35 7:35 58.96% More
    5k 23:56 7:42 63.57% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:20 7:20 60.92
    5km 24:02 7:44 63.31
    5M 39:35 7:55 62.70
    10km 49:43 8:00 62.39
    10M 1:21:53 8:11 62.67
    Half 1:48:40 8:18 62.04
    20M 2:49:21 8:28 63.09
    Mara 3:44:45 8:35 63.38
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