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Sun 3rd Nov 2024 at 2:51pm by CtrlAlzShift

Run > Recovery Run
  • Time
    27:09
  • Miles
    2.70
  • Min/mi
    10:03
  • Pacing
    94.3%
  • WAVA
    58.66
  • Stride(cm)
    92
  • Cals
    334
  • Watts
    307
  • Cadence
    173
  • BPM
    115
  • %MHR
    74
  • B/mi
    1154
  • Asc(m)
    33
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Cautious

Only a slight trace of yesterday's glute niggle, so that was encouraging, but a bit of a flare-up of that ongoing lower back problem ... I suspect the two issues are related. So not too far and not too fast today. But an improvement on yesterday.

1) 1mi - 10:23(10:23/mi) 123/131bpm [1278b/mi] 132cal 295/331W
2) 1mi - 10:06(10:06/mi) 114/134bpm [1152b/mi] 124cal 320/373W
3) 0.7mi - 6:39(9:30/mi) 104/109bpm [987b/mi] 78cal 307/382W
10:23 10:06 6:39

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

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 1:20 1:20 10:38 101 85-117 1074 163 110-170 272 107-325 1/1
0.25 2:41 1:21 10:50 118 116-126 1278 169 168-172 295 261-313 2/1
0.38 3:58 1:17 10:19 130 129-131 1341 171 168-172 291 227-327 1/0
0.50 5:19 1:21 10:45 125 123-129 1345 171 168-172 311 292-331 3/0
0.63 6:37 1:18 10:21 125 123-127 1295 172 168-176 296 274-328 3/1
0.75 7:50 1:14 9:51 128 127-128 1260 174 170-176 291 272-313 0/3
0.88 9:06 1:16 10:07 130 128-131 1316 175 174-176 308 303-314 1/0
1.00 10:23 1:16 10:12 127 125-131 1295 175 172-176 298 289-324 1/1
1.13 11:41 1:19 10:28 128 126-130 1340 175 172-176 334 304-373 4/0
1.25 13:02 1:21 10:49 124 112-134 1341 175 174-176 345 295-372 8/0
1.38 14:22 1:19 10:34 111 110-113 1172 175 174-176 316 287-369 3/0
1.50 15:40 1:19 10:29 113 111-115 1184 175 172-176 334 314-353 7/0
1.63 16:53 1:13 9:43 111 106-115 1079 175 174-176 286 268-315 2/2
1.75 18:06 1:13 9:45 107 105-109 1044 175 174-176 323 297-363 1/2
1.88 19:18 1:12 9:32 108 105-110 1030 174 174-176 302 273-351 2/2
2.00 20:29 1:11 9:30 104 103-106 989 175 174-176 310 285-347 0/5
2.13 21:43 1:13 9:46 106 101-109 1036 174 170-176 306 269-382 2/4
2.25 22:54 1:11 9:28 100 98-101 947 173 166-174 281 269-296 0/9
2.38 24:05 1:12 9:33 102 97-106 974 174 170-176 308 291-320 0/5
2.50 25:15 1:09 9:15 106 104-107 981 175 172-176 312 304-325 0/3
2.63 26:25 1:11 9:26 105 104-107 991 175 164-176 319 301-325 0/2
2.70 27:09 44 9:34 107 104-107 1024 174 172-176 320 315-328 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    115 avge / 134 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    25 2.0% 10:25

  • Cadence Distribution

    173 avge / 176 max Stride Length: 92cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.6 173 2.7 27:03 10:02
    Walk 0.4 110 0 6 14:57

  • Power Distribution

    307W (382 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:18 9:17 46.04% More
    800m 4:39 9:22 52.74% More
    1km 5:51 9:25 54.54% More
    Mile 9:29 9:29 56.92% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:28 9:28 57.03
    5km 31:30 10:08 58.53
    5M 52:10 10:26 57.58
    10km 1:05:41 10:34 57.15
    10M 1:48:46 10:53 57.36
    Half 2:24:49 11:03 56.74
    20M 3:46:47 11:20 57.43
    Mara 5:01:57 11:31 57.49
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