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Mon 17th Mar 2025 at 5:40pm by tipsku

Run > Recovery Run
  • windy
  • cold
  • Time
    30:30
  • Miles
    3.22
  • Min/mi
    9:28
  • Pacing
    76.3%
  • WAVA
    51.03
  • Stride(cm)
    95
  • Cals
    247
  • Cadence
    179
  • BPM
    128
  • %MHR
    69.8
  • B/mi
    1217
  • Asc(m)
    35
  • Hillscore
    2
  • Surface
    Mixed

Notes & Comments

5k recovery run before sunset
After an epic weekend, I checked in with my legs to see how they were faring. The first couple of 100m were a bit awkward but then I felt a bit better. The first half was a bit slow but then everything loosened up and I could run normally. Pretty cold and windy but at least, it was sunny. I think I'm ready for more tomorrow, Tableau permitting

1) 0.62mi - 5:58(9:36/mi) 119/137bpm [1142b/mi] 42cal
2) 0.62mi - 5:58(9:36/mi) 127/139bpm [1219b/mi] 50cal
3) 0.62mi - 5:59(9:38/mi) 130/135bpm [1252b/mi] 48cal
4) 0.62mi - 5:47(9:19/mi) 132/139bpm [1230b/mi] 50cal
5) 0.62mi - 5:47(9:18/mi) 133/144bpm [1237b/mi] 49cal
6) 0.11mi - 1:01(9:04/mi) 133/138bpm [1207b/mi] 8cal
5:58 5:58 5:59 5:47 5:47 1:01

Map
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0mi in 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.13 1:20 1:20 +2 10:37 106 62-122 1126 174 170-182 4/0
0.25 2:26 1:06 8:50 129 122-137 1140 176 172-184 3/1
0.38 3:41 1:15 10:02 119 113-125 1193 173 166-180 3/1
0.50 4:55 1:14 9:53 123 116-126 1217 173 172-174 3/0
0.63 6:00 1:05 8:38 122 117-127 1053 177 174-186 3/1
0.75 7:19 1:19 10:34 127 125-130 1341 177 176-180 3/1
0.88 8:33 1:14 9:52 124 121-126 1224 177 176-180 2/0
1.00 9:46 1:13 9:40 127 121-131 1228 179 176-182 5/5
1.13 10:54 1:08 9:05 128 121-134 1163 179 176-182 4/4
1.25 12:00 1:06 8:45 131 122-139 1146 179 176-182 3/5
1.38 13:14 1:14 9:54 129 126-133 1276 177 174-182 2/2
1.50 14:30 1:16 10:08 130 124-133 1317 180 176-184 3/1
1.63 15:42 1:12 9:36 129 122-135 1239 180 178-182 3/1
1.75 16:48 1:06 8:51 133 129-135 1177 181 176-184 2/1
1.88 18:02 1:14 9:49 131 128-133 1287 180 178-182 3/1
2.00 19:12 1:10 9:22 133 129-136 1247 181 178-194 2/3
2.13 20:21 1:09 9:12 134 128-139 1233 181 180-182 2/3
2.25 21:29 1:08 9:04 132 126-137 1197 180 178-182 4/5
2.38 22:40 1:11 9:30 130 128-133 1235 179 176-182 2/4
2.50 23:52 1:12 9:34 132 127-135 1262 179 174-184 3/3
2.63 25:08 1:16 10:06 138 132-144 1394 180 174-186 8/1
2.75 26:14 1:06 8:45 138 134-144 1208 179 176-188 1/6
2.88 27:23 1:09 9:13 134 132-136 1234 180 176-190 3/2
3.00 28:29 1:07 8:53 134 129-136 1191 181 178-184 1/4
3.13 30:42 2:13 +1:02 17:41 123 95-136 2175 181 112-198 3/4
3.22 31:33 51 9:03 134 130-138 1212 180 166-184 1/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    128 avge / 144 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 1.3% 9:43

  • Cadence Distribution

    179 avge / 198 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.6 178 3.2 30:26 9:47
    Walk 0.1 112 0 1 23:08:24
    Still 0.1 - - 2 -
    Pause 3.3 - - 1:04 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:13 8:54 40.85% More
    800m 4:31 9:05 44.15% More
    1km 5:44 9:13 45.30% More
    Mile 9:16 9:16 47.50% More
    5k 30:18 9:45 49.53% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:50 8:50 49.87
    5km 29:22 9:27 51.10
    5M 48:38 9:44 50.25
    10km 1:01:13 9:51 49.84
    10M 1:41:23 10:08 49.49
    Half 2:14:59 10:18 49.12
    20M 3:31:23 10:34 48.90
    Mara 4:41:26 10:45 48.49

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