Thu 16th May 2024 at 8:37am by hillstrider
Run > Recovery Run
- heavy rain
-
Time
48:01
-
Miles
3.95
-
Min/mi
12:09
-
Pacing
36.8%
-
WAVA
52.75
-
Stride(cm)
81
-
Cals
451
-
Cadence
163
-
BPM
150
-
%MHR
89.5
-
B/mi
1828
-
Asc(m)
77
-
Hillscore
4
-
Surface
Road
Notes & Comments
2 comments
An easy pace recovery run in the rain.
1) 1mi - 12:16(12:16/mi) 137/150bpm [1680b/mi] 105cal 4.89/5.63mph
2) 1mi - 12:21(12:21/mi) 149/162bpm [1839b/mi] 114cal 4.86/5.89mph
3) 1mi - 12:21(12:21/mi) 156/164bpm [1927b/mi] 120cal 4.86/5.68mph
4) 0.95mi - 11:03(11:41/mi) 164/179bpm [1916b/mi] 112cal 5.14/5.82mph
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:33 |
1:33 |
12:25 |
124 90-143 |
1540 |
165 158-168 |
4/1 |
0.25 |
3:10 |
1:36 |
12:51 |
128 121-133 |
1645 |
159 82-174 |
4/2 |
0.38 |
4:37 |
1:28 |
11:41 |
130 123-136 |
1519 |
167 162-170 |
4/2 |
0.50 |
6:12 |
1:34 |
12:35 |
141 134-145 |
1775 |
163 84-174 |
2/4 |
0.63 |
7:49 |
1:37 |
12:55 |
142 136-148 |
1835 |
168 84-176 |
3/4 |
0.75 |
9:20 |
1:32 |
12:12 |
144 137-149 |
1757 |
160 82-174 |
8/0 |
0.88 |
10:44 |
1:24 |
11:15 |
139 132-143 |
1564 |
171 168-172 |
7/2 |
1.00 |
12:16 |
1:31 |
12:09 |
143 139-145 |
1737 |
172 168-178 |
3/3 |
1.13 |
13:37 |
1:22 |
10:56 |
144 138-149 |
1574 |
170 168-176 |
4/5 |
1.25 |
15:36 |
1:58 +24
|
15:48 |
150 144-157 |
2370 |
145 82-174 |
6/2 |
1.38 |
16:56 |
1:20 |
10:42 |
155 151-158 |
1659 |
173 168-176 |
2/9 |
1.50 |
18:31 |
1:35 |
12:41 |
153 148-158 |
1942 |
170 166-174 |
1/14 |
1.63 |
24:06 |
5:34 +3:50
|
44:33 |
138 105-158 |
6147 |
171 166-176 |
2/3 |
1.75 |
25:43 |
1:38 |
13:01 |
148 143-153 |
1928 |
168 164-172 |
9/2 |
1.88 |
27:11 |
1:28 |
11:41 |
151 146-155 |
1765 |
159 80-178 |
0/11 |
2.00 |
28:51 |
1:40 |
13:19 |
156 149-162 |
2078 |
158 80-170 |
3/4 |
2.13 |
30:17 |
1:26 |
11:32 |
157 154-161 |
1810 |
165 86-172 |
5/2 |
2.25 |
31:45 |
1:28 |
11:42 |
159 154-164 |
1861 |
167 158-170 |
6/3 |
2.38 |
33:12 |
1:27 |
11:38 |
155 148-162 |
1803 |
167 158-172 |
7/5 |
2.50 |
34:56 |
1:44 |
13:50 |
153 147-160 |
2117 |
156 80-170 |
5/4 |
2.63 |
36:39 |
1:43 |
13:43 |
156 151-159 |
2140 |
157 82-168 |
9/1 |
2.75 |
38:15 |
1:36 |
12:48 |
153 148-157 |
1959 |
158 148-166 |
9/1 |
2.88 |
39:43 |
1:28 |
11:42 |
157 154-160 |
1838 |
165 164-168 |
2/3 |
3.00 |
41:12 |
1:30 |
11:57 |
156 152-160 |
1864 |
168 164-174 |
3/4 |
3.13 |
42:47 |
1:34 |
12:35 |
159 155-165 |
2000 |
155 82-170 |
3/4 |
3.25 |
44:19 |
1:33 |
12:22 |
164 158-169 |
2029 |
158 82-166 |
4/3 |
3.38 |
46:24 |
2:05 +38
|
16:38 |
164 144-174 |
2728 |
146 80-176 |
1/12 |
3.50 |
47:45 |
1:21 |
10:44 |
167 162-171 |
1793 |
174 170-176 |
2/4 |
3.63 |
49:07 |
1:22 |
10:54 |
172 167-177 |
1876 |
168 86-178 |
5/8 |
3.75 |
50:59 |
1:52 +29
|
14:56 |
162 152-169 |
2420 |
160 84-174 |
5/3 |
3.88 |
52:30 |
1:31 |
12:11 |
162 158-167 |
1973 |
159 86-168 |
4/3 |
3.95 |
53:23 |
53 |
12:24 |
164 159-170 |
2034 |
163 150-168 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
86.8 |
167 |
3.8 |
45:37 |
13:24 |
Walk |
3.9 |
84 |
0.1 |
2:18 |
16:17 |
Still |
0.2 |
- |
- |
7 |
- |
Pause |
9.1 |
- |
- |
5:21 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:34 |
10:19 |
44.54% |
More |
800m |
5:46 |
11:35 |
45.54% |
More |
1km |
7:20 |
11:48 |
46.65% |
More |
Mile |
12:02 |
12:02 |
48.30% |
More |
5k |
42:31 |
13:41 |
46.67% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:39 |
9:39 |
60.21 |
5km |
36:16 |
11:40 |
54.70 |
5M |
1:03:14 |
12:39 |
50.93 |
10km |
1:21:31 |
13:07 |
49.28 |
10M |
2:22:07 |
14:13 |
47.06 |
Half |
3:14:49 |
14:52 |
45.24 |
20M |
5:19:23 |
15:58 |
43.77 |
Mara |
7:17:50 |
16:43 |
42.54 |
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great pacing and speedy last mile.
Thanks GG, I ran at a relaxed pace in the rain, which was getting in my eyes.