Mon 16th Jan 2017 at 12:00pm by FergusG

Run > Recovery Run

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Time
41:13
Miles
4.83
Min/mi
8:32
Pacing
95%
WAVA
53.58
Stride(cm)
113
Cals
460
Cadence
167
BPM
150
%MHR
75.1
B/mi
1282
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

Split Summary
===
1) 7.56km - 40:00(5:17/km) 151/165bpm 448cal 11.34/14.14kmph
2) 0.22km - 1:13(5:36/km) 153/156bpm 12cal 10.71/11.42kmph

40:00 1:13

Pace

85%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:19	2:19	9:16	128 74-159	1186	160 120-182	2/3
0.50	4:32	2:13	8:51	148 143-159	1311	168 162-174	3/1
0.75	6:36	2:04	8:18	145 139-151	1203	172 168-182	1/3
1.00	8:42	2:06	8:25	145 140-149	1220	170 166-174	1/1
1.25	10:47	2:04	8:17	150 146-157	1243	170 166-176	1/1
1.50	12:52	2:05	8:20	149 146-151	1241	170 164-178	2/1
1.75	14:58	2:07	8:27	150 145-156	1267	167 162-176	3/1
2.00	17:03	2:05	8:19	156 152-161	1297	168 164-174	18/0
2.25	19:12	2:09	8:37	149 143-152	1285	168 164-180	6/20
2.50	21:17	2:05	8:20	154 146-161	1283	168 158-174	3/6
2.75	23:25	2:08	8:30	158 154-164	1344	167 162-172	2/2
3.00	25:28	2:03	8:11	154 148-160	1259	168 164-172	1/5
3.25	27:36	2:08	8:33	154 151-158	1315	165 162-168	3/2
3.50	29:46	2:10	8:41	155 151-159	1347	167 162-174	0/2
3.75	31:53	2:07	8:26	155 150-157	1308	168 166-176	1/1
4.00	34:03	2:11	8:43	150 146-154	1306	166 162-170	0/1
4.25	36:12	2:08	8:33	157 151-165	1342	166 162-172	13/2
4.50	38:19	2:08	8:30	156 151-163	1327	167 162-174	8/6
4.75	40:27	2:08	8:30	155 151-159	1319	166 162-170	0/10
4.83	41:13	46	9:16	152 151-153	1409	168 164-174	5/0

Heart

151/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 24m, Flat prediction 41:14

Elevation Graph

Biggest Climbs (m)	Min/mi
21 3.1%	8:25
12 4.2%	8:41
See your biggest climbs

Cadence

167 (182 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	167	4.8	41:07	8:31
Walk	0.2	120	0	6	10:49

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:02	39.92%	More
800m	4:04	8:11	45.64%	More
1km	5:07	8:13	47.39%	More
Mile	8:18	8:18	49.80%	More
5k	26:05	8:24	53.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:46	7:46	53.19
5km	25:49	8:19	54.42
5M	42:45	8:33	53.43
10km	53:50	8:40	52.95
10M	1:29:09	8:55	52.81
Half	1:58:41	9:04	52.06
20M	3:05:51	9:18	52.68
Mara	4:07:27	9:27	52.76

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