Mon 30th Jan 2017 at 10:00am by Flatlander

Run > Recovery Run

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Time
38:40
Miles
4.01
Min/mi
9:39
Pacing
0%
WAVA
54.40
Cals
197
BPM
144
%MHR
80.1
B/mi
1390
Asc(m)
42
Surface
Road

hand

Notes & Comments

First run since hand surgery a week ago, so ran slowly so I didn't sweat and get the wound damp.
1) 1m - 10:04(10:04/m) 129/148bpm 79cal 5.96/6.89mph
2) 1m - 9:37(9:37/m) 148/154bpm 15cal 6.24/6.99mph
3) 1m - 9:35(9:35/m) 147/172bpm 22cal 6.26/6.96mph
4) 1m - 9:24(9:24/m) 160/172bpm 81cal 6.38/6.99mph

10:04 9:37 9:35 9:24

Pace

70%

30%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	1:32	1:32	12:17	99 76-116	1216	1/1
0.25	2:53	1:21	10:46	120 117-121	1292	1/0
0.38	4:14	1:21	10:46	128 122-135	1377	0/1
0.50	5:45	1:31	12:08	132 124-142	1602	0/1
0.63	6:59	1:15	9:59	133 130-134	1328	0/1
0.75	8:11	1:11	9:31	137 134-138	1305	0/1
0.88	9:22	1:11	9:29	141 136-144	1337	0/0
1.00	10:29	1:07	8:53	146 144-148	1296	1/2
1.13	11:38	1:10	9:18	146 146-148	1357	1/1
1.25	12:51	1:12	9:38	147 144-149	1415	1/0
1.38	14:04	1:13	9:47	148 147-149	1447	1/2
1.50	15:17	1:13	9:47	149 146-150	1459	2/0
1.63	16:30	1:13	9:41	146 145-146	1414	0/2
1.75	17:42	1:12	9:37	145 143-147	1394	2/0
1.88	18:55	1:13	9:44	151 146-154	1470	0/1
2.00	20:06	1:11	9:27	149 145-154	1409	1/0
2.13	21:19	1:13	9:44	146 144-150	1421	1/2
2.25	22:31	1:13	9:40	145 143-146	1402	1/1
2.38	35:36	13:04	1:44:34	127 88-146	13280	1/0
2.50	37:52	2:16	18:09	114 86-137	2068	1/3
2.63	39:05	1:13	9:44	149 137-156	1449	2/1
2.75	40:17	1:12	9:34	153 148-161	1464	2/1
2.88	41:28	1:11	9:30	167 161-172	1586	0/2
3.00	42:39	1:11	9:28	170 169-171	1610	1/0
3.13	43:50	1:12	9:32	169 168-170	1612	1/2
3.25	45:02	1:12	9:33	168 167-170	1603	1/0
3.38	46:13	1:11	9:28	169 167-172	1600	1/0
3.50	47:21	1:08	9:02	167 165-169	1509	1/0
3.63	48:31	1:10	9:21	164 163-166	1532	1/1
3.75	49:41	1:10	9:20	150 144-162	1399	1/0
3.88	50:51	1:11	9:24	148 145-151	1392	0/0
4.00	52:03	1:11	9:31	147 145-148	1399	0/1
4.01	52:07	4	9:11	145 145-145	1330	0/0

Heart

144/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 5m, Flat prediction 38:40

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:05	39.53%	More
800m	4:34	9:12	46.73%	More
1km	5:45	9:15	48.45%	More
Mile	9:22	9:22	50.58%	More
5k	42:27	13:40	38.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:52	8:52	53.44
5km	29:30	9:30	54.75
5M	48:51	9:46	54.08
10km	1:01:31	9:54	53.74
10M	1:41:52	10:11	53.77
Half	2:15:37	10:21	53.10
20M	3:32:22	10:37	53.73
Mara	4:42:45	10:48	53.81

Bespoke Fields

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Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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