Tue 21st Feb 2017 at 6:00am by FergusG

Run > Recovery Run

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Time
30:03
Miles
3.57
Min/mi
8:25
Pacing
95.3%
WAVA
54.00
Stride(cm)
114
Cals
334
Cadence
168
BPM
145
%MHR
72.4
B/mi
1218
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 5.75km - 30:00(5:13/km) 146/156bpm 334cal 11.49/12.16kmph
2) 0.01km - 3(7:06/km) 155/155bpm 8.45/11.56kmph

30:00 3

Pace

90%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:10	1:10	9:19	112 73-133	1044	166 120-172	1/0
0.25	2:16	1:06	8:50	133 130-137	1174	167 160-176	0/1
0.38	3:21	1:04	8:36	137 134-139	1177	167 162-174	1/0
0.50	4:27	1:06	8:49	139 137-141	1226	166 164-168	0/1
0.63	5:37	1:10	9:22	138 129-144	1293	166 122-176	1/1
0.75	6:41	1:04	8:31	139 137-141	1184	166 164-168	1/2
0.88	7:43	1:02	8:14	146 142-150	1202	170 166-172	0/2
1.00	8:45	1:02	8:17	145 144-149	1200	168 166-170	2/1
1.13	9:49	1:04	8:35	146 143-148	1252	168 162-176	1/1
1.25	10:50	1:02	8:12	147 146-149	1205	169 166-174	2/0
1.38	11:54	1:04	8:28	146 145-148	1237	168 164-174	0/0
1.50	12:57	1:03	8:21	148 146-149	1235	168 164-172	1/1
1.63	14:01	1:04	8:33	149 149-150	1275	166 164-170	0/1
1.75	15:01	1:00	8:03	151 149-152	1217	169 164-176	1/1
1.88	16:04	1:02	8:20	151 149-154	1257	166 164-168	3/0
2.00	17:05	1:01	8:11	150 150-152	1227	168 164-172	1/0
2.13	18:07	1:02	8:16	151 150-152	1247	167 164-170	3/0
2.25	19:08	1:01	8:10	150 149-151	1225	169 166-172	1/3
2.38	20:09	1:01	8:07	149 146-150	1210	167 162-170	0/2
2.50	21:10	1:01	8:05	149 147-150	1204	168 164-176	0/1
2.63	22:10	1:00	8:01	151 149-152	1211	169 166-174	1/1
2.75	23:10	1:01	8:05	151 149-152	1220	170 168-172	0/1
2.88	24:12	1:01	8:11	150 149-151	1227	169 166-174	1/0
3.00	25:12	1:00	8:03	152 149-155	1223	170 166-176	0/1
3.13	26:14	1:02	8:12	152 150-153	1246	169 164-176	1/0
3.25	27:17	1:03	8:24	149 148-151	1250	168 166-172	0/1
3.38	28:20	1:03	8:24	150 148-151	1260	170 164-178	1/0
3.50	29:20	1:01	8:07	154 151-156	1249	170 166-172	0/2
3.57	30:00	40	9:19	155 154-156	1445	169 162-172	1/0

Heart

145/156max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 10m, Flat prediction 30:03

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

168 (178 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	168	3.6	29:58	8:24
Walk	0.1	121	0	2	8:56

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:02	39.91%	More
800m	4:01	8:04	46.25%	More
1km	5:01	8:05	48.22%	More
Mile	8:07	8:07	50.94%	More
5k	25:48	8:18	54.45%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:48	7:48	52.96
5km	25:56	8:21	54.18
5M	42:57	8:35	53.18
10km	54:04	8:42	52.72
10M	1:29:32	8:57	52.58
Half	1:59:13	9:06	51.83
20M	3:06:41	9:20	52.45
Mara	4:08:33	9:29	52.53

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