Wed 22nd Feb 2017 at 12:00pm by FergusG

Run > Recovery Run

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Time
31:18
Miles
3.77
Min/mi
8:18
Pacing
94%
WAVA
54.79
Stride(cm)
116
Cals
353
Cadence
167
BPM
145
%MHR
72.5
B/mi
1205
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 5.82km - 30:00(5:09/km) 147/160bpm 340cal 11.64/14.18kmph
2) 0.25km - 1:18(5:10/km) 147/151bpm 13cal 11.62/12.77kmph

30:00 1:18

Pace

10%

82%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:05	1:05	8:43	112 75-136	977	168 122-182	0/7
0.25	2:06	1:00	8:03	141 137-143	1136	168 166-170	1/1
0.38	3:12	1:06	8:46	140 137-143	1228	168 166-170	2/1
0.50	4:12	1:00	7:59	139 135-144	1110	170 168-176	1/2
0.63	5:12	1:00	8:03	139 137-141	1119	172 168-176	2/1
0.75	6:17	1:05	8:40	143 138-146	1239	167 162-174	2/1
0.88	7:23	1:06	8:51	141 131-147	1247	168 164-174	0/3
1.00	8:24	1:01	8:04	144 142-146	1162	169 166-170	1/2
1.13	9:22	59	7:49	148 147-150	1156	168 164-172	2/2
1.25	10:22	1:00	7:58	149 146-150	1187	170 168-172	1/2
1.38	11:19	57	7:33	148 147-149	1117	168 166-170	0/1
1.50	12:18	1:00	7:58	148 147-149	1178	169 166-176	0/1
1.63	13:18	59	7:56	146 145-148	1158	169 166-174	0/0
1.75	14:18	1:00	8:00	147 145-149	1176	170 166-174	1/2
1.88	15:16	58	7:42	145 145-146	1118	167 164-170	1/1
2.00	16:15	59	7:52	147 145-148	1156	168 164-170	1/2
2.13	17:15	1:00	8:03	149 148-150	1198	167 164-176	1/0
2.25	18:17	1:02	8:15	151 149-152	1245	167 164-174	1/1
2.38	19:21	1:04	8:33	155 153-157	1326	166 160-170	4/0
2.50	20:22	1:01	8:11	154 149-158	1260	167 164-170	0/1
2.63	21:27	1:05	8:40	146 142-151	1266	168 164-174	1/1
2.75	22:32	1:04	8:36	149 142-153	1281	164 160-168	3/0
2.88	23:35	1:03	8:26	151 150-153	1274	164 162-166	0/1
3.00	24:41	1:06	8:45	153 151-156	1338	164 156-170	0/1
3.13	25:44	1:04	8:30	155 153-157	1318	164 160-172	2/0
3.25	26:49	1:05	8:36	158 156-160	1359	164 162-166	1/1
3.38	27:53	1:04	8:29	157 155-159	1333	165 160-172	2/0
3.50	29:05	1:12	9:39	151 140-157	1456	163 122-170	0/2
3.63	30:03	58	7:47	144 140-146	1120	169 166-172	1/2
3.75	31:06	1:03	8:20	147 144-151	1226	168 158-174	2/0
3.77	31:16	10	7:40	145 144-145	1112	168 164-174	4/0

Heart

146/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 15m, Flat prediction 31:18

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

167 (182 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	167	3.8	31:08	8:16
Walk	0.4	122	0	8	19:08

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:44	41.52%	More
800m	3:52	7:46	48.03%	More
1km	4:51	7:49	49.86%	More
Mile	7:50	7:50	52.71%	More
5k	25:33	8:13	55.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:40	7:40	53.88
5km	25:30	8:12	55.10
5M	42:13	8:27	54.11
10km	53:10	8:33	53.62
10M	1:28:02	8:48	53.48
Half	1:57:12	8:57	52.72
20M	3:03:32	9:11	53.35
Mara	4:04:21	9:20	53.43

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