Wed 29th Mar 2017 at 9:00am by Flatlander

Run > Recovery Run

windy

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Time
29:28
Miles
3.00
Min/mi
9:49
Pacing
87%
WAVA
52.86
Cals
273
BPM
123
%MHR
68.5
B/mi
1212
Asc(m)
42
Surface
Road

weary

Notes & Comments

Quite weary after cycling 90 miles in the last two days,
1) 1m - 10:24(10:24/m) 117/123bpm 92cal 5.77/6.9mph
2) 1m - 9:43(9:43/m) 124/131bpm 91cal 6.17/7.34mph
3) 1m - 9:21(9:21/m) 130/135bpm 90cal 6.41/7.48mph

10:24 9:43 9:21

Pace

66%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	1:18	1:18	10:24	115 95-123	1196	0/1
0.25	3:05	1:46	14:12	115 103-122	1633	0/1
0.38	4:20	1:16	10:07	113 107-117	1144	1/1
0.50	5:43	1:22	10:59	118 115-121	1296	1/0
0.63	6:55	1:13	9:42	115 113-118	1115	0/1
0.75	8:20	1:24	11:15	118 115-120	1327	0/1
0.88	9:39	1:19	10:32	120 119-122	1264	1/1
1.00	10:55	1:16	10:06	121 120-122	1223	1/1
1.13	12:12	1:17	10:17	124 122-127	1275	1/0
1.25	13:27	1:15	10:02	125 124-127	1254	4/0
1.38	14:41	1:14	9:51	121 118-124	1192	1/2
1.50	15:52	1:11	9:30	121 119-122	1150	0/2
1.63	17:07	1:15	9:58	124 123-125	1237	1/1
1.75	18:25	1:18	10:24	128 123-131	1332	2/0
1.88	19:32	1:07	8:56	128 127-129	1143	1/1
2.00	20:38	1:06	8:48	126 125-128	1108	0/1
2.13	21:50	1:12	9:39	131 126-132	1263	0/1
2.25	23:01	1:11	9:24	130 128-132	1222	1/1
2.38	24:15	1:14	9:55	128 128-130	1269	1/1
2.50	25:26	1:11	9:29	128 126-129	1214	1/0
2.63	26:34	1:08	9:05	129 128-130	1171	1/1
2.75	27:41	1:06	8:50	130 129-131	1148	1/1
2.88	28:50	1:10	9:16	133 132-134	1233	0/1
3.00	29:59	1:09	9:12	133 132-135	1223	1/0
3.01	30:04	5	10:28	131 131-131	1372	0/0

Heart

123/135max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 7m, Flat prediction 29:28

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:50	40.67%	More
800m	4:29	9:02	47.60%	More
1km	5:42	9:10	48.90%	More
Mile	9:14	9:14	51.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:12	9:12	51.50
5km	30:35	9:51	52.81
5M	50:38	10:08	52.18
10km	1:03:45	10:16	51.86
10M	1:45:35	10:34	51.88
Half	2:20:34	10:44	51.23
20M	3:40:08	11:00	51.84
Mara	4:53:05	11:11	51.92

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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