Fri 28th Apr 2017 at 11:00am by Flatlander

Run > Recovery Run

breezy

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Time
43:53
Miles
5.00
Min/mi
8:47
Pacing
0%
WAVA
60.79
Cals
398
BPM
130
%MHR
72.5
B/mi
1145
Asc(m)
42
Surface
Road

Notes & Comments

Gentle recovery run after yesterday evening's 5k race. Surprisingly quick for not a lot of effort.
1) 1m - 8:56(8:56/m) 123/138bpm 62cal 6.72/8.02mph
2) 1m - 8:45(8:45/m) 129/142bpm 74cal 6.86/8.1mph
3) 1m - 8:48(8:48/m) 134/138bpm 88cal 6.82/8.26mph
4) 1m - 8:48(8:48/m) 134/138bpm 88cal 6.82/7.8mph
Last mile with breeze behind me.
5) 1m - 8:37(8:37/m) 137/140bpm 86cal 6.97/7.81mph

8:56 8:45 8:48 8:48 8:37

Pace

50%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	7:43	7:43	30:53	102 69-124	3151	1/2
0.50	10:07	2:23	9:33	124 122-128	1184	1/2
0.75	12:17	2:10	8:41	132 127-135	1147	1/1
1.00	14:33	2:16	9:02	133 128-138	1202	0/2
1.25	16:44	2:12	8:48	135 125-142	1187	2/2
1.50	20:12	3:27	13:49	122 101-131	1685	1/2
1.75	22:26	2:14	8:58	128 126-131	1147	2/1
2.00	24:34	2:08	8:32	130 127-133	1109	0/1
2.25	26:47	2:13	8:52	132 130-138	1171	1/1
2.50	28:58	2:11	8:43	135 134-136	1177	1/3
2.75	31:09	2:11	8:45	135 133-138	1181	3/0
3.00	33:22	2:13	8:52	134 133-136	1188	3/3
3.25	35:32	2:10	8:41	134 132-137	1164	1/1
3.50	37:43	2:11	8:43	136 134-138	1186	2/4
3.75	39:54	2:11	8:42	134 131-136	1167	1/2
4.00	42:10	2:17	9:07	133 131-135	1211	2/1
4.25	44:22	2:11	8:45	137 135-138	1200	3/2
4.50	46:28	2:06	8:24	137 135-140	1150	1/1
4.75	48:40	2:12	8:48	137 135-139	1207	2/2
5.00	50:47	2:07	8:27	138 137-139	1167	2/1

Heart

130/142max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 6m, Flat prediction 43:53

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:12	44.06%	More
800m	4:15	8:33	50.70%	More
1km	5:19	8:33	52.83%	More
Mile	8:36	8:36	55.55%	More
5k	27:07	8:44	60.11%	More
5 miles	50:46	10:09	52.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:58	7:58	59.99
5km	26:30	8:32	61.49
5M	43:53	8:47	60.76
10km	55:15	8:53	60.40
10M	1:31:30	9:09	60.45
Half	2:01:49	9:18	59.69
20M	3:10:45	9:32	60.41
Mara	4:13:58	9:42	60.50

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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