Mon 25th Sep 2017 at 7:00pm by snogard

Run > Recovery Run

Good
warm

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Time
1:04:39
Miles
4.45
Min/mi
14:32
Pacing
8%
WAVA
40.47
Stride(cm)
74
Cals
412
Cadence
150
BPM
128
%MHR
67.7
B/mi
1858
Asc(m)
42
Hillscore
7
Surface
Mixed

Notes & Comments

1 comments

Split Summary
===
1) 1m - 12:08(12:08/m) 127/142bpm 98cal 4.95/6.2mph
2) 1m - 13:07(13:07/m) 133/145bpm 103cal 4.57/6.45mph
3) 1m - 11:07(11:07/m) 136/145bpm 86cal 5.4/6.57mph
4) 1m - 13:02(13:02/m) 136/149bpm 95cal 4.61/6.68mph
5) 0.06m - 38(11:12/m) 145/147bpm 5cal 5.36/6.12mph
6) 0.39m - 14:38(37:07/m) 100/144bpm 25cal 1.62/3.05mph

12:08 13:07 11:07 13:02 38 14:38

Autumnleaves
Proper recovery pace!

Pace

44%

11%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:21	1:21	10:47	112 88-129	1209	157 120-164	2/0
0.25	2:45	1:24	11:12	124 115-129	1390	164 162-166	1/2
0.38	4:02	1:17	10:19	117 112-127	1207	163 156-166	0/22
0.50	5:34	1:31	12:10	134 130-136	1631	163 162-166	10/1
0.63	7:01	1:28	11:41	130 121-136	1518	149 82-170	1/4
0.75	8:57	1:56	15:30	126 116-134	1953	158 130-182	4/10
0.88	10:46	1:48	14:27	128 121-139	1849	159 122-238	8/4
1.00	12:07	1:22	10:53	140 138-141	1525	162 160-164	8/5
1.13	13:28	1:20	10:43	136 134-139	1458	155 122-164	1/4
1.25	15:36	2:08	17:04	127 109-143	2168	130 114-164	5/3
1.38	17:29	1:53	15:01	133 111-145	1997	152 116-174	2/5
1.50	20:06	2:38	21:03	121 101-136	2548	146 106-168	6/1
1.63	21:29	1:22	10:59	140 136-142	1538	163 160-164	0/2
1.75	22:43	1:14	9:54	140 139-142	1386	163 162-164	0/5
1.88	23:54	1:11	9:27	141 139-143	1333	163 160-164	0/4
2.00	25:15	1:21	10:50	142 140-144	1539	161 154-162	2/3
2.13	26:43	1:28	11:44	135 131-142	1585	156 122-164	6/0
2.25	28:08	1:24	11:15	140 134-145	1574	156 122-166	3/1
2.38	29:43	1:35	12:42	131 118-139	1663	153 122-168	2/0
2.50	30:59	1:16	10:06	134 124-142	1352	165 164-168	0/3
2.63	32:09	1:11	9:26	143 142-145	1349	164 164-166	0/3
2.75	33:44	1:35	12:37	138 122-145	1740	149 104-166	0/2
2.88	35:06	1:23	11:00	125 116-133	1375	150 108-166	0/4
3.00	36:21	1:14	9:54	139 134-144	1377	164 164-164	0/4
3.13	37:35	1:15	9:56	147 145-147	1461	165 164-168	2/1
3.25	39:26	1:50	14:42	137 125-148	2015	147 122-164	6/0
3.38	41:21	1:56	15:25	135 126-146	2082	138 118-166	11/0
3.50	43:48	2:27	19:34	132 111-140	2584	122 122-124	15/0
3.63	45:36	1:48	14:22	120 109-136	1723	154 112-242	7/0
3.75	46:53	1:17	10:18	140 136-143	1441	164 164-166	2/0
3.88	48:09	1:16	10:08	144 141-146	1459	164 162-166	0/3
4.00	49:22	1:13	9:48	145 144-146	1420	165 162-168	1/2
4.13	57:19	7:57	1:03:36	110 90-147	6996	128 96-166	1/1
4.25	1:00:17	2:58	23:43	98 96-101	2324	114 110-122	2/0
4.38	1:02:55	2:38	21:04	96 94-99	2022	114 106-122	0/1
4.45	1:04:38	1:43	22:53	94 91-97	2150	112 104-122	0/2

Heart

127/148max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 46m, Flat prediction 1:05:31

Elevation Graph

Biggest Climbs (m)	Min/mi
46 4.2%	13:53
16 9.6%	14:31
10 5.5%	12:21
See your biggest climbs

Cadence

150 (242 max) Stride Length: 74cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	65.5	163	3.6	42:19	11:41
Walk	29.4	117	0.8	18:59	22:52
Still	5.2	-	-	3:20	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:22	9:33	43.97%	More
800m	4:50	9:43	48.85%	More
1km	6:16	10:05	48.93%	More
Mile	10:39	10:39	48.53%	More
5k	37:20	12:01	48.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:31	12:31	41.28
5km	43:33	14:01	41.46
5M	1:13:30	14:42	40.19
10km	1:33:20	15:01	39.67
10M	2:37:32	15:45	38.83
Half	3:32:01	16:11	37.74
20M	5:37:41	16:53	37.42
Mara	7:34:28	17:21	36.91

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