Sat 13th Jan 2018 at 8:00am by Flatlander

Run > Recovery Run

breezy

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Time
47:36
Miles
5.00
Min/mi
9:31
Pacing
93.8%
WAVA
56.04
Cals
450
BPM
128
%MHR
71
B/mi
1216
Asc(m)
42
Surface
Mixed

Notes & Comments

Recovery run, to IVC, 5 laps then home
1) 1m - 9:46(9:46/m) 121/128bpm 88cal 6.15/7.13mph
2) 1m - 9:26(9:26/m) 125/130bpm 88cal 6.36/9.28mph
3) 1m - 9:46(9:46/m) 131/139bpm 95cal 6.14/8.49mph
4) 1m - 9:11(9:11/m) 134/138bpm 90cal 6.53/8.16mph
5) 1m - 9:28(9:28/m) 130/136bpm 89cal 6.34/7.2mph

9:46 9:26 9:46 9:11 9:28

Pace

55%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	2:23	2:23	9:31	113 91-120	1076	1/1
0.50	4:47	2:24	9:37	119 116-124	1145	2/1
0.75	7:21	2:33	10:14	123 120-126	1259	3/0
1.00	9:46	2:25	9:40	125 123-128	1209	5/1
1.25	12:04	2:18	9:12	125 121-128	1151	1/3
1.50	14:31	2:27	9:49	126 123-130	1237	3/4
1.75	16:54	2:23	9:32	126 121-129	1201	5/1
2.00	19:12	2:18	9:13	124 122-128	1143	1/3
2.25	21:41	2:29	9:57	125 123-130	1243	3/3
2.50	24:12	2:31	10:03	134 129-139	1348	5/1
2.75	26:29	2:16	9:05	130 127-133	1182	0/5
3.00	28:58	2:30	9:59	133 129-137	1327	3/3
3.25	31:19	2:21	9:23	133 130-135	1248	5/1
3.50	33:27	2:08	8:31	132 130-135	1124	1/4
3.75	35:47	2:21	9:23	134 131-138	1257	3/3
4.00	38:10	2:23	9:30	135 133-137	1283	5/1
4.25	40:31	2:21	9:26	132 131-136	1245	1/4
4.50	42:57	2:25	9:41	128 125-131	1238	0/3
4.75	45:20	2:23	9:34	130 128-131	1243	1/2
5.00	47:38	2:18	9:11	131 128-133	1202	1/1

Heart

128/139max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 7m, Flat prediction 47:36

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:28	42.70%	More
800m	4:21	8:45	49.50%	More
1km	5:32	8:54	50.81%	More
Mile	9:09	9:09	52.24%	More
5k	29:18	9:26	55.60%	More
5 miles	47:37	9:31	56.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:39	8:39	55.25
5km	28:45	9:15	56.68
5M	47:36	9:31	56.02
10km	59:56	9:39	55.68
10M	1:39:15	9:56	55.73
Half	2:12:08	10:05	55.03
20M	3:26:55	10:21	55.69
Mara	4:35:29	10:31	55.78

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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