Thu 1st Feb 2018 at 12:00pm by FergusG

Run > Recovery Run

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Time
40:46
Miles
5.06
Min/mi
8:03
Pacing
94%
WAVA
57.15
Stride(cm)
115
Cals
454
Cadence
174
BPM
148
%MHR
73.8
B/mi
1189
Asc(m)
42
Surface
Road

Notes & Comments

PD55-70/18: W07D4 Recovery

Split Summary
===
1) 0.01km - 6(8:46/km) 101/106bpm 6.84/6.72kmph
2) 8.05km - 40:16(5:00/km) 148/170bpm 450cal 11.99/13.5kmph
3) 0.08km - 25(4:59/km) 149/151bpm 4cal 12.05/12.16kmph

6 40:16 25

Pace

75%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:02	2:02	8:07	135 99-146	1095	176 172-180	1/9
0.50	4:05	2:03	8:11	141 133-145	1155	175 170-178	2/3
0.75	6:11	2:06	8:25	142 140-146	1195	175 172-178	0/1
1.00	8:05	1:54	7:36	146 144-150	1109	176 174-178	2/0
1.25	10:01	1:56	7:44	148 145-151	1144	177 174-178	0/0
1.50	11:59	1:59	7:55	149 146-153	1180	176 174-178	3/1
1.75	13:59	2:00	7:58	149 147-153	1187	176 174-176	1/2
2.00	15:55	1:56	7:45	151 149-154	1170	175 174-178	0/1
2.25	17:54	1:59	7:54	154 150-157	1218	174 172-176	1/1
2.50	19:56	2:03	8:10	153 150-154	1251	173 170-174	2/2
2.75	21:57	2:01	8:03	151 146-154	1215	173 164-174	1/2
3.00	23:55	1:58	7:51	148 138-153	1161	174 174-178	2/2
3.25	25:55	2:00	7:59	148 145-154	1182	174 172-176	0/0
3.50	27:58	2:03	8:14	148 144-151	1217	174 172-176	2/0
3.75	29:57	1:59	7:58	146 142-150	1162	174 172-176	1/3
4.00	31:59	2:02	8:08	147 146-149	1195	174 172-176	0/0
4.25	34:01	2:02	8:08	148 144-150	1204	173 172-176	0/2
4.50	36:02	2:01	8:02	148 144-152	1190	173 170-176	1/0
4.75	38:15	2:13	8:53	151 146-155	1341	172 120-180	3/0
5.00	40:17	2:02	8:09	148 136-170	1207	173 172-176	3/2
5.06	40:46	29	8:09	150 148-151	1223	173 172-174	5/0

Heart

148/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 10m, Flat prediction 40:46

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

174 (180 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	174	5.1	40:40	8:02
Walk	0.1	136	0	3	1:04:28
Still	0.1	-	-	3	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:34	42.67%	More
800m	3:47	7:38	49.37%	More
1km	4:46	7:41	51.19%	More
Mile	7:46	7:46	53.55%	More
5k	24:36	7:55	57.54%	More
5 miles	40:14	8:03	57.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:19	7:19	56.89
5km	24:19	7:50	58.22
5M	40:15	8:03	57.21
10km	50:41	8:09	56.70
10M	1:23:56	8:24	56.56
Half	1:51:44	8:32	55.76
20M	2:54:59	8:45	56.42
Mara	3:52:58	8:54	56.51

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