Tue 6th Feb 2018 at 4:00pm by FergusG

Run > Recovery Run

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Time
33:35
Miles
4.03
Min/mi
8:20
Pacing
86%
WAVA
54.99
Stride(cm)
114
Cals
360
Cadence
169
BPM
145
%MHR
72.7
B/mi
1211
Asc(m)
42
Surface
Road

Notes & Comments

PD55-70/18: W08D2B Recovery

Split Summary
===
1) 0.01km - 4(6:32/km) 103/104bpm 9.17/4.17kmph
2) 6.44km - 33:19(5:11/km) 145/154bpm 359cal 11.59/14.95kmph
3) 0.03km - 12(5:45/km) 154/155bpm 1cal 10.43/12.36kmph

4 33:19 12

Pace

74%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	58	58	7:41	126 102-140	969	165 120-176	0/13
0.25	1:56	59	7:48	142 136-145	1108	170 168-176	1/3
0.38	3:08	1:12	9:36	141 135-144	1353	170 162-174	2/0
0.50	4:28	1:20	10:36	140 131-149	1485	159 120-174	2/0
0.63	5:25	57	7:37	148 146-151	1126	171 168-174	0/1
0.75	6:23	58	7:46	143 138-149	1110	172 170-174	1/1
0.88	7:22	59	7:50	143 141-145	1120	173 170-176	0/3
1.00	8:21	59	7:53	144 138-149	1135	171 170-174	1/0
1.13	9:22	1:01	8:06	146 144-148	1181	171 168-172	1/0
1.25	10:21	59	7:53	147 145-150	1160	170 168-172	1/0
1.38	11:22	1:01	8:10	147 146-150	1199	170 168-172	0/1
1.50	12:22	1:00	7:57	146 144-148	1162	171 170-172	2/0
1.63	13:23	1:01	8:08	144 142-145	1170	170 168-174	0/1
1.75	14:22	1:00	7:59	145 140-148	1159	171 168-176	2/0
1.88	15:22	59	7:54	146 144-147	1153	171 168-174	0/1
2.00	16:25	1:03	8:28	147 144-152	1245	169 166-174	0/5
2.13	17:27	1:02	8:16	144 139-151	1190	170 164-172	3/0
2.25	18:29	1:02	8:13	143 140-148	1175	169 166-172	1/1
2.38	19:31	1:02	8:19	147 144-149	1222	168 166-170	0/1
2.50	20:32	1:01	8:06	148 146-150	1200	169 166-172	0/1
2.63	21:34	1:03	8:20	149 147-151	1242	169 166-172	3/0
2.75	22:36	1:02	8:12	149 147-150	1222	167 166-172	0/0
2.88	23:39	1:03	8:24	148 146-150	1243	169 166-172	1/1
3.00	24:52	1:13	9:48	143 137-149	1400	169 166-172	0/1
3.13	25:52	1:00	7:57	151 146-153	1201	169 168-172	1/1
3.25	26:52	1:00	7:56	152 150-154	1207	170 166-174	1/1
3.38	27:55	1:04	8:31	150 147-153	1278	169 160-174	1/0
3.50	28:58	1:02	8:19	149 144-153	1239	168 164-172	0/1
3.63	30:00	1:02	8:15	151 149-153	1245	168 166-170	1/0
3.75	31:03	1:03	8:25	147 145-150	1237	167 166-170	0/1
3.88	32:23	1:20	10:43	138 123-147	1479	165 118-172	1/0
4.00	33:19	56	7:30	149 137-154	1119	170 166-172	1/1
4.03	33:35	16	9:17	153 149-155	1420	170 168-172	0/0

Heart

145/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 19m, Flat prediction 33:35

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

169 (176 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.6	169	4	32:47	8:11
Walk	1.3	119	0	26	17:09
Still	1.1	-	-	22	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:36	42.50%	More
800m	3:50	7:43	48.77%	More
1km	4:48	7:44	50.83%	More
Mile	7:52	7:52	52.92%	More
5k	25:19	8:09	55.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:40	7:40	54.29
5km	25:29	8:12	55.56
5M	42:13	8:27	54.54
10km	53:09	8:33	54.07
10M	1:28:00	8:48	53.95
Half	1:57:10	8:57	53.18
20M	3:03:29	9:10	53.81
Mara	4:04:17	9:19	53.89

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