Tue 15th May 2018 at 5:00am by Rrunner

Run > Recovery Run

cold

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Time
42:48
Miles
5.10
Min/mi
8:24
Pacing
96%
WAVA
51.93
Stride(cm)
118
Cals
479
Cadence
163
BPM
133
%MHR
72.1
B/mi
1120
Asc(m)
50
Hillscore
3
Surface
Road

Notes & Comments

P&D18w W1S2 : Recovery

Cool but sunny morning great to be out. Relaxed run shaking yesterday's session out (which had left my legs heavy!)

Ready for tomorrow.

Split Summary
===
1) 1km - 5:27(5:27/km) 123/134bpm 57cal 11.02/12.36kmph
2) 1km - 5:14(5:14/km) 134/140bpm 62cal 11.47/11.66kmph
3) 1km - 5:12(5:12/km) 136/143bpm 62cal 11.56/11.96kmph
4) 1km - 5:14(5:14/km) 135/142bpm 59cal 11.46/12.33kmph
5) 1km - 5:10(5:10/km) 136/140bpm 59cal 11.6/12.02kmph
6) 1km - 5:17(5:17/km) 137/142bpm 60cal 11.37/11.79kmph
7) 1km - 5:17(5:17/km) 137/143bpm 59cal 11.37/11.49kmph
8) 1km - 5:15(5:15/km) 135/142bpm 54cal 11.43/12.02kmph
9) 0.12km - 43(5:46/km) 136/138bpm 7cal 10.41/11.35kmph

5:27 5:14 5:12 5:14 5:10 5:17 5:17 5:15 43

Pace

89%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:14	2:14	8:57	112 72-131	1003	171 166-176	3/2
0.50	4:25	2:11	8:43	126 123-133	1099	168 166-172	0/3
0.75	6:31	2:06	8:25	131 127-134	1102	167 166-170	2/2
1.00	8:37	2:06	8:23	133 131-136	1116	164 162-166	3/3
1.25	10:44	2:07	8:27	137 134-139	1158	163 160-166	3/0
1.50	12:53	2:09	8:35	138 133-142	1184	161 158-164	6/0
1.75	14:57	2:04	8:17	135 131-139	1119	162 160-162	2/3
2.00	17:00	2:03	8:13	135 133-137	1110	162 158-164	0/4
2.25	19:02	2:02	8:08	132 125-137	1073	161 158-164	1/7
2.50	21:13	2:11	8:43	137 132-141	1195	161 158-164	4/0
2.75	23:19	2:06	8:24	135 130-139	1134	162 160-164	1/4
3.00	25:21	2:02	8:10	136 134-139	1110	162 160-166	0/1
3.25	27:27	2:06	8:23	134 131-136	1123	162 160-166	2/3
3.50	29:35	2:07	8:30	138 136-141	1173	161 158-166	5/1
3.75	31:44	2:09	8:36	138 137-140	1187	161 160-162	3/0
4.00	33:52	2:09	8:35	139 137-143	1192	160 158-162	6/0
4.25	36:00	2:07	8:30	135 132-138	1146	161 160-164	0/3
4.50	38:04	2:04	8:17	135 129-139	1119	161 158-164	0/9
4.75	40:12	2:08	8:32	135 131-141	1151	160 158-164	2/2
5.00	42:21	2:09	8:35	137 133-142	1176	161 160-162	2/1
5.05	42:48	27	9:27	137 136-137	1294	161 160-162	1/0

Heart

133/143max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 50m, Range 15m, Flat prediction 42:30

Elevation Graph

Biggest Climbs (m)	Min/mi
15 1.3%	8:38
15 1.3%	8:28
See your biggest climbs

Cadence

163 (176 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	162	5	42:48	8:29
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:51	39.18%	More
800m	4:01	8:04	43.77%	More
1km	5:02	8:07	45.59%	More
Mile	8:16	8:16	47.79%	More
5k	26:03	8:23	51.58%	More
5 miles	42:19	8:28	51.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:27	7:27	53.05
5km	25:08	8:05	53.45
5M	41:54	8:23	52.03
10km	52:54	8:31	51.42
10M	1:28:11	8:49	50.93
Half	1:57:49	9:00	50.02
20M	3:05:33	9:17	50.33
Mara	4:07:57	9:28	50.22

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Volume (kg)
TE
RPE