Mon 25th Jun 2018 at 3:00pm by MrMo

Run > Recovery Run

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Time
46:09
Miles
5.00
Min/mi
9:14
Pacing
94%
WAVA
49.13
Stride(cm)
101
Cals
522
Cadence
172
BPM
152
%MHR
78.7
B/mi
1402
Asc(m)
42
Surface
Road

Notes & Comments

An unexpected recovery run. I suspected that I'd be out for a few days to recover from Dartford, to let the abdomen ease up, but I felt pretty good yesterday and today.

This was a hot run with the temperature in the high 20's.

Felt stiff but pretty good.

Split Summary
===
1) 1m - 9:21(9:21/m) 138/149bpm 93cal 6.42/7.16mph
2) 1m - 9:25(9:25/m) 151/157bpm 106cal 6.37/6.85mph
3) 1m - 9:19(9:19/m) 155/160bpm 108cal 6.44/6.91mph
4) 1m - 9:10(9:10/m) 158/165bpm 108cal 6.55/7.43mph
5) 1m - 8:53(8:53/m) 162/168bpm 107cal 6.76/7.91mph
6) 0m - 1(5:17/m) 163/163bpm 11.36/7.14mph

9:21 9:25 9:19 9:10 8:53 1

Pace

16%

72%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:19	2:19	9:16	126 99-137	1167	170 164-184	3/6
0.50	4:41	2:22	9:30	139 135-142	1320	172 168-190	5/3
0.75	7:01	2:20	9:19	140 136-143	1305	172 170-176	4/6
1.00	9:21	2:20	9:19	145 142-149	1350	173 168-180	2/3
1.25	11:39	2:18	9:12	151 144-156	1390	171 166-178	5/10
1.50	13:56	2:17	9:09	148 145-152	1355	171 160-174	11/5
1.75	16:18	2:22	9:29	149 147-153	1413	173 166-176	3/3
2.00	18:46	2:28	9:51	154 152-157	1518	173 168-178	2/3
2.25	21:09	2:23	9:31	152 150-156	1446	173 168-178	5/4
2.50	23:29	2:20	9:20	155 153-157	1445	172 168-174	5/2
2.75	25:43	2:14	8:55	155 151-159	1382	173 170-176	4/3
3.00	28:05	2:23	9:31	156 152-160	1485	174 168-176	5/6
3.25	30:16	2:10	8:42	159 155-165	1383	173 166-176	9/14
3.50	32:36	2:20	9:19	157 156-160	1462	170 164-174	9/7
3.75	34:54	2:18	9:13	156 153-158	1439	173 168-174	6/16
4.00	37:15	2:21	9:25	159 156-162	1497	173 168-176	5/0
4.25	39:30	2:15	8:58	159 156-161	1427	173 168-176	4/3
4.50	41:44	2:14	8:58	161 159-163	1443	172 160-176	3/4
4.75	43:58	2:14	8:55	165 162-168	1470	173 166-176	5/5
5.00	46:08	2:10	8:40	163 162-164	1412	173 170-176	4/5

Heart

152/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 13m, Flat prediction 46:09

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

172 (190 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	172	5	46:08	9:14
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:24	37.94%	More
800m	4:21	8:44	42.31%	More
1km	5:26	8:44	44.21%	More
Mile	8:53	8:53	46.19%	More
5k	28:28	9:10	48.97%	More
5 miles	46:08	9:14	49.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:07	8:07	50.52
5km	27:36	8:53	50.52
5M	46:09	9:14	49.11
10km	58:22	9:24	48.45
10M	1:37:34	9:45	47.86
Half	2:10:36	9:58	46.92
20M	3:26:15	10:19	47.08
Mara	4:36:05	10:32	46.89

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