Thu 28th Jun 2018 at 6:00pm by Generation X

Run > Recovery Run

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Time
55:53
Miles
5.68
Min/mi
9:50
Pacing
93%
WAVA
49.33
Stride(cm)
105
Cals
640
Cadence
156
BPM
126
%MHR
66.2
B/mi
1237
Asc(m)
42
Surface
Road

Notes & Comments

Gentle little Ellesmere College loop, with a detour to the main road on Lee hill crest. Calling this a recovery run, on the pretence that it is deliberately slow.

Split Summary
===
1) 1m - 10:08(10:08/m) 116/127bpm 111cal 5.93/6.35mph
2) 1m - 9:49(9:49/m) 125/140bpm 117cal 6.11/6.62mph
3) 1m - 10:01(10:01/m) 127/140bpm 115cal 5.99/6.55mph
4) 1m - 9:55(9:55/m) 127/143bpm 107cal 6.05/6.45mph
5) 1m - 9:36(9:36/m) 135/141bpm 117cal 6.25/6.74mph
6) 0.68m - 6:24(9:25/m) 133/141bpm 73cal 6.37/6.64mph

10:08 9:49 10:01 9:55 9:36 6:24

Pin Map

0mi in 0

Pace

15%

61%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:44	2:44	10:58	101 59-120	1107	157 118-164
0.50	5:15	2:31	10:03	118 110-125	1187	161 156-164
0.75	7:46	2:30	10:01	119 111-126	1192	162 158-164
1.00	10:07	2:22	9:26	121 117-125	1142	163 160-168
1.25	12:29	2:22	9:29	119 113-124	1129	163 158-164
1.50	14:58	2:29	9:56	123 120-127	1222	163 162-166
1.75	17:27	2:29	9:55	125 118-134	1239	163 158-168
2.00	19:56	2:29	9:57	133 127-139	1323	143 82-168
2.25	22:27	2:30	10:01	126 122-129	1262	156 82-168
2.50	24:58	2:31	10:04	122 116-129	1228	158 82-166
2.75	27:31	2:33	10:12	137 130-139	1397	148 82-168
3.00	30:02	2:31 +5	10:06	123 115-139	1242	160 84-168
3.25	32:31	2:29	9:55	127 122-129	1259	146 82-170
3.50	34:59	2:29	9:55	128 124-136	1270	136 82-168
3.75	37:28	2:28	9:54	131 120-143	1296	156 82-166
4.00	39:57	2:29	9:56	121 116-129	1203	157 82-168
4.25	42:21	2:24	9:38	137 132-141	1320	154 82-172
4.50	44:47	2:25	9:42	133 131-134	1289	149 82-168
4.75	47:09	2:22	9:29	134 131-137	1271	159 84-170
5.00	49:33	2:23	9:34	135 131-140	1291	136 82-170
5.25	51:53	2:20	9:22	132 123-137	1235	157 84-170
5.50	54:16	2:23	9:32	132 123-139	1259	164 84-170
5.68	55:57	1:41	9:21	137 131-141	1280	167 164-172

Heart

126/143max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

156 (172 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.8	164	5.1	49:40	9:50
Walk	11.2	84	0.6	6:17	10:03

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:06	37.00%	More
800m	4:35	9:14	42.96%	More
1km	5:46	9:18	44.48%	More
Mile	9:26	9:26	46.27%	More
5k	30:13	9:43	49.14%	More
5 miles	48:55	9:47	49.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:04	9:04	48.10
5km	29:43	9:34	49.96
5M	48:54	9:47	49.47
10km	1:01:24	9:53	49.22
10M	1:41:03	10:06	49.45
Half	2:14:04	10:14	48.95
20M	3:28:49	10:26	49.80
Mara	4:37:03	10:34	50.05

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