Sat 4th Aug 2018 at 12:00pm by Flatlander

Run > Recovery Run

breezy
warm

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Time
25:11
Miles
2.50
Min/mi
10:04
Pacing
91%
WAVA
51.91
Cals
190
BPM
126
%MHR
69.8
B/mi
1266
Asc(m)
42
Surface
Road

Notes & Comments

Stiff quads, stiff calves, stiff shins so I decided I needed a gentle recovery jog :-).

1) 1m - 10:23(10:23/m) 121/129bpm 77cal 5.78/7.1mph
2) 1m - 9:50(9:50/m) 128/134bpm 76cal 6.1/7.42mph
3) 0.5m - 4:58(9:53/m) 131/135bpm 37cal 6.07/7.11mph

10:23 9:50 4:58

Pace

82%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	1:27	1:27	11:34	110 94-118	1272	0/1
0.25	2:51	1:24	11:16	117 115-120	1317	0/1
0.38	4:17	1:25	11:24	119 116-123	1356	2/0
0.50	5:33	1:17	10:13	122 120-123	1246	1/0
0.63	6:49	1:16	10:08	123 119-124	1246	0/2
0.75	8:02	1:12	9:40	126 124-128	1218	0/1
0.88	9:13	1:11	9:32	128 126-129	1220	0/1
1.00	10:23	1:10	9:22	126 124-128	1180	0/1
1.13	11:41	1:18	10:22	127 125-129	1316	2/0
1.25	12:53	1:12	9:38	127 123-130	1223	3/0
1.38	14:04	1:11	9:26	130 129-132	1227	3/2
1.50	15:19	1:15	9:56	128 127-129	1272	0/2
1.63	16:33	1:14	9:56	127 126-130	1261	1/1
1.75	17:55	1:22 +11	10:57	127 117-131	1390	0/2
1.88	19:11	1:16	10:09	131 130-133	1330	1/1
2.00	20:25	1:13	9:46	130 128-131	1269	1/1
2.13	21:43	1:18	10:28	129 128-131	1350	0/0
2.25	22:58	1:15	9:56	132 129-135	1312	1/1
2.38	24:11	1:13	9:45	132 131-134	1287	1/1
2.50	25:22	1:11	9:27	132 132-134	1248	1/0

Heart

126/135max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 8m, Flat prediction 25:11

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:20	9:22	38.79%	More
800m	4:47	9:38	45.32%	More
1km	6:00	9:39	47.21%	More
Mile	9:41	9:41	49.79%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:32	9:32	50.57
5km	31:42	10:12	51.86
5M	52:30	10:30	51.27
10km	1:06:06	10:38	50.97
10M	1:49:28	10:57	51.02
Half	2:25:45	11:08	50.39
20M	3:48:14	11:25	50.99
Mara	5:03:53	11:36	51.07

Bespoke Fields

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Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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