Mon 13th Aug 2018 at 6:00pm by Abi G

Run > Recovery Run

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Time
35:00
Miles
4.21
Min/mi
8:19
Pacing
67%
WAVA
59.43
Stride(cm)
107
Cals
361
Cadence
181
BPM
131
%MHR
70.9
B/mi
1090
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

Easy run to loosen the legs.
Went to meet Rob and Alexa at The Bowl but they finished early ish so I ran home again.

Split Summary
===
1) 1m - 8:36(8:36/m) 131/142bpm 93cal 6.98/7.66mph
2) 1m - 8:08(8:08/m) 134/147bpm 89cal 7.38/8.6mph
3) 1m - 8:22(8:22/m) 132/144bpm 84cal 7.16/8.01mph
4) 1m - 8:14(8:14/m) 131/149bpm 75cal 7.28/8.14mph
5) 0.21m - 1:40(8:00/m) 144/147bpm 20cal 7.5/7.58mph

8:36 8:08 8:22 8:14 1:40

Pin Map

0mi in 0

Pace

68%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:06	1:06	8:45	116 93-127	1015	175 164-178	5/1
0.25	2:16	1:10	9:23	131 123-135	1230	176 176-178	4/5
0.38	3:18	1:02	8:15	131 128-133	1081	176 174-178	6/6
0.50	4:22	1:04	8:35	127 122-131	1090	179 176-184	3/2
0.63	5:29	1:07	8:58	139 134-142	1246	181 176-186	6/1
0.75	6:32	1:03	8:22	138 133-141	1155	178 172-184	5/9
0.88	7:33	1:01	8:10	129 126-134	1053	180 176-184	1/3
1.00	8:35	1:01	8:12	131 129-133	1074	177 174-184	1/3
1.13	9:35	1:00	7:59	132 129-134	1054	175 170-182	1/5
1.25	10:33	58	7:47	130 128-134	1011	174 172-178	2/7
1.38	11:36	1:03	8:21	131 127-139	1093	178 168-184	4/6
1.50	12:38	1:03	8:22	143 139-146	1195	179 176-182	2/3
1.63	13:38	59	7:55	135 131-140	1070	180 176-184	2/6
1.75	14:35	57	7:36	132 128-135	1004	180 178-184	0/7
1.88	15:37	1:02	8:17	132 130-135	1092	180 174-184	2/5
2.00	16:43	1:06	8:48	133 131-137	1171	181 178-184	5/3
2.13	17:44	1:01	8:07	136 134-137	1104	181 178-184	3/2
2.25	18:48	1:04	8:32	134 133-136	1142	181 180-182	1/1
2.38	20:40	1:52 +49	14:54	134 118-138	1996	185 182-188	4/2
2.50	21:40	1:00	8:01	129 118-135	1034	184 182-188	5/3
2.63	22:43	1:03	8:27	133 127-139	1124	181 178-184	1/3
2.75	23:49	1:06	8:45	138 135-141	1208	182 180-184	6/1
2.88	24:53	1:04	8:35	141 139-144	1210	183 180-186	6/3
3.00	26:58	2:05 +1:05	16:38	108 81-142	1796	184 180-188	8/4
3.13	28:02	1:04	8:33	134 127-140	1146	183 180-186	5/3
3.25	29:30	1:29 +30	11:48	126 120-133	1487	184 180-188	3/2
3.38	30:34	1:03	8:26	132 129-135	1114	183 180-186	3/5
3.50	31:30	56	7:28	141 138-144	1052	184 180-186	5/1
3.63	33:15	1:45 +46	14:01	123 108-147	1724	184 182-186	1/7
3.75	34:27	1:12 +11	9:37	123 117-133	1183	183 180-186	3/3
3.88	35:30	1:03	8:25	128 123-133	1076	180 176-186	2/8
4.00	36:39	1:09	9:14	142 129-148	1310	183 180-186	7/1
4.13	37:39	1:00	7:59	144 141-147	1150	184 178-188	4/1
4.21	38:20	41	8:13	142 139-146	1167	181 178-182	1/2

Heart

131/148max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

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

Elevation Graph

Biggest Climbs (m)	Min/mi
13 3.4%	8:40
11 3.0%	13:08
See your biggest climbs

Cadence

181 (188 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.0	180	4.2	34:59	9:07
Walk	0.0	0	0	0	NAN:00:00
Pause	8.0	-	-	3:21	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:42	46.16%	More
800m	3:58	7:59	49.38%	More
1km	4:57	7:58	51.54%	More
Mile	8:02	8:02	54.28%	More
5k	27:50	8:57	54.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:38	7:38	57.08
5km	25:22	8:10	60.01
5M	42:00	8:24	59.11
10km	52:53	8:31	58.76
10M	1:27:34	8:45	58.31
Half	1:56:35	8:54	57.11
20M	3:02:34	9:08	57.22
Mara	4:03:04	9:17	56.81

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