Wed 5th Sep 2018 at 4:00pm by K5 Gus

Run > Recovery Run

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Time
36:00
Miles
4.01
Min/mi
8:59
Pacing
93%
WAVA
54.49
Stride(cm)
101
Cals
343
Cadence
177
BPM
124
%MHR
66.2
B/mi
1118
Asc(m)
80
Hillscore
5
Surface
Road

Notes & Comments

Recovery run - legs tired and a bit sore after Grey Corries yesterday

Split Summary
===
1) 1m - 9:14(9:14/m) 116/129bpm 83cal 6.49/7.14mph
2) 1m - 9:21(9:21/m) 127/139bpm 96cal 6.42/7.01mph
3) 1m - 8:30(8:30/m) 125/135bpm 76cal 7.06/7.78mph
4) 1m - 8:52(8:52/m) 131/146bpm 88cal 6.76/8.01mph
5) 0.01m - 2(7:16/m) 121/122bpm 8.26/7.99mph

9:14 9:21 8:30 8:52 2

Pin Map

0mi in 0

Pace

42%

48%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:16	1:16	10:12	109 72-126	1111	175 166-180	6/0
0.25	2:29	1:13	9:42	116 109-125	1126	175 172-178	2/0
0.38	3:36	1:07	8:52	109 97-117	967	177 172-184	0/8
0.50	4:42	1:06	8:46	107 97-114	938	177 174-180	1/2
0.63	5:51	1:10	9:17	116 114-120	1077	174 172-178	0/4
0.75	6:57	1:06	8:50	121 117-125	1070	176 172-178	1/3
0.88	8:07	1:09	9:15	125 123-127	1156	176 174-178	1/1
1.00	9:14	1:07	8:57	122 114-129	1093	175 174-178	2/0
1.13	10:24	1:10	9:18	120 117-124	1116	176 172-178	1/2
1.25	11:32	1:09	9:09	124 123-126	1134	175 172-178	1/0
1.38	12:45	1:13	9:41	127 123-132	1231	176 174-178	3/1
1.50	13:53	1:08	9:02	126 125-128	1138	178 176-180	9/0
1.63	15:01	1:09	9:10	128 123-133	1173	177 174-180	3/2
1.75	16:12	1:10	9:21	128 124-131	1196	177 176-178	1/4
1.88	17:21	1:09	9:14	129 128-132	1191	178 174-178	7/0
2.00	18:36	1:15	10:00	135 129-139	1349	176 174-180	7/1
2.13	19:39	1:03	8:26	125 113-135	1053	178 174-182	1/7
2.25	20:39	1:00	8:03	123 116-127	990	179 176-184	0/6
2.38	21:45	1:06	8:46	124 123-127	1087	177 174-182	3/1
2.50	22:50	1:04	8:36	124 121-128	1066	179 176-180	2/3
2.63	23:54	1:04	8:35	127 122-132	1090	179 176-184	0/9
2.75	24:57	1:03	8:24	123 119-126	1033	177 174-180	1/3
2.88	26:02	1:05	8:40	127 120-130	1100	177 176-180	0/1
3.00	27:06	1:04	8:32	123 122-127	1049	177 176-180	2/1
3.13	28:14	1:08	9:04	131 125-136	1188	178 176-180	0/2
3.25	29:18	1:05	8:37	125 124-127	1076	178 176-180	0/1
3.38	30:23	1:04	8:34	124 123-128	1062	178 174-180	2/1
3.50	31:29	1:06	8:50	127 125-129	1123	178 176-180	4/0
3.63	32:34	1:05	8:40	136 129-138	1178	179 176-184	2/1
3.75	33:54	1:20	10:43	141 136-146	1511	174 170-180	10/0
3.88	34:59	1:04	8:35	132 125-140	1133	178 176-182	0/3
4.00	35:58	1:00	7:56	126 121-131	1001	179 178-184	0/6

Heart

124/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 80m, Range 27m, Flat prediction 35:30

Elevation Graph

Biggest Climbs (m)	Min/mi
17 2.3%	9:12
16 3.2%	9:19
15 3.2%	9:33
See your biggest climbs

Cadence

177 (184 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	176	4	35:59	9:00
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:05	42.17%	More
800m	4:11	8:24	47.97%	More
1km	5:14	8:26	49.86%	More
Mile	8:29	8:29	52.27%	More
5k	27:42	8:55	54.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:37	7:37	58.18
5km	27:04	8:43	55.75
5M	46:04	9:13	53.41
10km	58:44	9:27	52.35
10M	1:39:58	10:00	50.88
Half	2:15:10	10:19	49.43
20M	3:36:54	10:51	48.81
Mara	4:53:18	11:12	48.13

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