Tue 18th Sep 2018 at 6:00pm by NordRunner

Run > Recovery Run

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Time
31:03
Miles
3.11
Min/mi
9:59
Pacing
88%
WAVA
51.67
Stride(cm)
86
Cals
269
Cadence
187
BPM
134
%MHR
71.9
B/mi
1336
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 6:49(6:49/km) 132/144bpm 60cal 8.8/12.5kmph
2) 1km - 6:21(6:21/km) 138/146bpm 60cal 9.46/11.05kmph
3) 1km - 6:05(6:05/km) 134/140bpm 52cal 9.87/11.72kmph
4) 1km - 5:45(5:45/km) 135/142bpm 49cal 10.44/11.42kmph
5) 1km - 5:59(5:59/km) 133/145bpm 48cal 10.04/11.76kmph
6) 0.01km - 5(9:02/km) 132/132bpm 6.64/9.98kmph

6:49 6:21 6:05 5:45 5:59 5

Pace

32%

64%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:23	1:23	11:04	116 95-133	1283	179 116-190
0.25	2:56	1:33	12:24	136 134-138	1687	184 180-188
0.38	4:21	1:25	11:16	133 129-139	1499	183 168-188
0.50	5:46	1:25	11:21	138 135-142	1567	187 180-190
0.63	6:51	1:05	8:41	134 131-138	1163	189 188-190
0.75	8:01	1:11	9:25	136 134-138	1281	189 188-190
0.88	9:20	1:18	10:25	136 134-138	1416	189 188-190
1.00	10:38	1:18	10:24	139 137-143	1446	188 186-190
1.13	11:52	1:14	9:55	138 137-139	1368	189 186-190
1.25	13:13	1:21	10:52	141 136-146	1532	186 184-188
1.38	14:25	1:12	9:32	135 132-139	1288	189 186-192
1.50	15:37	1:12	9:37	133 132-135	1279	189 182-192
1.63	16:51	1:14	9:48	134 131-136	1313	189 188-190
1.75	18:03	1:13	9:42	134 133-136	1299	189 186-190
1.88	19:37	1:34 +17	12:28	133 122-139	1659	186 110-194
2.00	20:47	1:10	9:22	130 122-137	1219	189 188-190
2.13	21:56	1:09	9:12	136 132-139	1251	189 188-190
2.25	23:04	1:08	9:04	135 132-137	1224	190 188-192
2.38	24:15	1:11	9:24	138 134-141	1298	189 186-190
2.50	25:24	1:09	9:15	136 134-142	1257	193 190-200
2.63	26:33	1:09	9:12	138 131-143	1270	190 188-192
2.75	27:51	1:18	10:27	141 138-143	1474	186 118-192
2.88	29:08	1:16	10:12	127 124-135	1295	183 108-196
3.00	30:14	1:06	8:47	129 127-130	1134	190 186-194
3.11	31:19	1:05	9:47	131 126-133	1281	189 186-190

Heart

134/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

187 (200 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.8	188	3.1	30:38	9:55
Walk	2.2	113	0	41	30:58

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	9:00	39.63%	More
800m	4:33	9:08	46.69%	More
1km	5:41	9:09	48.60%	More
Mile	9:24	9:24	49.94%	More
5k	31:14	10:03	51.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:24	9:24	49.97
5km	31:01	9:59	51.62
5M	51:13	10:15	51.11
10km	1:04:23	10:22	50.87
10M	1:46:19	10:38	51.03
Half	2:21:18	10:47	50.47
20M	3:40:42	11:02	51.20
Mara	4:53:20	11:12	51.37

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