Mon 24th Sep 2018 at 10:00am by K5 Gus

Run > Recovery Run

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Time
45:05
Miles
5.03
Min/mi
8:58
Pacing
91%
WAVA
54.95
Stride(cm)
101
Cals
483
Cadence
179
BPM
132
%MHR
70.2
B/mi
1182
Asc(m)
140
Hillscore
8
Surface
Road

Notes & Comments

Recovery run 2 days after MdBN. Legs felt a bit sore in first mile, but then eased off and felt fine :-)

Split Summary
===
1) 1m - 8:47(8:47/m) 118/127bpm 79cal 6.83/7.58mph
2) 1m - 9:15(9:15/m) 126/133bpm 94cal 6.48/6.99mph
3) 1m - 8:59(8:59/m) 135/144bpm 103cal 6.68/8.39mph
4) 1m - 9:00(9:00/m) 141/155bpm 107cal 6.66/8.08mph
5) 1m - 8:47(8:47/m) 139/149bpm 98cal 6.83/8.83mph
6) 0.03m - 16(7:59/m) 128/130bpm 2cal 7.52/7.64mph

8:47 9:15 8:59 9:00 8:47 16

Pin Map

0mi in 0

Pace

16%

27%

46%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:11	2:11	8:43	105 81-119	916	177 104-192	0/22
0.50	4:20	2:09	8:35	118 115-125	1013	179 176-184	0/7
0.75	6:34	2:14	8:56	123 114-126	1099	178 176-184	5/0
1.00	8:47	2:13	8:52	124 120-127	1099	177 174-178	6/10
1.25	11:08	2:22	9:26	124 116-129	1171	176 174-178	9/2
1.50	13:21	2:13	8:51	125 122-129	1107	178 176-182	17/1
1.75	15:41	2:20	9:21	125 121-128	1168	177 166-180	6/14
2.00	18:02	2:20	9:21	131 128-133	1226	177 170-180	5/13
2.25	20:14	2:13	8:50	132 119-135	1166	178 176-182	1/10
2.50	22:23	2:09	8:34	132 130-134	1131	179 178-184	1/3
2.75	24:37	2:15	8:58	137 133-141	1229	179 178-186	6/1
3.00	27:01	2:23	9:33	141 137-144	1347	179 178-184	9/1
3.25	29:11	2:10	8:41	136 126-140	1181	181 178-184	3/7
3.50	31:30	2:19	9:18	139 133-149	1292	179 172-182	13/3
3.75	34:00	2:30	9:59	150 147-155	1499	177 170-180	21/5
4.00	36:01	2:00	8:01	137 133-148	1099	181 178-188	2/16
4.25	37:54	1:54	7:34	134 131-135	1014	183 178-186	2/10
4.50	40:18	2:23	9:34	143 135-147	1367	179 174-184	17/0
4.75	42:38	2:21	9:23	140 131-148	1313	179 174-184	11/3
5.00	44:47	2:09	8:36	139 131-149	1195	179 176-182	0/6
5.03	45:04	17	8:19	128 125-130	1065	180 178-182	0/3

Heart

132/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 140m, Range 42m, Flat prediction 44:17

Elevation Graph

Biggest Climbs (m)	Min/mi
35 7.5%	10:13
19 3.8%	9:37
13 4.1%	9:36
12 5.0%	8:38
See your biggest climbs

Cadence

179 (192 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	178	5	45:04	8:57
Walk	0.0	104	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:33	45.13%	More
800m	3:52	7:47	51.79%	More
1km	5:00	8:03	52.23%	More
Mile	8:32	8:32	51.94%	More
5k	27:39	8:54	54.59%	More
5 miles	44:44	8:57	55.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:25	7:25	59.75
5km	26:19	8:28	57.34
5M	44:47	8:57	54.94
10km	57:06	9:11	53.85
10M	1:37:10	9:43	52.34
Half	2:11:24	10:02	50.84
20M	3:30:51	10:33	50.21
Mara	4:45:07	10:53	49.51

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