Tue 9th Oct 2018 at 8:00am by GAZGIB

Run > Recovery Run

Not good
v warm

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Time
54:21
Miles
5.02
Min/mi
10:50
Pacing
86%
WAVA
42.89
Stride(cm)
90
Cals
626
Cadence
165
BPM
130
%MHR
72
B/mi
1410
Surface
Road

Notes & Comments

North Avenue Beach Run
===
1) 1m - 10:28(10:28/m) 121/130bpm 112cal 5.74/6.68mph
2) 1m - 10:45(10:45/m) 130/135bpm 126cal 5.58/6.03mph
3) 1m - 11:05(11:05/m) 131/138bpm 125cal 5.41/6.07mph
4) 1m - 10:56(10:56/m) 135/140bpm 129cal 5.49/5.95mph
5) 1m - 11:00(11:00/m) 138/143bpm 133cal 5.45/6.05mph
6) 0.02m - 7(7:31/m) 140/140bpm 1cal 7.98/5.3mph

10:28 10:45 11:05 10:56 11:00 7

Pin Map

0mi in 0

Pace

38%

55%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:29	2:29	9:55	108 83-120	1071	168 164-172
0.50	5:39	3:10 +20	12:41	121 116-123	1535	166 162-172
0.75	8:15	2:36	10:26	123 118-127	1283	169 166-170
1.00	10:47	2:31	10:06	128 126-130	1292	169 168-170
1.25	13:20	2:33	10:12	132 130-133	1347	167 164-170
1.50	16:36	3:16 +34	13:04	122 106-131	1594	166 164-168
1.75	19:19	2:43	10:53	131 129-134	1425	167 166-168
2.00	22:06	2:47	11:07	133 129-134	1479	162 122-168
2.25	24:49	2:43	10:54	129 120-137	1406	163 122-170
2.50	27:54	3:05 +18	12:20	131 126-135	1615	166 164-168
2.75	30:45	2:51	11:23	136 131-138	1549	166 164-168
3.00	33:51	3:06 +23	12:24	130 124-138	1613	164 122-170
3.25	36:39	2:48	11:11	136 133-140	1522	165 162-166
3.50	39:18	2:40	10:38	135 133-138	1436	165 164-166
3.75	42:21	3:02 +19	12:09	134 127-137	1628	162 122-168
4.00	45:06	2:45	11:01	136 135-138	1499	164 162-166
4.25	47:45	2:39	10:37	138 135-142	1465	162 158-166
4.50	50:28	2:43	10:51	138 135-139	1497	162 160-166
4.75	53:13	2:45	10:58	138 135-139	1515	162 156-164
5.00	56:06	2:53	11:33	138 136-140	1595	161 158-164
5.01	56:13	7	8:17	140 140-140	1159	162 162-162

Heart

130/142max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

165 (172 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.8	165	5	53:49	11:02
Walk	2.1	122	0	1:12	42:22
Pause	2.1	-	-	1:12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:27	9:51	33.02%	More
800m	5:02	10:08	37.49%	More
1km	6:20	10:12	38.86%	More
Mile	10:45	10:45	39.00%	More
5k	34:56	11:14	40.85%	More
5 miles	56:02	11:12	41.42%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:44	8:44	48.03
5km	31:33	10:09	45.22
5M	54:06	10:49	42.90
10km	1:09:13	11:08	41.86
10M	1:58:40	11:52	40.34
Half	2:41:09	12:18	38.99
20M	4:20:16	13:01	38.26
Mara	5:53:26	13:29	37.56

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