Thu 25th Oct 2018 at 12:00pm by McGettingThere

Run > Recovery Run

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Time
36:04
Miles
4.01
Min/mi
9:00
Pacing
92%
WAVA
51.36
Cals
293
BPM
145
%MHR
81.2
B/mi
1301
Asc(m)
79
Surface
Road

Notes & Comments

This is the pace / effort my recovery runs need to be. Break the verging to one pace training efforts.

Split Summary
===
1) 1m - 9:05(9:05/m) 134/159bpm 28cal 6.6/7.78mph
2) 1m - 9:00(9:00/m) 154/184bpm 106cal 6.67/8.53mph
3) 1m - 9:03(9:03/m) 148/163bpm 85cal 6.63/8.4mph
4) 1m - 8:50(8:50/m) 141/163bpm 74cal 6.79/8.05mph
5) 0.01m - 5(9:41/m) 162/162bpm 6.19/6.98mph

9:05 9:00 9:03 8:50 5

Pace

69%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	1:10	1:10	9:18	141 121-148	1311	1/3
0.25	2:14	1:05	8:38	134 130-140	1157	5/4
0.38	3:18	1:04	8:31	123 120-127	1048	0/1
0.50	4:28	1:10	9:18	120 118-121	1116	1/1
0.63	5:37	1:09	9:15	125 119-133	1156	2/1
0.75	6:47	1:09	9:13	134 132-137	1235	2/0
0.88	7:56	1:09	9:15	139 132-145	1287	3/1
1.00	9:06	1:10	9:20	155 145-159	1445	3/0
1.13	10:11	1:05	8:42	159 155-165	1384	3/1
1.25	11:18	1:07	8:57	176 166-181	1574	1/4
1.38	12:24	1:05	8:42	177 163-184	1539	1/1
1.50	13:28	1:04	8:35	147 138-161	1262	3/6
1.63	14:35	1:07	8:57	135 132-137	1209	1/2
1.75	15:44	1:09	9:09	143 137-147	1309	1/1
1.88	16:56	1:13	9:41	149 146-151	1442	7/5
2.00	18:06	1:10	9:20	146 144-148	1362	3/2
2.13	19:09	1:03	8:25	148 146-150	1245	6/4
2.25	20:16	1:06	8:52	154 151-157	1364	1/2
2.38	21:24	1:08	9:03	154 153-156	1393	1/2
2.50	22:30	1:07	8:54	146 142-153	1300	2/2
2.63	23:41	1:11	9:25	144 142-146	1357	0/4
2.75	24:49	1:08	9:07	153 143-160	1394	2/1
2.88	25:56	1:07	8:55	148 132-163	1319	1/1
3.00	27:09	1:13	9:41	137 131-142	1327	7/3
3.13	28:35	1:26 +16	11:28	136 117-150	1559	1/1
3.25	29:43	1:09	9:10	137 126-148	1255	3/1
3.38	30:49	1:06	8:46	150 139-158	1315	1/4
3.50	31:55	1:06	8:44	136 134-140	1189	0/5
3.63	32:58	1:03	8:23	139 137-141	1165	2/4
3.75	34:04	1:06	8:51	136 135-138	1204	2/2
3.88	35:13	1:09	9:16	141 139-147	1306	4/3
4.00	36:16	1:02	8:17	158 147-163	1309	2/2
4.01	36:21	5	9:44	162 162-162	1576	0/0

Heart

145/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 79m, Range 12m, Flat prediction 36:04

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:31	38.17%	More
800m	4:18	8:39	43.91%	More
1km	5:24	8:41	45.60%	More
Mile	8:50	8:50	47.47%	More
5k	28:10	9:04	50.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:18	7:18	57.46
5km	26:54	8:39	53.04
5M	46:29	9:18	49.93
10km	59:41	9:36	48.55
10M	1:43:11	10:19	46.39
Half	2:20:46	10:45	44.64
20M	3:49:01	11:27	43.48
Mara	5:12:26	11:55	42.49

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