Mon 5th Nov 2018 at 3:00pm by K5 Gus

Run > Recovery Run

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Time
32:40
Miles
3.54
Min/mi
9:14
Pacing
92%
WAVA
52.92
Stride(cm)
100
Cals
374
Cadence
174
BPM
143
%MHR
76.3
B/mi
1323
Asc(m)
91
Hillscore
5
Surface
Road

Notes & Comments

Recovery run after GO33, legs still a bit sore, and HR high for that pace !

Split Summary
===
1) 1m - 9:24(9:24/m) 150/176bpm 118cal 6.38/7.91mph
2) 1m - 9:11(9:11/m) 139/150bpm 102cal 6.54/7.68mph
3) 1m - 8:59(8:59/m) 146/155bpm 110cal 6.68/7.49mph
4) 0.54m - 5:06(9:24/m) 135/143bpm 44cal 6.38/7.01mph

9:24 9:11 8:59 5:06

Pin Map

0mi in 0

Pace

14%

42%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:01	1:01	8:11	132 69-175	1081	171 118-180	0/14
0.25	2:09	1:07	8:57	174 170-176	1557	175 172-180	1/1
0.38	3:19	1:10	9:23	166 164-170	1558	175 174-178	5/1
0.50	4:36	1:17	10:19	158 153-164	1630	173 170-176	4/0
0.63	5:49	1:13	9:43	153 151-154	1487	172 170-176	7/0
0.75	7:04	1:14	9:55	145 137-154	1439	172 170-174	6/0
0.88	8:15	1:12	9:35	135 132-137	1294	173 170-178	2/5
1.00	9:24	1:08	9:06	133 130-136	1210	173 172-178	2/4
1.13	10:33	1:09	9:12	145 134-150	1334	176 172-182	0/26
1.25	11:40	1:07	8:59	147 137-150	1321	174 172-178	1/2
1.38	12:53	1:13	9:41	136 134-137	1316	174 172-178	3/3
1.50	14:02	1:09	9:16	136 131-137	1260	176 172-182	5/0
1.63	15:17	1:15	9:59	130 127-133	1298	174 172-178	2/4
1.75	16:20	1:03	8:27	132 131-138	1114	174 172-176	1/4
1.88	17:30	1:09	9:14	141 138-142	1301	175 172-178	0/3
2.00	18:34	1:05	8:37	144 142-145	1241	175 172-178	1/2
2.13	19:37	1:03	8:25	149 145-153	1255	175 172-176	0/1
2.25	20:47	1:09	9:14	150 148-155	1384	174 172-176	2/0
2.38	21:58	1:11	9:30	146 142-150	1386	175 172-178	5/0
2.50	23:10	1:12	9:37	143 140-146	1376	174 172-176	2/3
2.63	24:15	1:05	8:38	143 141-146	1235	174 172-176	4/2
2.75	25:19	1:05	8:36	143 142-145	1230	175 172-178	1/5
2.88	26:26	1:07	8:53	148 141-150	1315	175 172-178	5/2
3.00	27:33	1:08	9:00	147 141-153	1324	175 172-182	0/2
3.13	28:39	1:06	8:47	135 125-142	1185	176 174-178	1/1
3.25	29:46	1:07	8:55	127 125-130	1132	175 172-178	4/0
3.38	30:54	1:08	9:02	136 130-138	1228	176 174-180	5/0
3.50	32:10	1:16	10:12	141 136-143	1437	173 168-182	12/0
3.54	32:40	30	11:37	140 138-142	1626	171 170-174	6/0

Heart

143/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 91m, Range 41m, Flat prediction 32:08

Elevation Graph

Biggest Climbs (m)	Min/mi
29 3.5%	9:24
25 3.5%	9:54
See your biggest climbs

Cadence

174 (182 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	174	3.5	32:36	9:13
Walk	0.2	118	0	4	13:47

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:26	40.45%	More
800m	4:17	8:38	46.72%	More
1km	5:26	8:45	48.04%	More
Mile	8:53	8:53	49.89%	More
5k	28:28	9:10	53.02%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:57	7:57	55.74
5km	28:14	9:05	53.44
5M	48:03	9:37	51.21
10km	1:01:16	9:52	50.19
10M	1:44:16	10:26	48.78
Half	2:20:59	10:46	47.39
20M	3:46:14	11:19	46.80
Mara	5:05:56	11:41	46.14

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