Sun 18th Nov 2018 at 8:00am by Abi G

Run > Recovery Run

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Time
30:05
Miles
3.65
Min/mi
8:15
Pacing
78%
WAVA
59.63
Stride(cm)
106
Cals
347
Cadence
183
BPM
135
%MHR
73.1
B/mi
1115
Asc(m)
126
Hillscore
5
Surface
Road

Notes & Comments

From Heythrop Park hotel after night away with stable gang.
Feeling a bit groggy but out and back along the drive on a lovely crisp sunny morning cleared the head a bit.

Split Summary
===
1) 1m - 8:19(8:19/m) 125/137bpm 87cal 7.22/8.33mph
2) 1m - 8:11(8:11/m) 135/144bpm 95cal 7.33/8.58mph
3) 1m - 8:26(8:26/m) 143/157bpm 106cal 7.11/7.47mph
4) 0.65m - 5:10(8:00/m) 142/160bpm 59cal 7.5/8.58mph

8:19 8:11 8:26 5:10

Pin Map

0mi in 0

Pace

12%

60%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:06	1:06	8:51	107 80-125	947	176 174-176	1/6
0.25	2:14	1:08	9:01	126 124-128	1135	177 176-182	0/5
0.38	3:14	1:00	8:02	119 113-124	955	176 176-178	1/14
0.50	4:10	56	7:30	121 113-127	907	180 176-184	1/5
0.63	5:12	1:02	8:12	133 127-137	1091	183 182-184	0/3
0.75	6:13	1:01	8:10	130 124-135	1062	182 180-184	0/7
0.88	7:18	1:05	8:37	128 124-131	1104	183 180-188	7/6
1.00	8:19	1:01	8:07	132 128-134	1072	184 180-188	5/8
1.13	9:25	1:06	8:52	134 133-136	1187	184 180-188	8/7
1.25	10:24	59	7:50	140 135-144	1098	184 182-188	5/5
1.38	11:22	58	7:42	142 136-144	1093	185 182-188	2/2
1.50	12:24	1:03	8:22	138 135-141	1154	185 184-186	3/1
1.63	14:07	1:42 +37	13:39	124 115-141	1693	186 182-188	1/3
1.75	15:03	57	7:33	138 133-143	1041	186 182-194	2/2
1.88	16:04	1:01	8:08	136 132-142	1106	186 184-188	6/4
2.00	17:06	1:02	8:12	133 130-136	1091	186 184-188	3/5
2.13	18:10	1:04	8:29	136 135-138	1153	185 184-188	8/5
2.25	19:11	1:01	8:09	137 135-141	1117	185 184-188	5/6
2.38	20:12	1:02	8:13	144 140-149	1184	186 184-188	7/0
2.50	21:15	1:02	8:19	143 139-147	1189	185 184-188	2/0
2.63	22:18	1:04	8:30	140 137-146	1189	185 182-188	5/1
2.75	23:27	1:09	9:12	150 146-154	1379	185 180-188	16/1
2.88	24:29	1:01	8:10	155 151-157	1265	186 182-188	2/0
3.00	25:33	1:04	8:32	145 140-150	1236	187 182-190	6/0
3.13	26:33	1:00	8:03	153 146-159	1232	188 186-192	9/1
3.25	27:35	1:02	8:19	157 154-160	1305	188 186-192	4/0
3.38	29:27	1:52 +59	14:54	132 107-153	1966	185 182-186	0/4
3.50	30:38	1:11 +8	9:31	124 113-131	1179	181 176-186	1/9
3.63	31:39	1:01	8:07	139 129-146	1129	187 182-190	9/5
3.64	32:31	52 +42	44:40	140 136-146	6254	155 114-190	0/1

Heart

135/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 126m, Range 54m, Flat prediction 28:33

Elevation Graph

Biggest Climbs (m)	Min/mi
50 3.4%	9:31
See your biggest climbs

Cadence

183 (194 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.8	183	3.6	30:02	8:44
Walk	2.2	114	0	45	1:56:46
Pause	5.1	-	-	1:44	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:40	46.43%	More
800m	3:58	7:58	49.47%	More
1km	4:58	8:00	51.35%	More
Mile	8:07	8:07	53.70%	More
5k	26:19	8:28	57.86%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:38	7:38	57.08
5km	25:22	8:10	60.01
5M	42:00	8:24	59.11
10km	52:52	8:30	58.78
10M	1:27:33	8:45	58.32
Half	1:56:34	8:54	57.12
20M	3:02:33	9:08	57.22
Mara	4:03:03	9:17	56.81

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