Mon 3rd Dec 2018 at 5:00am by Abi G

Run > Recovery Run

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Time
35:01
Miles
4.04
Min/mi
8:40
Pacing
93%
WAVA
56.87
Stride(cm)
103
Cals
398
Cadence
179
BPM
138
%MHR
74.8
B/mi
1199
Asc(m)
116
Hillscore
3
Surface
Road

Notes & Comments

Early recovery run to loosen the legs. They were tight.

Split Summary
===
1) 1m - 9:14(9:14/m) 132/145bpm 102cal 6.5/7.56mph
2) 1m - 8:51(8:51/m) 136/151bpm 98cal 6.78/7.18mph
3) 1m - 8:16(8:16/m) 143/150bpm 97cal 7.26/9.73mph
4) 1m - 8:21(8:21/m) 145/154bpm 98cal 7.19/7.97mph
5) 0.04m - 21(7:44/m) 141/142bpm 3cal 7.76/7.51mph

9:14 8:51 8:16 8:21 21

Pin Map

Imported from file - 2013-07-27

0mi in 0

Pace

34%

55%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:09	1:09	9:14	107 63-128	988	173 164-176	4/1
0.25	2:22	1:13	9:41	131 129-132	1269	174 172-176	5/5
0.38	3:32	1:11	9:24	131 128-133	1232	176 170-186	8/3
0.50	4:36	1:04	8:29	128 125-133	1086	176 172-178	4/4
0.63	5:47	1:11	9:29	137 128-142	1299	177 176-178	9/2
0.75	6:57	1:10	9:19	143 141-145	1333	176 176-178	5/2
0.88	8:05	1:07	8:59	137 135-140	1231	178 176-182	3/1
1.00	9:13	1:08	9:05	139 136-143	1263	177 176-178	4/5
1.13	10:19	1:06	8:52	134 125-143	1187	177 174-178	4/6
1.25	11:22	1:03	8:25	127 125-129	1069	178 176-182	0/5
1.38	12:28	1:06	8:50	133 130-138	1175	179 176-182	2/0
1.50	13:34	1:06	8:47	138 135-141	1212	178 174-182	0/4
1.63	14:39	1:05	8:38	135 127-141	1166	179 178-182	3/5
1.75	15:47	1:08	9:04	134 127-137	1215	180 178-184	4/1
1.88	16:55	1:08	9:03	138 134-144	1249	180 178-184	6/0
2.00	18:03	1:08	9:06	146 144-151	1328	180 178-184	3/1
2.13	19:07	1:04	8:32	143 139-149	1221	179 176-186	1/3
2.25	20:10	1:02	8:20	146 143-149	1217	180 178-190	0/6
2.38	21:14	1:04	8:32	145 142-150	1238	182 178-190	2/4
2.50	22:17	1:03	8:22	139 137-146	1162	180 176-184	0/4
2.63	23:21	1:05	8:39	142 137-146	1227	178 176-182	3/6
2.75	24:27	1:05	8:42	144 141-148	1253	182 178-188	1/2
2.88	25:19	53	7:01	145 139-149	1017	193 182-200	7/2
3.00	26:19	1:00	7:58	140 136-144	1115	186 180-196	4/0
3.13	27:24	1:05 +5	8:37	138 132-145	1189	182 178-188	4/3
3.25	28:26	1:03	8:23	144 140-147	1207	182 178-186	4/1
3.38	29:30	1:04	8:29	148 144-150	1257	179 176-184	2/6
3.50	30:32	1:02	8:16	150 147-152	1241	181 178-184	1/7
3.63	31:34	1:02	8:18	147 145-150	1220	183 178-184	6/2
3.75	32:40	1:05	8:42	143 139-147	1244	179 174-186	5/9
3.88	33:44	1:04	8:33	151 147-153	1291	181 176-186	3/4
4.00	34:45	1:01	8:09	141 138-148	1148	184 180-186	1/3
4.04	35:06	21	7:50	141 138-142	1104	179 176-182	1/1

Heart

138/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 116m, Range 22m, Flat prediction 34:46

Elevation Graph

Biggest Climbs (m)	Min/mi
15 2.1%	9:01
14 3.9%	8:54
See your biggest climbs

Cadence

179 (200 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	179	4	35:06	8:41
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:28	47.64%	More
800m	3:58	7:59	49.34%	More
1km	5:02	8:05	50.79%	More
Mile	8:11	8:11	53.22%	More
5k	26:28	8:31	57.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:58	7:58	54.69
5km	26:30	8:32	57.45
5M	43:54	8:47	56.55
10km	55:16	8:54	56.23
10M	1:31:31	9:09	55.79
Half	2:01:51	9:18	54.64
20M	3:10:49	9:32	54.74
Mara	4:14:03	9:42	54.35

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