Mon 10th Dec 2018 at 8:00am by mdsparky

Run > Recovery Run

Good
cold

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Time
55:07
Miles
6.22
Min/mi
8:52
Pacing
93%
WAVA
50.15
Stride(cm)
107
Cals
682
Cadence
169
BPM
159
%MHR
94.9
B/mi
1413
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:04(9:04/m) 148/160bpm 103cal 6.62/7.22mph
2) 1m - 8:55(8:55/m) 160/168bpm 112cal 6.72/7.01mph
3) 1m - 8:46(8:46/m) 160/171bpm 108cal 6.84/7.12mph
4) 1m - 8:51(8:51/m) 162/167bpm 110cal 6.78/7.08mph
5) 1m - 8:48(8:48/m) 166/172bpm 113cal 6.81/7.03mph
6) 1m - 8:38(8:38/m) 166/172bpm 110cal 6.95/7.2mph
7) 0.22m - 2:05(9:24/m) 166/172bpm 26cal 6.38/6.97mph

9:04 8:55 8:46 8:51 8:48 8:38 2:05

Pace

49%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:25	2:25	9:39	131 88-154	1264	165 160-170
0.50	4:42	2:17	9:09	157 154-160	1437	168 164-174
0.75	6:51	2:09	8:35	146 144-154	1252	168 166-170
1.00	9:03	2:13	8:51	152 146-154	1346	170 168-172
1.25	11:18	2:14	8:57	155 153-157	1386	171 168-174
1.50	13:31	2:13	8:52	157 153-160	1392	170 168-172
1.75	15:45	2:14	8:56	163 159-167	1457	169 166-172
2.00	17:59	2:14	8:57	165 161-168	1476	169 166-172
2.25	20:11	2:12	8:47	159 155-163	1397	168 164-172
2.50	22:26	2:15	9:02	157 153-164	1418	169 166-172
2.75	24:36	2:10	8:40	165 160-170	1429	170 168-172
3.00	26:45	2:09	8:36	158 157-160	1358	171 168-174
3.25	28:54	2:09	8:37	159 158-160	1370	171 168-174
3.50	31:07	2:13	8:53	163 159-165	1447	171 168-172
3.75	33:22	2:14	8:58	165 162-166	1479	170 166-172
4.00	35:36	2:14	8:56	161 158-163	1439	169 166-170
4.25	37:50	2:14	8:56	164 161-167	1466	171 168-172
4.50	40:02	2:12	8:46	168 167-169	1474	171 168-172
4.75	42:13	2:12	8:47	169 165-172	1485	170 168-172
5.00	44:24	2:11	8:43	163 160-169	1421	171 168-172
5.25	46:34	2:10	8:38	169 167-172	1460	170 168-174
5.50	48:42	2:09	8:34	164 162-167	1406	171 168-174
5.75	50:51	2:09	8:34	165 163-166	1414	169 166-172
6.00	53:02	2:11	8:44	166 164-168	1449	170 168-172
6.22	55:24	2:22 +15	10:39	166 155-172	1769	166 116-170

Heart

159/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

169 (174 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	169	6.2	55:04	8:52
Walk	0.6	111	0	20	43:13

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:24	37.16%	More
800m	4:14	8:32	42.19%	More
1km	5:18	8:32	44.08%	More
Mile	8:35	8:35	46.72%	More
5k	27:08	8:44	50.23%	More
5 miles	43:57	8:47	50.37%	More
10k	55:18	8:54	49.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:33	7:33	53.12
5km	25:54	8:20	52.64
5M	43:28	8:42	50.93
10km	55:03	8:52	50.16
10M	1:32:24	9:14	49.32
Half	2:03:58	9:28	48.23
20M	3:16:27	9:49	48.22
Mara	4:23:33	10:04	47.93

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