Sat 15th Dec 2018 at 6:00am by Rrunner

Run > Recovery Run

Good
breezy
v cold

Follow User
0 👍

Time
33:19
Miles
3.44
Min/mi
9:41
Pacing
92%
WAVA
44.72
Stride(cm)
105
Cals
369
Cadence
159
BPM
143
%MHR
77
B/mi
1380
Asc(m)
34
Hillscore
1
Surface
Road

Notes & Comments

Recovery run trying to shake the legs out after Thursday's run.

Stopped on Broadway by a minicab driver asking for the police station. Don't they have GPS?

Split Summary
===
1) 1km - 6:23(6:23/km) 136/146bpm 68cal 9.39/10.65kmph
2) 1km - 6:05(6:05/km) 144/153bpm 70cal 9.87/10.35kmph
3) 1km - 5:55(5:55/km) 143/149bpm 66cal 10.15/10.61kmph
4) 1km - 5:59(5:59/km) 144/152bpm 66cal 10.02/10.81kmph
5) 1km - 5:45(5:45/km) 144/150bpm 63cal 10.43/11.19kmph
6) 0.53km - 3:12(6:03/km) 149/158bpm 36cal 9.93/11.22kmph

6:23 6:05 5:55 5:59 5:45 3:12

Pace

98%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:15	1:15	9:59	120 107-131	1198	160 122-168	0/2
0.25	2:30	1:15	10:02	134 128-138	1344	162 160-164	3/0
0.38	3:50	1:20	10:41	139 136-142	1486	160 158-162	5/0
0.50	5:12	1:22	10:53	143 138-145	1556	159 156-162	2/0
0.63	6:25	1:13	9:43	142 139-145	1380	159 158-160	1/1
0.75	7:39	1:14	9:52	142 139-144	1402	159 156-160	1/1
0.88	8:51	1:12	9:35	142 139-145	1361	159 158-162	1/1
1.00	10:07	1:16	10:08	150 147-153	1519	158 156-160	2/0
1.13	11:23	1:17	10:15	147 144-149	1506	158 156-158	2/0
1.25	12:35	1:11	9:30	140 135-146	1329	158 156-160	0/3
1.38	13:45	1:10	9:24	142 136-148	1334	158 156-158	2/1
1.50	14:57	1:12	9:36	146 144-149	1401	158 158-160	0/1
1.63	16:06	1:09	9:09	145 143-146	1326	159 158-160	0/1
1.75	17:17	1:11	9:31	141 137-145	1343	159 158-160	2/0
1.88	18:29	1:11	9:32	144 142-146	1372	158 156-160	1/2
2.00	19:43	1:15	9:57	148 145-151	1473	158 156-162	1/0
2.13	20:57	1:14	9:54	146 144-148	1445	158 156-160	2/1
2.25	22:09	1:11	9:30	148 144-149	1407	159 158-160	1/0
2.38	23:20	1:12	9:34	143 139-146	1369	157 154-158	0/3
2.50	24:51	1:31 +21	12:04	136 130-142	1642	162 160-164	0/1
2.63	26:02	1:11	9:30	145 143-147	1377	160 158-164	2/0
2.75	27:13	1:11	9:26	147 143-149	1387	159 156-160	0/3
2.88	28:26	1:13	9:41	143 142-143	1384	159 158-160	0/1
3.00	29:33	1:08	9:02	144 142-147	1302	159 158-160	0/4
3.13	30:38	1:05	8:40	141 139-146	1221	159 156-162	0/5
3.25	31:49	1:11	9:27	149 140-155	1409	157 154-160	1/0
3.38	33:05	1:16	10:07	152 143-157	1537	158 156-158	2/0
3.44	33:40	35	9:37	145 144-146	1394	158 158-158	1/0

Heart

143/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 34m, Range 16m, Flat prediction 32:57

Elevation Graph

Biggest Climbs (m)	Min/mi
11 1.6%	10:25
See your biggest climbs

Cadence

159 (168 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.9	158	3.4	33:18	9:48
Walk	0.0	122	0	1	15:52
Pause	1.0	-	-	21	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:47	35.00%	More
800m	4:33	9:09	38.61%	More
1km	5:44	9:14	40.04%	More
Mile	9:24	9:24	42.05%	More
5k	30:19	9:45	44.31%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:51	8:51	44.66
5km	29:52	9:37	44.98
5M	49:46	9:57	43.81
10km	1:02:51	10:07	43.28
10M	1:44:45	10:29	42.87
Half	2:19:58	10:41	42.11
20M	3:40:26	11:01	42.36
Mara	4:54:33	11:15	42.28

Bespoke Fields

Amend your bespoke fields

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry

Volume (kg)
TE
RPE