Sun 30th Dec 2018 at 10:00am by OVERTHELAST

Run > Recovery Run

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Time
27:26
Miles
3.00
Min/mi
9:09
Pacing
91%
WAVA
54.39
Stride(cm)
108
Cals
260
Cadence
163
BPM
134
%MHR
78.2
B/mi
1223
Asc(m)
45
Hillscore
4
Surface
Trail

Notes & Comments

Repeated Friday’s run but managed to complete it three minutes faster. Back still not great but at least I can run short distances at the moment without too much discomfort.

Split Summary
===
1) 1m - 9:43(9:43/m) 126/138bpm 87cal 6.17/0mph
2) 1m - 9:02(9:02/m) 136/142bpm 87cal 6.65/0mph
3) 1m - 8:41(8:42/m) 141/147bpm 86cal 6.9/0mph

9:43 9:02 8:41

Pin Map

0mi in 0

Pace

17%

35%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:21	1:21	10:49	115 86-138	1244	158 138-164	1/4
0.25	2:39	1:17	10:19	125 113-130	1290	161 156-164	3/0
0.38	3:55	1:17	10:13	127 124-130	1297	163 162-166	6/0
0.50	5:11	1:16	10:08	126 124-128	1278	164 162-166	3/0
0.63	6:19	1:08	9:06	127 125-129	1156	164 162-166	4/0
0.75	7:29	1:10	9:20	130 128-132	1214	164 162-166	1/2
0.88	8:39	1:10	9:16	129 126-130	1196	163 160-166	0/4
1.00	9:43	1:04	8:34	129 127-133	1105	163 160-166	0/8
1.13	10:51	1:07	8:59	132 129-135	1186	164 162-166	0/3
1.25	11:57	1:06	8:50	131 128-134	1156	164 162-164	0/2
1.38	13:03	1:07	8:53	133 129-136	1182	164 162-168	1/1
1.50	14:10	1:06	8:49	134 131-137	1182	163 162-166	0/1
1.63	15:19	1:09	9:14	136 134-137	1256	164 158-168	2/0
1.75	16:28	1:09	9:11	139 135-141	1277	165 164-166	1/1
1.88	17:35	1:07	8:58	140 137-142	1256	165 162-168	2/0
2.00	18:45	1:10	9:17	139 139-140	1291	165 162-166	3/0
2.13	19:52	1:07	8:57	141 140-143	1263	164 162-166	8/0
2.25	20:58	1:06	8:45	141 140-143	1233	164 162-166	4/0
2.38	22:06	1:08	9:05	138 137-140	1252	163 162-164	2/1
2.50	23:15	1:09	9:12	137 136-139	1261	163 160-166	0/4
2.63	24:22	1:07	8:57	138 138-140	1235	163 162-166	0/3
2.75	25:19	57	7:36	142 139-144	1078	165 160-168	0/5
2.88	26:19	1:00	8:01	144 143-145	1154	165 164-168	0/3
3.00	27:26	1:07	9:12	144 142-146	1324	163 150-168	4/1

Heart

134/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 45m, Range 22m, Flat prediction 26:47

Elevation Graph

Biggest Climbs (m)	Min/mi
22 1.6%	9:01
17 2.1%	10:04
See your biggest climbs

Cadence

163 (168 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.1	163	3	27:12	9:08
Walk	0.9	142	0	14	13:43

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:48	44.59%	More
800m	4:11	8:26	49.04%	More
1km	5:18	8:32	50.48%	More
Mile	8:43	8:43	52.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:09	8:09	55.73
5km	28:31	9:11	54.25
5M	48:14	9:39	52.36
10km	1:01:19	9:52	51.50
10M	1:43:43	10:22	50.39
Half	2:19:46	10:40	49.13
20M	3:43:02	11:09	48.79
Mara	5:00:32	11:28	48.28

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