Fri 11th Jan 2019 at 12:00pm by Phill_Young

Run > Recovery Run

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Time
30:46
Miles
3.58
Min/mi
8:36
Pacing
65%
WAVA
52.43
Stride(cm)
101
Cals
385
Cadence
186
BPM
140
%MHR
70.6
B/mi
1201
Surface
Trail

Notes & Comments

Split Summary
===
1) 1m - 8:26(8:26/m) 133/149bpm 101cal 7.11/8.29mph
2) 1m - 8:48(8:48/m) 141/158bpm 114cal 6.81/7.95mph
3) 1m - 8:35(8:35/m) 143/158bpm 107cal 6.99/7.78mph
4) 0.58m - 4:57(8:34/m) 144/157bpm 63cal 7/7.91mph

8:26 8:48 8:35 4:57

Pace

32%

47%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:03	1:03	8:21	115 78-132	960	189 120-198
0.25	2:18	1:15	10:02	132 126-136	1324	189 170-194
0.38	3:17	59	7:56	134 130-136	1063	190 164-198
0.50	4:17	1:00	8:00	130 128-133	1039	189 174-194
0.63	5:24	1:07	8:57	142 132-149	1271	189 174-194
0.75	6:24	1:00	8:00	140 128-149	1121	186 180-190
0.88	7:22	58	7:43	131 124-134	1011	188 186-192
1.00	8:26	1:03	8:26	138 131-144	1163	189 184-192
1.13	9:32	1:06	8:48	140 139-143	1232	187 174-190
1.25	10:30	59	7:50	138 134-141	1081	187 184-190
1.38	11:44	1:13	9:45	142 133-156	1385	182 174-190
1.50	13:25	1:41 +29	13:30	146 116-158	1972	188 136-232
1.63	14:28	1:04	8:29	137 127-151	1162	184 176-200
1.75	15:30	1:02	8:14	135 130-140	1112	187 184-190
1.88	16:43	1:13	9:46	146 137-152	1425	184 180-188
2.00	17:43	59	7:56	140 131-151	1111	183 176-190
2.13	18:47	1:04	8:32	135 131-139	1152	185 176-188
2.25	19:52	1:05	8:42	141 136-144	1226	183 178-186
2.38	20:56	1:04	8:30	141 137-146	1198	185 180-186
2.50	22:04	1:08	9:02	153 147-157	1382	183 180-186
2.63	24:28	2:24 +1:23	19:16	139 109-158	2677	184 160-202
2.75	25:30	1:02	8:15	133 119-144	1098	188 182-190
2.88	26:39	1:09	9:15	152 144-158	1406	184 178-186
3.00	27:40	1:01	8:10	148 144-155	1208	186 184-190
3.13	28:43	1:03	8:24	137 130-144	1150	183 176-188
3.25	29:49	1:05	8:41	138 131-145	1199	185 178-190
3.38	30:51	1:02	8:16	145 143-146	1198	186 182-188
3.50	31:59	1:08	9:04	152 146-157	1379	185 182-188
3.58	32:38	39	8:29	148 140-155	1255	186 184-186

Heart

140/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

186 (232 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.8	186	3.6	31:12	9:07
Walk	0.2	142	0	3	16:44
Pause	4.1	-	-	1:23	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:38	41.70%	More
800m	3:59	8:02	46.07%	More
1km	5:01	8:04	47.86%	More
Mile	8:11	8:11	50.15%	More
5k	28:23	9:08	49.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:20	7:20	55.91
5km	26:14	8:27	53.15
5M	44:47	8:57	50.60
10km	57:11	9:12	49.45
10M	1:37:37	9:46	47.84
Half	2:12:13	10:06	46.34
20M	3:32:44	10:38	45.64
Mara	4:48:10	11:00	44.93

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