Mon 4th Feb 2019 at 6:00am by Sorequads

Run > Recovery Run

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Time
37:01
Miles
4.05
Min/mi
9:08
Pacing
90%
WAVA
46.35
Stride(cm)
101
Cadence
175
BPM
133
%MHR
80.4
B/mi
1212
Asc(m)
30
Surface
Mixed

Notes & Comments

Quite stiff quads

Split Summary
===
1) 1m - 8:43(8:43/m) 133/163bpm
2) 1m - 9:23(9:23/m) 134/143bpm
3) 1m - 9:21(9:21/m) 131/139bpm
4) 1m - 9:03(9:03/m) 133/139bpm
5) 0.05m - 31(9:39/m) 125/127bpm

8:43 9:23 9:21 9:03 31

Pace

63%

34%

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	9:13	135 115-163	1245	169 146-184	1/1
0.25	2:16	1:07	8:57	138 131-140	1235	176 166-186	1/0
0.38	3:13	56	7:30	135 130-140	1013	176 168-184	0/2
0.50	4:14	1:01	8:11	129 127-132	1055	177 166-190	0/2
0.63	5:24	1:10	9:24	133 129-135	1249	175 164-184	1/1
0.75	6:26	1:02	8:12	130 125-133	1067	176 164-186	0/1
0.88	7:36	1:10	9:22	130 129-132	1218	176 162-190	1/2
1.00	8:41	1:05	8:41	136 131-141	1181	176 170-186	3/0
1.13	9:47	1:06	8:47	137 128-142	1204	172 158-182	2/0
1.25	10:55	1:08	9:05	136 128-139	1235	176 168-182	1/1
1.38	12:06	1:10	9:23	139 134-142	1303	177 164-186	1/0
1.50	13:16	1:11	9:26	138 132-143	1301	177 166-186	0/0
1.63	14:22	1:05	8:44	129 128-131	1126	174 162-184	0/1
1.75	15:39	1:17	10:18	129 125-133	1328	175 166-190	0/1
1.88	16:53	1:14	9:55	135 131-137	1338	169 158-178	0/1
2.00	18:04	1:11	9:30	129 121-135	1225	176 164-184	2/0
2.13	19:27	1:23	11:02	134 130-137	1478	174 162-182	2/0
2.25	20:31	1:03	8:26	128 126-131	1080	175 164-186	0/3
2.38	21:45	1:15	10:00	128 125-132	1279	174 164-186	0/1
2.50	22:59	1:13	9:46	130 129-132	1271	176 168-184	2/0
2.63	24:10	1:11	9:28	133 122-139	1259	177 170-186	1/0
2.75	25:10	1:00	8:00	135 134-138	1080	177 168-186	0/0
2.88	26:14	1:04	8:30	132 131-133	1122	174 162-188	0/1
3.00	27:27	1:13	9:44	130 127-133	1266	177 164-186	1/1
3.13	28:32	1:05	8:40	132 128-135	1144	176 162-184	0/2
3.25	29:39	1:07	8:59	127 126-130	1141	175 162-190	0/2
3.38	30:54	1:15	9:58	131 129-137	1307	175 164-184	3/0
3.50	31:56	1:03	8:21	137 135-139	1143	175 168-188	2/0
3.63	33:02	1:06	8:48	135 133-138	1188	177 164-188	1/1
3.75	34:17	1:15	9:56	137 134-139	1361	177 168-184	2/0
3.88	35:22	1:06	8:44	134 130-138	1170	176 164-184	1/0
4.00	36:28	1:06	8:47	128 125-135	1125	174 158-182	1/1
4.05	37:01	33	10:08	125 122-127	1268	172 162-184	0/0

Heart

133/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 30m, Range 7m, Flat prediction 37:01

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

175 (190 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	77.0	177	3.1	28:30	9:09
Walk	23.0	166	0.9	8:31	9:03

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:45	38.49%	More
800m	4:06	8:15	41.17%	More
1km	5:08	8:16	43.15%	More
Mile	8:33	8:33	44.99%	More
5k	28:12	9:05	46.29%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:24	8:24	45.81
5km	27:57	9:00	46.72
5M	46:17	9:15	46.00
10km	58:16	9:23	45.73
10M	1:36:30	9:39	45.64
Half	2:08:28	9:48	45.03
20M	3:21:11	10:04	45.56
Mara	4:27:51	10:13	45.63

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