Mon 4th Feb 2019 at 6:00pm by GAZGIB

Run > Recovery Run

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Time
1:16:54
Miles
7.53
Min/mi
10:13
Pacing
48%
WAVA
46.17
Stride(cm)
97
Cals
881
Cadence
163
BPM
134
%MHR
73.9
B/mi
1367
Hillscore
6
Surface
Road

Notes & Comments

BFR Recovery Run
===
1) 1m - 10:36(10:36/m) 117/128bpm 106cal 5.66/6.95mph
2) 1m - 10:20(10:20/m) 126/149bpm 113cal 5.8/6.64mph
3) 1m - 9:56(9:56/m) 140/145bpm 133cal 6.04/6.57mph
4) 1m - 10:03(10:03/m) 142/164bpm 132cal 5.97/6.66mph
5) 1m - 9:54(9:54/m) 140/155bpm 122cal 6.06/7.72mph
6) 1m - 10:16(10:16/m) 141/150bpm 124cal 5.84/6.49mph
7) 1m - 10:37(10:37/m) 138/157bpm 103cal 5.65/6.35mph
8) 0.53m - 5:11(9:46/m) 138/163bpm 48cal 6.14/7.22mph

10:36 10:20 9:56 10:03 9:54 10:16 10:37 5:11

Pin Map

BFR Run - TB-SI-GH-BH

0mi in 0

Pace

19%

41%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:47	2:47	11:06	110 60-128	1221	164 160-168	4/1
0.50	5:26	2:39	10:36	118 115-121	1251	163 152-166	4/3
0.75	8:01	2:36	10:24	119 118-122	1237	165 160-174	2/4
1.00	10:36	2:34	10:18	123 120-127	1266	165 162-168	2/3
1.25	12:59	2:23	9:31	125 123-129	1189	166 160-170	1/0
1.50	19:53	6:55 +4:19	27:40	115 69-134	3181	163 158-170	0/3
1.75	22:40	2:47	11:08	127 124-131	1413	162 160-166	6/0
2.00	25:15	2:35	10:19	133 125-147	1371	164 160-168	2/6
2.25	27:44	2:29	9:57	137 133-141	1363	164 162-168	0/8
2.50	30:10	2:26	9:43	139 135-142	1350	162 158-164	1/5
2.75	32:44	2:34	10:15	141 135-144	1446	161 154-164	0/5
3.00	35:12	2:28	9:52	143 140-145	1412	163 160-166	5/3
3.25	37:36	2:24	9:36	151 140-164	1448	161 158-166	4/1
3.50	40:24	2:49 +9	11:15	139 131-151	1564	165 160-168	6/0
3.75	43:00	2:35	10:21	140 136-143	1449	163 160-170	2/3
4.00	45:24	2:25	9:39	141 137-146	1360	162 158-164	4/0
4.25	47:51	2:26	9:45	140 134-144	1366	163 160-166	0/2
4.50	50:23	2:32	10:08	138 135-141	1399	158 122-166	4/1
4.75	52:49	2:27	9:47	141 135-155	1378	163 160-170	1/1
5.00	55:21	2:31	10:05	142 136-150	1431	164 162-168	7/1
5.25	58:00	2:40	10:39	142 140-144	1513	164 160-166	10/0
5.50	1:00:44	2:44	10:55	146 138-150	1593	163 160-166	6/2
5.75	1:03:08	2:24	9:36	142 138-146	1364	163 162-166	0/11
6.00	1:05:35	2:27	9:47	137 132-141	1340	162 160-166	8/1
6.25	1:08:19	2:44	10:57	145 135-155	1588	164 160-168	1/2
6.50	1:11:02	2:43	10:53	139 126-156	1513	162 156-166	1/8
6.75	1:13:42	2:39	10:38	135 127-139	1435	162 160-164	0/11
7.00	1:16:11	2:29	9:57	131 124-138	1302	159 152-164	2/1
7.25	1:18:48	2:37	10:29	132 123-146	1384	163 158-166	3/2
7.50	1:21:05	2:16	9:06	147 134-161	1337	164 160-168	1/5
7.53	1:21:22	17	9:55	139 139-139	1379	164 164-164	0/0

Heart

134/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 41m, Flat prediction 1:17:03

Elevation Graph

Biggest Climbs (m)	Min/mi
22 2.2%	10:14
12 2.5%	10:05
11 2.0%	9:54
10 2.6%	10:15
See your biggest climbs

Cadence

163 (174 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.4	163	7.5	1:16:37	10:46
Walk	0.5	122	0	26	35:40
Pause	5.0	-	-	4:19	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:13	8:54	36.56%	More
800m	4:44	9:32	39.85%	More
1km	5:57	9:35	41.38%	More
Mile	9:47	9:47	42.90%	More
5k	31:08	10:01	45.84%	More
5 miles	50:50	10:10	45.66%	More
10k	1:03:12	10:10	45.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:48	7:48	53.77
5km	28:12	9:05	50.60
5M	48:21	9:40	48.01
10km	1:01:51	9:57	46.85
10M	1:46:03	10:36	45.14
Half	2:24:01	11:00	43.63
20M	3:52:36	11:38	42.81
Mara	5:15:52	12:03	42.03

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With	Alan Bent leading
Route
Where	Bracknell
Event