Wed 6th Mar 2019 at 12:00pm by Richard-M

Run > Recovery Run

windy

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Time
30:33
Miles
3.75
Min/mi
8:09
Pacing
85%
WAVA
57.10
Stride(cm)
118
Cals
428
Cadence
167
BPM
141
%MHR
83
B/mi
1149
Asc(m)
70
Surface
Road

Notes & Comments

IN to the wind and dodging the rain
No compression & flat shoes (with hole...)
should have been a rec run but...
Split Summary
===
1) 1km - 5:36(5:36/km) 127/136bpm 70cal 10.72/12.8kmph
2) 1km - 5:17(5:17/km) 138/143bpm 72cal 11.35/12.8kmph
3) 1km - 5:03(5:03/km) 142/148bpm 72cal 11.89/13.71kmph
4) 1km - 5:04(5:04/km) 145/151bpm 72cal 11.84/12.83kmph
5) 1km - 5:04(5:04/km) 145/150bpm 73cal 11.84/12.83kmph
6) 1km - 4:19(4:19/km) 156/162bpm 67cal 13.9/19.31kmph
7) 0.03km - 10(4:54/km) 161/163bpm 2cal 12.25/19.31kmph

5:36 5:17 5:03 5:04 5:04 4:19 10

Pin Map

0mi in 0

Pace

10%

17%

55%

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	9:56	113 85-131	1123	169 164-188	3/1
0.25	2:24	1:10	9:17	127 122-130	1180	166 164-178	4/4
0.38	3:29	1:05	8:39	126 123-129	1089	168 166-174	2/3
0.50	4:30	1:01	8:05	132 130-134	1067	168 166-170	2/1
0.63	5:39	1:09	9:12	135 134-136	1242	164 128-194	2/2
0.75	6:49	1:10	9:22	134 128-138	1254	172 148-192	2/4
0.88	7:50	1:01	8:07	137 135-138	1111	168 166-170	2/2
1.00	8:51	1:01	8:07	139 137-141	1128	168 164-170	3/2
1.13	9:51	1:00	8:00	141 140-141	1128	169 166-180	3/3
1.25	10:56	1:05	8:40	141 140-143	1223	168 166-170	2/2
1.38	11:59	1:03	8:25	141 139-143	1187	168 166-174	3/2
1.50	13:01	1:02	8:16	141 140-143	1166	169 168-172	1/3
1.63	13:56	55	7:23	145 143-146	1070	169 168-172	1/2
1.75	15:19	1:23 +17	11:07	145 133-148	1612	164 104-172	2/1
1.88	16:17	58	7:44	137 134-142	1058	166 126-174	3/2
2.00	17:18	1:00	8:02	142 135-147	1142	168 166-170	2/1
2.13	18:19	1:01	8:08	147 145-150	1195	166 164-166	4/2
2.25	19:23	1:04	8:33	146 144-148	1247	167 164-176	2/1
2.38	20:21	58	7:46	144 143-146	1118	168 166-174	0/2
2.50	21:24	1:03	8:21	144 139-146	1201	164 156-166	3/2
2.63	22:39	1:15 +9	10:02	144 137-146	1445	158 96-166	1/1
2.75	23:43	1:04 +3	8:30	141 138-143	1199	161 116-168	2/2
2.88	24:41	59	7:50	147 142-150	1151	169 166-170	2/2
3.00	25:42	1:01	8:06	148 147-150	1199	168 166-170	3/1
3.13	26:40	58	7:42	147 147-150	1131	167 164-172	2/3
3.25	27:28	48	6:22	155 150-161	988	174 172-176	3/2
3.38	28:31	1:03	8:23	154 150-161	1291	164 160-166	3/2
3.50	29:16	45	6:03	157 151-162	950	175 170-178	0/3
3.63	30:12	56	7:31	159 154-161	1194	170 162-180	3/2
3.75	31:02	50	6:40	159 154-163	1059	175 160-184	5/1

Heart

141/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 70m, Range 5m, Flat prediction 30:33

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

167 (194 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.7	168	3.7	30:19	8:11
Walk	1.7	113	0	31	22:25
Pause	0.6	-	-	12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:46	48.45%	More
800m	3:27	6:57	55.14%	More
1km	4:19	6:56	57.62%	More
Mile	7:19	7:19	57.72%	More
5k	25:14	8:07	57.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:04	7:04	59.81
5km	24:48	7:59	57.98
5M	42:01	8:24	55.70
10km	53:28	8:36	54.64
10M	1:30:36	9:04	53.29
Half	2:02:12	9:20	51.86
20M	3:15:20	9:46	51.41
Mara	4:23:28	10:03	50.82

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