Wed 20th Mar 2019 at 7:00am by corned beef keith

Run > Recovery Run

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Time
53:14
Miles
6.00
Min/mi
8:52
Pacing
77%
WAVA
53.88
Stride(cm)
106
Cals
732
Cadence
171
Surface
Mixed

Notes & Comments

Morning recovery run

Split Summary
===
1) 1m - 9:04(9:04/m) 122cal 6.62/7.31mph
2) 1m - 8:07(8:07/m) 123cal 7.39/9.73mph
3) 1m - 8:25(8:25/m) 123cal 7.13/8.72mph
4) 1m - 9:05(9:05/m) 120cal 6.61/9.2mph
5) 1m - 10:02(10:02/m) 124cal 5.98/7.1mph
6) 1m - 8:30(8:30/m) 120cal 7.06/7.89mph
7) 0m - 2(7:14/m) 8.3/7.31mph

9:04 8:07 8:25 9:05 10:02 8:30 2

Pace

22%

29%

48%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	2:30	2:30	10:01	167 118-174
0.50	4:48	2:17	9:09	172 166-174
0.75	6:58	2:11	8:44	174 170-176
1.00	9:04	2:05	8:20	173 170-176
1.25	11:06	2:02	8:09	175 172-176
1.50	13:06	2:00	8:00	174 172-178
1.75	15:09	2:03	8:14	174 172-178
2.00	17:11	2:02	8:07	174 172-176
2.25	19:14	2:03	8:13	174 170-178
2.50	21:24	2:10	8:38	172 166-176
2.75	23:32	2:08	8:33	172 164-176
3.00	25:36	2:04	8:15	174 172-178
3.25	27:35	1:59	7:57	174 172-176
3.50	30:22	2:47 +35	11:10	172 158-178
3.75	33:34	3:12 +33	12:46	163 96-172
4.00	35:49	2:15	9:00	170 162-174
4.25	38:05	2:16	9:05	169 162-176
4.50	40:42	2:37	10:29	164 150-170
4.75	43:18	2:35	10:22	165 158-170
5.00	45:51	2:33	10:12	166 158-182
5.25	48:50	3:00 +40	11:58	165 120-170
5.50	51:03	2:13	8:50	169 162-172
5.75	53:00	1:57	7:49	174 168-178
6.00	55:01	2:01	8:03	173 168-176
6.00	55:03	2	8:58	174 174-174

Cadence

171 (182 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.2	170	6	52:53	9:08
Walk	0.6	111	0	22	18:53
Pause	3.2	-	-	1:48	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:41	43.24%	More
800m	3:57	7:56	49.16%	More
1km	4:59	8:02	50.66%	More
Mile	8:06	8:06	53.00%	More
5k	25:56	8:21	56.34%	More
5 miles	45:41	9:08	52.08%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:58	7:58	53.89
5km	26:30	8:32	55.13
5M	43:53	8:47	54.21
10km	55:15	8:53	53.77
10M	1:31:29	9:09	53.68
Half	2:01:48	9:18	52.94
20M	3:10:44	9:32	53.57
Mara	4:13:57	9:42	53.65

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