Wed 20th Mar 2019 at 12:00pm by Richard-M

Run > Recovery Run

breezy

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Time
30:35
Miles
3.74
Min/mi
8:11
Pacing
0%
WAVA
56.94
Stride(cm)
119
Cals
397
Cadence
166
BPM
136
%MHR
80.3
B/mi
1116
Surface
Road

Notes & Comments

5k rec run last 1k faster
Via the Post Office to post some my new shoes back...

Split Summary
===
1) 1km - 5:11(5:11/km) 127/145bpm 58cal 11.56/13.81kmph
2) 1km - 5:24(5:24/km) 138/147bpm 71cal 11.12/12.8kmph
3) 1km - 5:12(5:12/km) 136/139bpm 69cal 11.53/12.16kmph
4) 1km - 5:18(5:18/km) 136/142bpm 68cal 11.3/12.19kmph
5) 1km - 5:10(5:10/km) 139/142bpm 68cal 11.61/12.36kmph
6) 1km - 4:14(4:14/km) 153/159bpm 62cal 14.19/15.28kmph
7) 0.02km - 6(4:04/km) 158/159bpm 1cal 14.75/14.11kmph

5:11 5:24 5:12 5:18 5:10 4:14 6

Pin Map

0mi in 0

Pace

10%

13%

60%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:18	1:18 +10	10:21	108 80-126	1118	160 110-174
0.25	9:34	8:16 +7:33	1:06:11	115 91-133	7610	161 106-172
0.38	10:55	1:21	10:52	135 127-140	1467	166 164-172
0.50	11:59	1:03 +3	8:26	138 136-139	1165	162 124-172
0.63	12:59	1:01	8:04	142 138-143	1146	166 164-174
0.75	14:18	1:19	10:29	142 136-147	1488	174 136-222
0.88	15:16	58	7:47	134 129-138	1043	168 166-172
1.00	16:19	1:03	8:23	138 135-141	1156	166 164-168
1.13	17:18	58	7:47	137 135-139	1067	164 164-166
1.25	18:26	1:08	9:04	137 135-138	1243	166 164-168
1.38	19:27	1:02	8:15	137 136-138	1130	166 164-168
1.50	20:32	1:05	8:39	136 135-138	1176	167 166-168
1.63	21:31	59	7:52	137 136-139	1078	166 164-168
1.75	22:36	1:05	8:39	137 136-138	1186	166 164-170
1.88	23:39	1:03	8:22	136 135-138	1137	167 164-176
2.00	24:43	1:04	8:29	134 133-136	1137	166 164-168
2.13	25:49	1:06	8:50	130 117-137	1149	164 162-166
2.25	26:53	1:04	8:36	137 136-138	1178	165 164-166
2.38	28:00	1:07	8:56	136 134-139	1215	164 162-166
2.50	28:59	58	7:48	140 138-141	1092	165 164-168
2.63	30:03	1:04	8:34	139 137-141	1191	164 162-166
2.75	31:04	1:01	8:06	140 139-141	1133	166 164-166
2.88	32:06	1:02	8:20	138 136-139	1150	164 162-166
3.00	33:09	1:03	8:24	138 137-138	1159	165 164-166
3.13	34:10	1:01	8:08	138 138-140	1123	164 162-168
3.25	35:02	52	6:56	148 142-151	1026	166 166-168
3.38	35:53	51	6:44	153 152-155	1031	170 168-172
3.50	36:41	48	6:23	155 154-156	989	174 170-176
3.63	37:31	50	6:43	157 156-157	1056	173 172-176
3.74	38:22	51	7:15	158 156-159	1145	174 172-176

Heart

136/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

166 (222 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	79.3	166	3.7	30:24	8:12
Walk	20.3	119	0	7:48	9:27:20
Pause	0.4	-	-	10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:30	50.40%	More
800m	3:19	6:40	57.49%	More
1km	4:13	6:48	58.84%	More
Mile	7:22	7:22	57.34%	More
5k	25:17	8:08	56.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:05	7:05	59.67
5km	24:54	8:01	57.75
5M	42:12	8:26	55.46
10km	53:41	8:38	54.42
10M	1:30:58	9:06	53.07
Half	2:02:42	9:22	51.65
20M	3:16:07	9:48	51.20
Mara	4:24:32	10:06	50.62

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