Thu 21st Mar 2019 at 7:00am by corned beef keith

Run > Recovery Run

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Time
54:32
Miles
6.40
Min/mi
8:31
Pacing
72%
WAVA
56.22
Stride(cm)
110
Cals
788
Cadence
172
Surface
Mixed

Notes & Comments

Recovery morning run

Split Summary
===
1) 1m - 9:37(9:37/m) 121cal 6.24/6.85mph
2) 1m - 8:32(8:32/m) 122cal 7.04/7.97mph
3) 1m - 8:34(8:34/m) 125cal 7/7.41mph
4) 1m - 8:13(8:13/m) 123cal 7.29/7.81mph
5) 1m - 8:08(8:08/m) 123cal 7.37/7.68mph
6) 1m - 8:17(8:17/m) 125cal 7.24/7.93mph
7) 0.4m - 3:11(7:57/m) 49cal 7.55/7.62mph

9:37 8:32 8:34 8:13 8:08 8:17 3:11

Pace

11%

27%

60%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	2:39	2:39	10:35	168 162-172
0.50	4:58	2:20	9:18	170 168-174
0.75	7:14	2:16	9:02	170 168-174
1.00	9:36	2:22	9:29	170 166-172
1.25	11:53	2:17	9:08	170 166-174
1.50	14:04	2:11	8:42	170 166-174
1.75	16:05	2:02	8:06	171 168-176
2.00	18:08	2:03	8:10	171 166-176
2.25	20:14	2:06	8:26	171 168-174
2.50	23:16	3:01 +50	12:06	169 154-176
2.75	25:24	2:08	8:32	173 170-176
3.00	27:32	2:08	8:30	173 170-176
3.25	29:38	2:07	8:27	174 172-176
3.50	32:43	3:05 +1:03	12:18	170 118-176
3.75	34:48	2:05	8:20	175 172-178
4.00	36:47	2:00	7:58	175 172-178
4.25	38:52	2:04	8:17	173 172-176
4.50	40:55	2:03	8:12	173 170-176
4.75	42:57	2:02	8:09	174 172-176
5.00	44:56	1:59	7:56	174 172-178
5.25	46:53	1:57	7:48	176 172-178
5.50	49:54	3:01 +49	12:05	171 164-178
5.75	52:01	2:07	8:28	174 166-178
6.00	54:02	2:01	8:04	175 170-180
6.25	56:01	1:59	7:56	174 170-176
6.40	57:13	1:12	7:58	174 172-176

Cadence

172 (180 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.3	172	6.4	54:28	8:40
Walk	3.0	115	0	1:45	39:53:06
Pause	1.7	-	-	1:00	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:38	43.48%	More
800m	3:54	7:50	49.75%	More
1km	4:55	7:55	51.36%	More
Mile	8:01	8:01	53.54%	More
5k	27:13	8:46	53.68%	More
5 miles	44:02	8:48	54.02%	More
10k	55:12	8:53	53.83%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:37	7:37	56.36
5km	25:21	8:10	57.63
5M	41:59	8:24	56.67
10km	52:51	8:30	56.22
10M	1:27:31	8:45	56.11
Half	1:56:31	8:54	55.34
20M	3:02:28	9:07	56.00
Mara	4:02:57	9:16	56.08

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