Sat 11th May 2019 at 9:00am by MrMo

Run > Recovery Run

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Time
57:33
Miles
6.00
Min/mi
9:36
Pacing
92%
WAVA
47.83
Stride(cm)
97
Cals
567
Cadence
172
BPM
144
%MHR
74.5
B/mi
1379
Asc(m)
128
Surface
Road

Notes & Comments

Very stiff and tired jog. I tried to run this at 10 min mile pace but couldn't do it.

Left ankle is playing up. Right knee is still sore. Back is aching. Hamstrings are sore. Right calf is sore.

Apart from that I am fine.

Split Summary
===
1) 1m - 10:04(10:04/m) 128/141bpm 88cal 5.96/9.02mph
2) 1m - 9:40(9:40/m) 140/144bpm 94cal 6.2/6.66mph
3) 1m - 9:12(9:12/m) 146/159bpm 93cal 6.52/9.27mph
4) 1m - 9:42(9:42/m) 148/152bpm 97cal 6.18/7.89mph
5) 1m - 9:33(9:33/m) 153/163bpm 102cal 6.28/18.22mph
6) 1m - 9:19(9:19/m) 151/155bpm 93cal 6.44/7.28mph
7) 0m - 1(5:36/m) 154/154bpm 10.71/6.49mph

10:04 9:40 9:12 9:42 9:33 9:19 1

Pace

11%

25%

53%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:39	2:39	10:34	115 86-129	1216	169 160-174	5/7
0.50	5:19	2:40	10:42	126 120-130	1348	172 170-174	4/4
0.75	7:37	2:18	9:13	132 128-136	1217	173 170-176	5/6
1.00	10:04	2:27	9:48	137 134-141	1342	174 168-180	3/3
1.25	12:39	2:34 +10	10:18	139 136-143	1431	174 154-182	4/4
1.50	15:03	2:25	9:39	140 137-143	1351	173 170-176	1/8
1.75	17:31	2:27	9:49	140 139-142	1375	173 170-178	8/7
2.00	19:54	2:24	9:35	141 139-143	1351	173 168-176	12/6
2.25	22:11	2:17	9:07	143 140-145	1303	171 152-176	4/3
2.50	24:29	2:18	9:13	145 143-146	1337	174 172-178	1/3
2.75	26:53	2:24	9:35	144 143-147	1381	175 170-178	5/3
3.00	29:06	2:13	8:53	152 144-159	1350	172 166-176	7/10
3.25	31:28	2:22	9:29	144 142-147	1364	173 168-176	4/4
3.50	34:02	2:33	10:13	148 145-150	1512	171 164-176	6/6
3.75	36:25	2:23	9:32	149 148-152	1421	173 166-176	4/5
4.00	38:48	2:24	9:35	149 148-151	1427	173 168-178	2/6
4.25	41:10	2:22	9:28	150 147-153	1420	173 170-176	10/6
4.50	43:38	2:28	9:52	152 148-158	1500	172 164-176	6/4
4.75	45:57	2:19	9:14	156 150-163	1442	173 166-178	10/13
5.00	48:22	2:25	9:39	152 151-153	1466	172 160-176	4/4
5.25	50:50	2:28	9:53	149 147-151	1473	173 170-176	5/5
5.50	53:10	2:20	9:21	150 147-153	1402	173 168-178	3/5
5.75	55:28	2:18	9:12	152 150-153	1398	172 168-176	5/2
6.00	57:41	2:13	8:51	153 152-154	1354	172 166-176	5/5
6.00	57:43	2	9:06	153 153-153	1393	172 172-172	0/0

Heart

144/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 128m, Range 8m, Flat prediction 57:33

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

172 (182 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	172	6	57:33	9:35
Walk	0.3	110	0	10	INF:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:31	37.65%	More
800m	4:27	8:57	41.74%	More
1km	5:34	8:57	43.54%	More
Mile	9:06	9:06	45.41%	More
5k	29:26	9:28	47.75%	More
5 miles	47:35	9:31	48.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:19	8:19	49.67
5km	28:16	9:06	49.70
5M	47:16	9:27	48.32
10km	59:46	9:37	47.70
10M	1:39:55	10:00	47.12
Half	2:13:45	10:13	46.20
20M	3:31:14	10:34	46.35
Mara	4:42:45	10:48	46.17

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