Fri 5th Jul 2019 at 12:00pm by Phill_Young

Run > Recovery Run

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Time
36:23
Miles
4.47
Min/mi
8:08
Pacing
70%
WAVA
56.02
Stride(cm)
108
Cals
441
Cadence
183
BPM
142
%MHR
72
B/mi
1160
Surface
Trail

Notes & Comments

Split Summary
===
1) 1m - 8:18(8:18/m) 138/150bpm 100cal 7.23/8.06mph
2) 1m - 8:14(8:14/m) 147/154bpm 109cal 7.29/8.54mph
3) 1m - 8:10(8:10/m) 147/160bpm 105cal 7.34/8.58mph
4) 1m - 7:47(7:47/m) 139/147bpm 83cal 7.71/8.87mph
5) 0.47m - 3:54(8:17/m) 142/147bpm 44cal 7.25/8.31mph

8:18 8:14 8:10 7:47 3:54

Pace

19%

50%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:33	1:33 +22	12:21	121 82-135	1495	184 78-192
0.25	2:33	1:00	7:59	135 124-141	1079	188 180-194
0.38	3:29	57	7:34	141 140-143	1067	186 184-188
0.50	4:31	1:01	8:11	142 140-144	1162	186 182-188
0.63	5:32	1:01	8:07	142 140-146	1152	184 158-194
0.75	6:37	1:05	8:42	148 144-150	1289	183 174-188
0.88	8:32	1:55 +50	15:20	131 101-144	2010	182 104-188
1.00	9:29	57	7:36	146 142-148	1110	185 180-188
1.13	10:27	58	7:47	147 145-149	1145	183 180-186
1.25	11:33	1:05	8:42	151 149-154	1313	180 178-182
1.38	12:43	1:10	9:24	148 144-152	1390	178 176-182
1.50	13:45	1:02	8:14	151 149-154	1243	180 174-184
1.63	14:48	1:03	8:27	149 141-153	1260	180 168-182
1.75	15:53	1:05	8:36	144 140-148	1239	185 154-228
1.88	17:00	1:07 +10	9:00	138 127-141	1242	184 144-190
2.00	17:53	52	7:00	145 141-149	1015	185 182-194
2.13	18:54	1:02	8:13	142 138-147	1167	184 180-186
2.25	20:21	1:27 +26	11:34	138 129-146	1595	184 96-192
2.38	21:23	1:02	8:13	149 145-150	1225	184 182-188
2.50	22:26	1:03	8:27	150 148-151	1269	181 180-184
2.63	23:33	1:07	8:57	156 150-160	1397	183 178-186
2.75	24:32	59	7:53	150 146-156	1182	185 184-188
2.88	25:30	58	7:45	146 144-147	1132	184 182-186
3.00	26:29	58	7:47	145 140-148	1129	183 178-186
3.13	27:20	51	6:48	136 134-141	924	182 180-184
3.25	28:19	59	7:54	135 131-140	1066	182 166-188
3.38	29:24	1:05	8:40	144 137-147	1248	182 158-190
3.50	30:22	58	7:44	141 136-146	1091	182 164-192
3.63	32:10	1:48 +46	14:24	132 109-141	1901	184 114-190
3.75	33:11	1:01	8:09	142 141-143	1157	184 176-190
3.88	34:04	53	7:00	141 139-143	987	184 184-186
4.00	35:02	58	7:45	140 136-142	1085	182 142-188
4.13	36:13	1:11	9:26	142 139-146	1340	183 180-186
4.25	37:08	55	7:20	142 139-144	1041	185 182-188
4.38	38:05	57	7:36	139 137-141	1057	185 184-188
4.47	38:57	52	9:02	143 139-147	1291	184 178-186

Heart

142/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

183 (228 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.0	183	4.5	36:13	8:09
Walk	6.5	111	0	2:34	6:50:06
Pause	0.4	-	-	10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:16	44.12%	More
800m	3:45	7:32	49.54%	More
1km	4:44	7:37	51.18%	More
Mile	7:55	7:55	52.20%	More
5k	26:20	8:28	53.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:46	6:46	61.05
5km	24:10	7:47	58.14
5M	41:16	8:15	55.35
10km	52:41	8:29	54.11
10M	1:29:56	9:00	52.35
Half	2:01:50	9:18	50.71
20M	3:16:01	9:48	49.95
Mara	4:25:31	10:08	49.17

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