Mon 8th Jul 2019 at 8:00pm by Hawkins

Run > Recovery Run

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Time
46:24
Miles
5.25
Min/mi
8:50
Pacing
84%
WAVA
49.77
Stride(cm)
106
Cals
608
Cadence
172
BPM
147
%MHR
70.6
B/mi
1297
Asc(m)
54
Hillscore
3
Surface
Mixed

Notes & Comments

A steady run checking the Beverley Westwood parkrun course.

Split Summary
===
1) 1m - 8:58(8:58/m) 133/142bpm 105cal 6.69/7.53mph
2) 1m - 8:57(8:57/m) 136/148bpm 103cal 6.71/7.18mph
3) 1m - 8:53(8:53/m) 144/152bpm 112cal 6.75/7.2mph
4) 1m - 9:10(9:10/m) 152/179bpm 124cal 6.55/7.51mph
5) 1m - 8:21(8:21/m) 167/188bpm 130cal 7.19/7.6mph
6) 0.25m - 2:05(8:16/m) 173/177bpm 34cal 7.26/7.41mph

8:58 8:57 8:53 9:10 8:21 2:05

Pace

47%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:16	2:16	9:02	124 92-141	1120	166 162-168	2/1
0.50	4:36	2:21	9:23	133 129-137	1248	167 160-170	4/2
0.75	6:47	2:11	8:43	134 130-140	1169	170 166-174	1/1
1.00	8:59	2:12	8:48	136 127-142	1196	173 170-174	1/0
1.25	11:14	2:15	9:00	135 128-138	1216	172 168-176	2/0
1.50	13:31	2:17	9:09	133 127-138	1217	171 168-176	4/0
1.75	15:40	2:08	8:33	135 132-137	1154	173 170-176	3/2
2.00	17:56	2:16	9:05	143 139-148	1299	174 168-178	8/0
2.25	20:09	2:13	8:51	148 144-152	1309	171 166-176	8/0
2.50	22:34	2:25 +11	9:41	146 141-149	1414	169 166-174	7/2
2.75	24:45	2:11	8:45	143 139-147	1252	170 166-174	0/7
3.00	27:00	2:15	9:01	141 134-147	1271	171 166-174	0/8
3.25	29:14	2:13	8:53	148 141-154	1315	171 166-176	2/10
3.50	32:30	3:16 +28	13:06	147 126-179	1925	168 120-174	3/2
3.75	34:33	2:03	8:13	156 148-167	1282	178 170-188	3/1
4.00	36:38	2:05	8:19	162 153-178	1347	177 170-182	3/3
4.25	38:41	2:03	8:13	154 140-166	1265	176 172-178	0/7
4.50	40:47	2:06	8:24	163 157-169	1368	176 172-178	1/1
4.75	42:58	2:10	8:41	176 167-187	1529	177 166-180	1/1
5.00	44:59	2:01	8:05	174 171-177	1407	177 174-180	0/3
5.25	47:04	2:05	8:20	173 167-177	1442	176 174-180	0/1

Heart

147/187max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 54m, Range 34m, Flat prediction 46:21

Elevation Graph

Biggest Climbs (m)	Min/mi
26 1.6%	8:53
See your biggest climbs

Cadence

172 (188 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.1	172	5.2	46:10	8:56
Walk	0.6	120	0	16	34:54
Pause	1.4	-	-	39	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:04	38.35%	More
800m	4:03	8:08	43.86%	More
1km	5:04	8:08	45.83%	More
Mile	8:15	8:15	48.22%	More
5k	27:49	8:57	48.64%	More
5 miles	44:49	8:58	49.02%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:22	7:22	54.04
5km	25:55	8:21	52.21
5M	43:57	8:47	49.98
10km	55:57	9:00	48.97
10M	1:34:52	9:29	47.67
Half	2:08:02	9:46	46.34
20M	3:24:47	10:14	45.91
Mara	4:36:21	10:33	45.37

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