Mon 29th Jul 2019 at 6:00pm by GAZGIB

Run > Recovery Run

warm

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Time
1:19:05
Miles
8.06
Min/mi
9:49
Pacing
0%
WAVA
48.64
Stride(cm)
101
Cals
1023
Cadence
162
BPM
131
%MHR
72.6
B/mi
1289
Asc(m)
176
Hillscore
2
Surface
Treadmill

Notes & Comments

BFR Recovery Run
===
1) 1m - 9:24(9:24/m) 123/140bpm 123cal 6.39/6.91mph
2) 1m - 9:47(9:47/m) 125/140bpm 124cal 6.13/6.76mph
3) 1m - 10:18(10:18/m) 135/169bpm 149cal 5.82/7.03mph
4) 1m - 9:45(9:45/m) 138/171bpm 138cal 6.16/6.62mph
5) 1m - 9:54(9:54/m) 132/141bpm 117cal 6.06/6.82mph
6) 1m - 9:55(9:55/m) 133/143bpm 112cal 6.05/6.76mph
7) 1m - 9:43(9:43/m) 137/142bpm 126cal 6.18/6.53mph
8) 1m - 9:39(9:39/m) 139/153bpm 126cal 6.22/6.51mph
9) 0.06m - 41(10:44/m) 141/145bpm 8cal 5.59/6.68mph

9:24 9:47 10:18 9:45 9:54 9:55 9:43 9:39 41

Pin Map

0mi in 0

Pace

21%

57%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:27	2:27	9:50	94 41-125	924	163 122-172	8/3
0.50	4:50	2:22	9:29	125 120-131	1186	164 160-168	6/2
0.75	7:09	2:20	9:18	128 124-132	1191	165 160-168	1/8
1.00	9:23	2:13	8:54	134 128-139	1192	168 166-170	5/1
1.25	20:46	11:23 +8:49	45:32	109 80-138	4963	161 122-168	4/6
1.50	23:12	2:26	9:44	125 115-131	1217	165 164-168	5/3
1.75	25:34	2:22	9:27	133 126-140	1257	166 162-170	8/2
2.00	28:00	2:26	9:44	130 124-138	1265	164 162-166	2/8
2.25	30:21	2:21	9:25	135 129-138	1271	167 160-170	4/3
2.50	32:53	2:32	10:09	131 124-138	1330	164 134-168	4/4
2.75	35:29	2:36	10:23	136 129-140	1411	159 114-168	5/4
3.00	38:17	2:49	11:15	140 117-169	1574	151 122-170	8/2
3.25	40:49	2:32	10:06	141 126-171	1425	163 112-168	3/5
3.50	43:16	2:27	9:46	138 128-145	1349	163 160-166	8/5
3.75	46:17	3:01 +35	12:05	134 114-147	1620	162 122-168	10/4
4.00	48:38	2:21	9:23	142 137-145	1331	163 160-166	3/7
4.25	51:08	2:30	10:00	133 130-138	1330	160 154-164	1/9
4.50	53:33	2:25	9:40	137 133-141	1325	162 158-164	4/5
4.75	57:05	3:32 +48	14:10	127 103-140	1798	161 122-170	13/6
5.00	59:19	2:14	8:57	131 125-137	1172	161 152-164	4/23
5.25	1:01:35	2:16	9:03	134 128-140	1213	164 162-166	2/5
5.50	1:04:24	2:49	11:16	134 120-142	1509	153 118-166	6/4
5.75	1:06:49	2:25	9:41	128 118-137	1238	163 162-166	2/5
6.00	1:09:14	2:25	9:41	134 131-137	1297	164 162-166	3/3
6.25	1:11:44	2:30	10:01	136 130-141	1362	160 122-166	7/2
6.50	1:14:10	2:25	9:40	138 134-141	1335	164 162-166	5/3
6.75	1:16:33	2:24	9:35	138 135-141	1323	164 160-166	4/3
7.00	1:18:57	2:23	9:34	137 134-139	1310	163 160-164	5/5
7.25	1:21:23	2:26	9:45	139 133-143	1356	162 160-166	5/5
7.50	1:23:44	2:21	9:22	139 137-143	1303	163 160-164	2/4
7.75	1:26:11	2:27	9:49	143 135-151	1403	162 160-164	8/6
8.00	1:28:36	2:25	9:41	135 131-138	1307	162 158-166	7/11
8.06	1:29:17	41	10:47	142 137-145	1531	164 162-166	1/1

Heart

131/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 176m, Range 33m, Flat prediction 1:19:10

Elevation Graph

Biggest Climbs (m)	Min/mi
17 5.7%	9:22
See your biggest climbs

Cadence

162 (172 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.8	164	7.9	1:16:06	10:53
Walk	3.0	122	0.1	2:58	22:46
Still	0.0	-	-	1	-
Pause	10.3	-	-	10:12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:34	38.23%	More
800m	4:24	8:50	43.35%	More
1km	5:35	9:00	44.43%	More
Mile	9:21	9:21	45.18%	More
5k	30:04	9:41	47.84%	More
5 miles	50:14	10:03	46.59%	More
10k	1:02:34	10:04	46.69%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:26	7:26	56.86
5km	26:51	8:39	53.56
5M	46:02	9:12	50.84
10km	58:54	9:29	49.60
10M	1:40:59	10:06	47.81
Half	2:17:07	10:28	46.22
20M	3:41:28	11:04	45.34
Mara	5:00:44	11:29	44.53

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With	Alan Bent leading
Route
Where	Swinley Park
Event