Mon 12th Aug 2019 at 5:00pm by RFJ

Run > Recovery Run

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Time
40:49
Miles
4.37
Min/mi
9:20
Pacing
93%
WAVA
51.22
Stride(cm)
99
Cals
615
Cadence
175
BPM
137
%MHR
80.4
B/mi
1284
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:51(9:51/m) 132/140bpm 615cal
2) 1m - 9:35(9:35/m) 136/142bpm
3) 1m - 9:17(9:17/m) 138/146bpm
4) 1m - 9:00(9:00/m) 143/150bpm
5) 0.37m - 3:06(8:19/m) 143/148bpm

recovery from yesterdays 10k

9:51 9:35 9:17 9:00 3:06

Pace

13%

58%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:18	1:18	10:26	117 88-135	1220	171 86-178
0.25	2:35	1:17	10:14	135 133-136	1381	172 170-174
0.38	3:50	1:15	10:02	136 133-139	1364	173 172-178
0.50	5:00	1:10	9:17	135 134-137	1252	174 174-178
0.63	6:15	1:16	10:05	138 135-140	1391	174 174-178
0.75	7:29	1:14	9:49	133 130-139	1305	173 170-178
0.88	8:36	1:07	8:56	135 132-138	1206	172 170-172
1.00	9:50	1:14	9:53	134 132-136	1324	173 172-178
1.13	11:01	1:11	9:29	137 134-139	1299	174 172-174
1.25	12:13	1:12	9:38	135 132-139	1300	172 170-172
1.38	13:28	1:14	9:54	133 129-138	1316	172 170-172
1.50	14:38	1:10	9:22	137 135-138	1284	172 172-176
1.63	15:51	1:13	9:43	135 133-137	1312	172 172-176
1.75	17:02	1:12	9:33	135 132-137	1289	174 172-176
1.88	18:11	1:09	9:12	137 134-142	1259	175 174-178
2.00	19:24	1:13	9:46	136 132-141	1327	174 174-174
2.13	20:36	1:12	9:32	131 130-133	1249	174 172-178
2.25	21:47	1:11	9:27	137 133-139	1295	174 174-178
2.38	22:59	1:12	9:35	136 133-139	1303	175 172-178
2.50	24:08	1:09	9:16	135 133-137	1251	173 164-176
2.63	25:17	1:09	9:13	140 137-142	1290	175 172-178
2.75	26:27	1:10	9:21	141 137-143	1318	175 174-178
2.88	27:34	1:06	8:51	137 135-142	1213	175 158-178
3.00	28:41	1:08	9:01	144 142-146	1298	178 170-184
3.13	29:50	1:09	9:12	144 142-147	1324	178 174-178
3.25	30:56	1:06	8:48	140 137-143	1232	178 174-182
3.38	32:05	1:08	9:05	141 140-143	1282	176 172-178
3.50	33:18	1:13	9:45	142 137-148	1384	175 174-178
3.63	34:25	1:07	8:58	142 137-145	1273	177 174-180
3.75	35:32	1:07	9:00	145 141-150	1304	178 174-184
3.88	36:35	1:03	8:21	144 140-150	1202	179 178-184
4.00	37:41	1:06	8:48	145 141-146	1276	178 174-182
4.13	38:50	1:09	9:14	142 139-145	1311	177 160-178
4.25	39:49	58	7:47	143 141-144	1112	180 178-184
4.37	40:47	58	7:59	146 143-148	1165	180 166-184

Heart

137/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

175 (184 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	174	4.4	40:42	9:19
Walk	0.2	97	0	4	2:14:10
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:49	42.81%	More
800m	4:10	8:23	46.88%	More
1km	5:14	8:25	48.67%	More
Mile	8:43	8:43	49.64%	More
5k	28:26	9:09	51.81%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:33	8:33	50.61
5km	28:26	9:09	51.79
5M	47:05	9:25	50.95
10km	59:17	9:32	50.54
10M	1:38:10	9:49	50.46
Half	2:10:41	9:59	49.77
20M	3:24:39	10:14	50.36
Mara	4:32:28	10:24	50.44

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