Sun 1st Sep 2019 at 6:00pm by McGettingThere

Run > Recovery Run

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Time
27:45
Miles
3.25
Min/mi
8:32
Pacing
87.7%
WAVA
54.29
Stride(cm)
105
Cals
306
Cadence
179
BPM
140
%MHR
78.4
B/mi
1191
Asc(m)
128
Hillscore
9
Surface
Road

Notes & Comments

With Hugh - ankle ok and aerobically felt pretty easy.

Split Summary
===
1) 1m - 8:01(8:01/m) 130/162bpm 79cal 7.48/8.58mph
2) 1m - 8:22(8:22/m) 145/155bpm 97cal 7.17/7.74mph
3) 1m - 9:14(9:14/m) 150/161bpm 108cal 6.49/7.87mph
4) 0.25m - 2:07(8:29/m) 144/154bpm 22cal 7.07/7.97mph

8:01 8:22 9:14 2:07

Pace

10%

17%

50%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:11	1:11	9:27	98 62-125	927	177 110-188	2/8
0.25	2:15	1:04	8:32	121 109-132	1032	182 172-188	1/7
0.38	3:14	59	7:54	144 130-160	1138	180 172-184	0/9
0.50	4:10	56	7:29	139 134-147	1041	179 174-184	0/14
0.63	5:05	55	7:19	134 133-135	981	179 174-186	0/19
0.75	6:00	55	7:21	135 132-140	991	179 172-186	0/10
0.88	6:57	56	7:32	137 134-140	1031	182 172-190	1/6
1.00	8:01	1:04	8:33	137 135-140	1171	185 180-188	2/3
1.13	9:05	1:05	8:37	136 135-138	1172	183 180-188	5/1
1.25	10:17	1:11	9:28	146 138-153	1383	182 180-184	7/0
1.38	11:17	1:01	8:06	147 144-150	1191	182 176-188	1/1
1.50	12:18	1:01	8:07	144 141-146	1168	185 178-190	3/1
1.63	13:19	1:01	8:08	145 139-152	1179	182 180-184	4/5
1.75	14:20	1:01	8:10	151 148-154	1232	180 178-182	5/1
1.88	15:19	58	7:47	146 143-147	1137	185 180-190	3/3
2.00	16:23	1:05	8:38	143 137-146	1235	177 172-184	6/6
2.13	17:53	1:29	11:54	151 139-160	1797	174 170-176	23/0
2.25	18:56	1:03	8:23	154 149-160	1292	172 162-178	1/9
2.38	20:09	1:13	9:43	142 136-147	1380	177 174-180	12/0
2.50	21:18	1:10	9:19	151 148-154	1407	178 174-180	7/0
2.63	22:26	1:08	9:03	153 149-157	1384	178 174-182	12/0
2.75	23:42	1:16	10:06	156 152-161	1574	174 164-180	14/0
2.88	24:40	58	7:47	148 141-154	1152	176 170-180	0/5
3.00	25:38	57	7:39	138 134-144	1055	176 170-182	0/7
3.13	26:42	1:04	8:34	140 132-148	1198	184 176-190	7/2
3.25	27:45	1:03	8:31	150 146-154	1278	180 174-184	4/1

Heart

140/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 128m, Range 80m, Flat prediction 26:49

Elevation Graph

Biggest Climbs (m)	Min/mi
47 5.3%	9:15
32 19.1%	9:59
15 1.6%	8:35
See your biggest climbs

Cadence

179 (190 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	179	3.2	27:44	8:32
Walk	0.1	110	0	1	18:38

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:16	45.04%	More
800m	3:41	7:24	51.81%	More
1km	4:40	7:31	53.16%	More
Mile	7:54	7:54	53.51%	More
5k	26:22	8:29	54.54%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:09	7:09	59.11
5km	26:21	8:29	54.57
5M	45:33	9:07	51.38
10km	58:29	9:25	49.96
10M	1:41:06	10:07	47.75
Half	2:17:55	10:32	45.95
20M	3:44:23	11:13	44.75
Mara	5:06:07	11:41	43.74

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