Thu 17th Oct 2019 at 6:00am by Richard-M

Run > Recovery Run

cold

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Time
45:08
Miles
5.78
Min/mi
7:49
Pacing
91%
WAVA
60.63
Stride(cm)
123
Cals
592
Cadence
168
BPM
138
%MHR
81
B/mi
1076
Asc(m)
95
Surface
Road

Notes & Comments

Recovery Run w 7x30s strides
Probably done running till Sunday... swim tomorrow
Nice out today but cold fingers...

Split Summary
===
1) 1km - 5:14(5:14/km) 133/150bpm 53cal 11.46/11.96kmph
2) 1km - 5:01(5:01/km) 132/147bpm 64cal 11.95/12.33kmph
3) 1km - 4:43(4:43/km) 134/144bpm 63cal 12.74/15.35kmph
4) 1km - 4:52(4:52/km) 136/146bpm 66cal 12.33/14.98kmph
5) 1km - 4:52(4:52/km) 135/141bpm 64cal 12.32/12.53kmph
6) 1km - 4:45(4:45/km) 139/149bpm 65cal 12.63/17.37kmph
7) 1km - 4:49(4:49/km) 142/148bpm 67cal 12.45/15.12kmph
8) 1km - 4:45(4:45/km) 142/151bpm 65cal 12.63/16.53kmph
9) 1km - 4:46(4:46/km) 144/152bpm 67cal 12.57/14.01kmph
10) 0.3km - 1:20(4:22/km) 146/151bpm 18cal 13.74/16.33kmph

5:14 5:01 4:43 4:52 4:52 4:45 4:49 4:45 4:46 1:20

Pin Map

0mi in 0

Pace

70%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:06	2:06	8:26	115 85-145	969	165 160-256	5/3
0.50	4:14	2:07	8:30	146 142-150	1240	164 162-176	6/9
0.75	6:14	2:01	8:03	144 136-150	1158	165 164-168	6/7
1.00	8:18	2:03	8:13	130 128-135	1068	166 164-170	5/4
1.25	10:18	2:01	8:03	129 127-130	1038	166 164-174	2/3
1.50	12:11	1:52	7:29	135 127-144	1010	169 162-182	3/3
1.75	14:07	1:57	7:47	131 128-138	1019	167 164-180	3/5
2.00	16:03	1:56	7:43	137 127-144	1056	169 164-184	2/3
2.25	17:57	1:54	7:35	137 130-146	1038	168 160-182	3/3
2.50	19:55	1:59	7:55	136 132-144	1077	165 164-168	6/6
2.75	21:54	1:59	7:55	134 132-136	1060	166 164-168	3/4
3.00	23:52	1:58	7:50	137 129-141	1074	167 164-170	5/4
3.25	25:40	1:49	7:15	138 133-149	1000	170 162-190	3/4
3.50	27:40	2:00	8:00	140 135-147	1119	164 162-168	4/4
3.75	29:37	1:57	7:48	137 135-139	1068	166 164-168	4/1
4.00	31:30	1:52	7:29	144 138-148	1078	171 162-186	3/3
4.25	33:26	1:57	7:46	141 140-143	1096	168 164-176	4/2
4.50	35:24	1:58	7:53	140 137-143	1104	167 164-172	2/6
4.75	37:27	2:03	8:11	140 138-143	1145	169 166-180	3/2
5.00	39:16	1:49	7:15	145 140-151	1051	171 164-186	2/3
5.25	41:07	1:51	7:26	147 139-152	1093	170 164-180	4/1
5.50	43:19	2:12 +13	8:48	142 135-147	1248	168 162-188	4/8
5.75	45:03	1:43	6:54	144 141-151	993	173 164-186	3/6
5.78	45:19	16	8:52	150 148-151	1330	166 166-168	0/0

Heart

138/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 95m, Range 6m, Flat prediction 45:08

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

168 (256 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	167	5.8	45:06	7:50
Walk	0.0	0	0	0	NAN:00:00
Pause	0.5	-	-	13	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:53	47.93%	More
800m	3:41	7:25	52.13%	More
1km	4:41	7:33	53.43%	More
Mile	7:34	7:34	56.30%	More
5k	23:57	7:43	60.52%	More
5 miles	39:10	7:50	60.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:27	6:27	66.04
5km	22:41	7:18	63.90
5M	38:26	7:41	61.39
10km	48:54	7:52	60.25
10M	1:22:52	8:17	58.76
Half	1:51:46	8:32	57.19
20M	2:58:39	8:56	56.70
Mara	4:00:58	9:12	56.05

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