Mon 18th Nov 2019 at 9:00am by Shortcut Cam

Run > Recovery Run

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Time
40:12
Miles
4.36
Min/mi
9:13
Pacing
93%
WAVA
51.08
Stride(cm)
99
Cals
382
Cadence
176
BPM
124
%MHR
73.4
B/mi
1144
Asc(m)
76
Surface
Road

Notes & Comments

M4
===
1) 1m - 9:32(9:32/m) 122/137bpm 95cal 6.29/7.66mph
2) 1m - 9:10(9:10/m) 124/129bpm 89cal 6.54/6.93mph
3) 1m - 9:02(9:02/m) 124/131bpm 82cal 6.64/6.97mph
4) 1m - 9:09(9:09/m) 126/136bpm 86cal 6.56/7.16mph
5) 0.36m - 3:18(9:09/m) 128/135bpm 30cal 6.56/6.82mph

9:32 9:10 9:02 9:09 3:18

Pace

32%

64%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:10	1:10	9:19	102 79-123	951	180 126-204	0/4
0.25	2:26	1:16	10:07	125 124-127	1265	183 180-184	3/3
0.38	3:31	1:05	8:41	126 124-129	1095	182 180-184	0/2
0.50	4:48	1:17	10:16	127 123-133	1304	172 134-188	2/1
0.63	6:14	1:26	11:25	124 114-136	1416	171 80-226	2/1
0.75	7:22	1:08	9:04	120 118-124	1088	179 174-180	2/2
0.88	8:27	1:05	8:41	122 119-126	1060	180 178-182	1/4
1.00	9:31	1:05	8:38	126 124-129	1087	181 180-182	4/2
1.13	10:42	1:10	9:22	126 124-127	1181	179 178-180	3/2
1.25	11:49	1:07	8:56	126 124-129	1126	178 174-182	2/1
1.38	13:01	1:12	9:35	125 122-128	1198	177 176-180	3/1
1.50	14:09	1:08	9:07	122 120-124	1111	177 176-180	2/2
1.63	15:17	1:08	9:00	124 122-127	1117	178 174-182	1/3
1.75	16:25	1:08	9:04	126 123-127	1142	177 174-180	3/2
1.88	17:34	1:10	9:18	124 121-127	1152	175 174-178	1/3
2.00	18:42	1:08	9:00	122 119-125	1099	175 174-176	1/1
2.13	19:51	1:10	9:17	123 120-125	1141	176 174-178	2/2
2.25	21:00	1:08	9:07	124 122-126	1130	177 174-178	2/1
2.38	22:09	1:09	9:13	123 122-125	1134	177 176-178	3/3
2.50	23:15	1:06	8:49	124 121-127	1092	174 172-178	2/2
2.63	24:23	1:08	9:07	124 121-128	1130	177 174-180	2/3
2.75	25:31	1:08	9:03	124 122-126	1121	176 174-178	2/1
2.88	26:37	1:06	8:49	122 121-124	1076	176 174-178	0/3
3.00	27:44	1:07	8:55	128 123-131	1142	175 172-178	1/1
3.13	28:56	1:12	9:39	127 123-135	1225	173 168-176	5/1
3.25	30:09	1:12	9:37	131 123-136	1260	172 168-176	5/4
3.38	31:17	1:09	9:09	122 119-124	1116	172 166-176	1/3
3.50	32:22	1:05	8:40	126 122-129	1091	175 174-178	1/2
3.63	33:28	1:06	8:50	126 124-127	1114	175 174-176	2/2
3.75	34:38	1:09	9:13	125 123-127	1151	174 170-176	2/2
3.88	35:43	1:05	8:42	127 126-129	1105	176 174-176	2/1
4.00	36:53	1:10	9:22	127 123-130	1189	174 172-176	2/2
4.13	37:59	1:06	8:50	127 124-132	1122	176 174-180	2/2
4.25	39:10	1:11	9:27	129 126-135	1220	174 170-176	3/1
4.36	40:12	1:02	9:13	129 124-132	1188	174 174-176	3/2

Heart

124/136max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 76m, Range 9m, Flat prediction 40:12

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

176 (226 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	176	4.4	40:04	9:12
Walk	0.3	116	0	8	32:48

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:33	38.59%	More
800m	4:23	8:49	43.87%	More
1km	5:29	8:49	45.69%	More
Mile	8:59	8:59	47.44%	More
5k	28:10	9:04	51.45%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:36	7:36	56.05
5km	27:24	8:49	52.90
5M	46:56	9:23	50.27
10km	1:00:01	9:40	49.09
10M	1:42:48	10:17	47.37
Half	2:19:31	10:39	45.82
20M	3:45:10	11:16	44.98
Mara	5:05:36	11:40	44.20

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