Mon 25th Nov 2019 at 9:00am by Abi G

Run > Recovery Run

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Time
35:01
Miles
4.08
Min/mi
8:35
Pacing
90%
WAVA
57.88
Stride(cm)
105
Cals
324
Cadence
179
BPM
129
%MHR
69.9
B/mi
1109
Asc(m)
53
Hillscore
1
Surface
Road

Notes & Comments

Recovery run avoiding the hills.
Left hamstring a bit tight but otherwise just tired legs.

Split Summary
===
1) 1m - 8:48(8:48/m) 123/134bpm 80cal 6.81/7.24mph
2) 1m - 8:32(8:32/m) 128/136bpm 78cal 7.03/7.66mph
3) 1m - 8:39(8:39/m) 134/140bpm 85cal 6.93/7.97mph
4) 1m - 8:23(8:23/m) 133/141bpm 76cal 7.15/8.45mph
5) 0.08m - 38(7:56/m) 132/135bpm 5cal 7.56/7.56mph

8:48 8:32 8:39 8:23 38

Pin Map

0mi in 0

Pace

18%

79%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:08	1:08	9:00	104 86-121	937	169 110-176	3/2
0.25	2:19	1:11	9:30	129 121-134	1225	175 174-176	4/0
0.38	3:26	1:08	9:01	128 124-133	1154	176 176-176	0/1
0.50	4:34	1:07	8:59	128 125-132	1151	176 176-176	5/0
0.63	5:36	1:02	8:19	124 122-128	1032	178 176-182	1/1
0.75	6:41	1:04	8:34	124 121-128	1062	177 176-178	0/4
0.88	7:44	1:03	8:25	123 122-124	1035	177 174-182	0/3
1.00	8:48	1:04	8:34	123 119-126	1054	177 174-180	0/2
1.13	9:53	1:06	8:44	123 122-125	1075	178 176-184	1/1
1.25	10:56	1:03	8:23	125 122-128	1048	179 176-184	0/3
1.38	12:01	1:05	8:40	131 127-133	1136	180 176-184	1/1
1.50	13:04	1:03	8:23	132 130-133	1106	178 176-180	4/0
1.63	14:08	1:04	8:33	133 131-135	1137	180 176-184	2/0
1.75	15:10	1:02	8:17	132 130-134	1094	180 176-182	0/2
1.88	16:38	1:28 +25	11:41	124 111-131	1449	175 114-186	1/2
2.00	17:45	1:07	8:52	124 112-134	1100	183 180-184	2/0
2.13	18:49	1:04	8:34	135 133-137	1157	183 180-186	2/0
2.25	19:54	1:05	8:42	133 130-136	1158	184 180-186	0/4
2.38	20:56	1:01	8:10	131 129-132	1071	182 178-186	0/2
2.50	22:01	1:05	8:43	131 130-132	1141	182 180-186	2/0
2.63	23:07	1:06	8:50	132 131-134	1166	184 180-186	2/1
2.75	24:13	1:06	8:45	135 133-138	1181	184 180-186	3/0
2.88	25:18	1:05	8:43	137 136-138	1195	183 180-186	1/1
3.00	26:24	1:06	8:47	136 134-140	1194	182 178-184	5/0
3.13	27:30	1:06	8:50	136 133-138	1201	183 178-184	3/0
3.25	28:34	1:03	8:27	137 135-139	1159	183 180-184	0/2
3.38	29:41	1:08 +11	9:01	132 126-139	1191	182 178-184	1/4
3.50	30:45	1:04	8:33	133 128-137	1137	180 176-184	1/2
3.63	31:47	1:02	8:14	128 122-134	1053	177 176-180	0/7
3.75	32:49	1:02	8:17	124 121-132	1026	181 176-184	5/1
3.88	33:53	1:04	8:34	136 133-141	1166	180 176-184	3/2
4.00	34:59	1:06	8:48	134 133-136	1178	181 174-184	0/3
4.08	35:38	39	8:05	133 131-134	1075	182 178-184	1/0

Heart

129/141max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 53m, Range 15m, Flat prediction 34:51

Elevation Graph

Biggest Climbs (m)	Min/mi
14 1.2%	8:46
See your biggest climbs

Cadence

179 (186 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.1	179	4.1	34:58	8:38
Walk	1.4	112	0	29	57:39
Pause	0.5	-	-	11	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:09	44.10%	More
800m	4:04	8:10	48.67%	More
1km	5:08	8:15	50.19%	More
Mile	8:28	8:28	51.78%	More
5k	27:02	8:42	56.69%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:53	7:53	55.62
5km	26:14	8:27	58.41
5M	43:26	8:41	57.54
10km	54:42	8:48	57.19
10M	1:30:34	9:03	56.76
Half	2:00:35	9:12	55.60
20M	3:08:50	9:27	55.70
Mara	4:11:24	9:36	55.31

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