Mon 25th Nov 2019 at 6:00pm by GAZGIB

Run > Recovery Run

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Time
54:10
Miles
5.69
Min/mi
9:31
Pacing
66%
WAVA
49.33
Stride(cm)
102
Cals
749
Cadence
167
BPM
133
%MHR
73.4
B/mi
1265
Surface
Road

Notes & Comments

BFR Recovery Run
===
1) 1m - 9:26(9:26/m) 129/146bpm 132cal 6.36/7.33mph
2) 1m - 9:20(9:20/m) 130/152bpm 126cal 6.42/7.47mph
3) 1m - 9:28(9:28/m) 132/141bpm 125cal 6.34/6.78mph
4) 1m - 10:31(10:31/m) 136/161bpm 142cal 5.7/6.97mph
5) 1m - 8:57(8:57/m) 141/150bpm 133cal 6.71/7.7mph
6) 0.69m - 6:27(9:22/m) 141/152bpm 91cal 6.4/6.72mph

9:26 9:20 9:28 10:31 8:57 6:27

Pin Map

0mi in 0

Pace

12%

46%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:18	2:18	9:13	107 58-130	986	173 166-180
0.50	4:30	2:11	8:45	127 124-128	1112	168 166-170
0.75	6:55	2:26	9:43	133 129-138	1293	166 164-168
1.00	9:28	2:33	10:11	137 132-144	1394	165 122-172
1.25	12:03	2:35 +18	10:20	126 112-152	1303	168 122-174
1.50	14:22	2:19	9:17	131 123-138	1215	168 166-174
1.75	16:39	2:17	9:07	132 129-136	1204	167 164-168
2.00	19:04	2:25	9:41	134 127-142	1297	167 162-170
2.25	21:20	2:16	9:03	135 131-137	1222	167 164-168
2.50	23:53	2:33	10:11	131 123-137	1333	164 122-170
2.75	26:12	2:19	9:16	130 124-135	1204	168 164-170
3.00	28:33	2:21	9:24	134 130-145	1260	168 164-170
3.25	30:54	2:21	9:26	141 135-147	1330	169 168-172
3.50	34:02	3:08 +38	12:33	134 119-145	1681	161 84-170
3.75	36:14	2:12	8:49	143 135-161	1261	168 166-170
4.00	41:04	4:50 +1:24	19:20	127 92-146	2455	163 122-176
4.25	43:08	2:04	8:16	136 132-141	1124	169 166-170
4.50	45:27	2:18	9:14	144 140-150	1329	167 164-170
4.75	47:40	2:13	8:52	143 141-147	1268	167 164-172
5.00	50:01	2:21	9:24	141 137-147	1325	165 160-168
5.25	52:24	2:23	9:31	136 132-140	1294	165 162-168
5.50	54:42	2:18	9:14	144 140-151	1329	165 164-166
5.69	56:29	1:47	9:30	144 140-147	1369	165 162-166

Heart

133/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

167 (180 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.7	167	5.6	52:46	9:45
Walk	2.8	116	0.1	1:40	24:40
Still	0.0	-	-	1	-
Pause	3.5	-	-	2:02	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:42	42.58%	More
800m	4:08	8:19	46.11%	More
1km	5:22	8:38	46.26%	More
Mile	8:47	8:47	48.09%	More
5k	29:31	9:30	48.73%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:33	7:33	55.98
5km	27:17	8:47	52.71
5M	46:47	9:21	50.02
10km	59:51	9:38	48.82
10M	1:42:37	10:16	47.05
Half	2:19:21	10:38	45.48
20M	3:45:04	11:15	44.62
Mara	5:05:37	11:40	43.81

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With	Nigel leading
Route
Where	Bracknell
Event