Fri 29th Nov 2019 at 5:00am by Rrunner

Run > Recovery Run

Amazing
icy
v cold

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Time
30:08
Miles
3.13
Min/mi
9:38
Pacing
96%
WAVA
45.28
Stride(cm)
102
Cals
363
Cadence
164
BPM
141
%MHR
76
B/mi
1354
Asc(m)
31
Hillscore
1
Surface
Road

Notes & Comments

W3S4 : HR based recovery run.

Aimed for sub 146. Nice and easy, just a bit slower than before.

Split Summary
===
1) 1km - 6:05(6:05/km) 137/147bpm 73cal 9.86/11.25kmph
2) 1km - 6:07(6:07/km) 142/149bpm 76cal 9.8/10.14kmph
3) 0.48km - 2:47(5:52/km) 141/144bpm 33cal 10.23/10.31kmph
4) 1km - 5:54(5:54/km) 143/147bpm 72cal 10.17/10.88kmph
5) 1km - 5:52(5:52/km) 143/147bpm 70cal 10.22/10.58kmph
6) 0.55km - 3:14(5:53/km) 144/151bpm 38cal 10.19/10.71kmph
7) 0.02km - 8(8:35/km) 145/146bpm 1cal 6.98/10.08kmph

6:05 6:07 2:47 5:54 5:52 3:14 8

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:12	1:12	9:34	119 98-131	1138	167 122-172	0/2
0.25	2:24	1:12	9:37	136 131-140	1307	169 168-170	3/0
0.38	3:42	1:18	10:25	141 138-143	1468	168 166-172	4/0
0.50	4:58	1:16	10:10	143 139-147	1454	166 164-168	3/0
0.63	6:09	1:11	9:26	143 141-146	1349	167 164-170	0/1
0.75	7:23	1:14	9:52	142 140-143	1400	166 164-166	1/1
0.88	8:34	1:11	9:32	142 140-143	1353	164 162-166	1/1
1.00	9:50	1:16	10:06	146 143-149	1475	162 160-164	2/0
1.13	11:07	1:17	10:16	143 140-146	1469	163 160-164	2/0
1.25	12:18	1:11	9:25	139 137-140	1308	163 160-164	2/2
1.38	13:29	1:11	9:31	140 137-142	1332	163 162-166	0/1
1.50	14:40	1:11	9:25	142 140-144	1338	163 160-164	0/2
1.63	15:52	1:13	9:42	141 139-145	1367	163 162-166	1/0
1.75	17:03	1:11	9:27	144 142-146	1361	163 162-164	1/0
1.88	18:13	1:10	9:20	143 141-145	1336	163 162-164	2/0
2.00	19:25	1:12	9:33	144 142-146	1375	163 160-164	3/1
2.13	20:36	1:11	9:28	143 140-145	1354	164 162-166	0/1
2.25	21:45	1:09	9:11	141 139-143	1295	163 160-166	0/2
2.38	22:56	1:11	9:27	144 140-147	1362	162 160-164	1/1
2.50	24:09	1:13	9:44	145 143-146	1411	161 158-164	2/0
2.63	25:23	1:15	9:57	144 142-147	1433	162 158-164	0/1
2.75	26:30	1:07	8:53	140 138-143	1243	163 160-164	0/2
2.88	27:39	1:09	9:09	146 142-150	1335	161 156-164	0/5
3.00	28:51	1:12	9:37	141 139-142	1356	162 160-164	0/2
3.13	30:05	1:15	9:58	145 142-148	1445	161 158-164	1/0

Heart

141/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 31m, Range 14m, Flat prediction 29:58

Elevation Graph

Biggest Climbs (m)	Min/mi
11 1.5%	9:56
See your biggest climbs

Cadence

164 (172 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	163	3.1	30:09	9:38
Walk	0.0	122	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	8:59	34.44%	More
800m	4:37	9:18	38.38%	More
1km	5:50	9:23	39.77%	More
Mile	9:25	9:25	42.30%	More
5k	29:51	9:36	45.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:51	8:51	44.99
5km	29:54	9:37	45.26
5M	49:49	9:58	44.10
10km	1:02:55	10:08	43.55
10M	1:44:51	10:29	43.13
Half	2:20:06	10:42	42.35
20M	3:40:38	11:02	42.61
Mara	4:54:49	11:15	42.52

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Volume (kg)
TE
RPE	3