Mon 2nd Dec 2019 at 5:00am by Rrunner

Run > Recovery Run

Amazing
icy
baltic

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Time
30:10
Miles
3.13
Min/mi
9:38
Pacing
96%
WAVA
45.14
Stride(cm)
103
Cals
365
Cadence
162
BPM
142
%MHR
76.9
B/mi
1372
Asc(m)
31
Hillscore
1
Surface
Road

Notes & Comments

W4(recovery) S1: 30 min recovery run, HR based.

Very cold and icey out there this morning. Never really warmed up but had plenty of layers on (2 hats!)

Split Summary
===
1) 1km - 6:04(6:04/km) 141/148bpm 75cal 9.9/10.78kmph
2) 1km - 6:11(6:11/km) 143/150bpm 77cal 9.69/10.18kmph
3) 0.46km - 2:45(5:55/km) 140/146bpm 33cal 10.15/10.25kmph
4) 1km - 5:58(5:58/km) 144/148bpm 73cal 10.05/10.35kmph
5) 1km - 5:52(5:52/km) 143/149bpm 70cal 10.22/10.55kmph
6) 0.54km - 3:10(5:50/km) 142/150bpm 36cal 10.3/10.81kmph
7) 0.02km - 10(8:08/km) 143/145bpm 1cal 7.38/10.04kmph

6:04 6:11 2:45 5:58 5:52 3:10 10

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	1:10	1:10	9:19	139 130-146	1296	164 122-172	0/2
0.25	2:25	1:15	9:58	140 136-143	1395	166 164-168	3/0
0.38	3:39	1:14	9:56	142 140-144	1410	164 162-168	4/0
0.50	4:56	1:17	10:17	142 136-148	1460	163 160-166	3/0
0.63	6:07	1:11	9:25	141 139-143	1327	162 160-164	0/1
0.75	7:20	1:13	9:44	143 140-145	1392	162 158-164	1/1
0.88	8:32	1:13	9:41	141 139-143	1365	161 160-162	1/0
1.00	9:47	1:14	9:55	147 141-150	1459	159 156-162	2/0
1.13	11:07	1:20	10:38	143 139-145	1521	160 158-162	2/1
1.25	12:19	1:13	9:44	139 137-142	1352	160 158-164	2/2
1.38	13:32	1:13	9:41	139 136-143	1347	161 160-162	0/1
1.50	14:43	1:11	9:25	142 140-146	1338	162 160-164	0/2
1.63	15:54	1:11	9:30	141 140-144	1340	162 160-164	0/0
1.75	17:06	1:12	9:36	143 141-145	1374	162 162-164	2/0
1.88	18:18	1:12	9:35	145 144-146	1390	162 160-164	2/0
2.00	19:32	1:14	9:50	146 143-148	1435	161 160-162	3/1
2.13	20:44	1:12	9:37	143 140-145	1375	161 160-162	0/2
2.25	21:52	1:08	9:03	142 140-144	1284	161 160-162	0/2
2.38	23:02	1:11	9:24	144 139-148	1355	161 158-164	1/0
2.50	24:15	1:13	9:41	145 141-147	1405	162 160-164	2/1
2.63	25:27	1:12	9:37	146 143-149	1404	162 160-164	0/1
2.75	26:38	1:11	9:25	141 139-143	1327	161 160-162	0/2
2.88	27:46	1:09	9:08	144 138-149	1316	161 158-162	0/4
3.00	28:56	1:10	9:19	139 136-141	1296	162 160-164	0/2
3.12	30:11	1:15	10:07	143 141-145	1446	161 158-164	1/0

Heart

142/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 31m, Range 14m, Flat prediction 30:01

Elevation Graph

Biggest Climbs (m)	Min/mi
11 1.7%	9:59
See your biggest climbs

Cadence

162 (172 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	161	3.1	30:11	9:40
Walk	0.0	122	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:09	33.85%	More
800m	4:39	9:21	38.15%	More
1km	5:51	9:25	39.65%	More
Mile	9:24	9:24	42.36%	More
5k	29:57	9:38	45.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:52	8:52	44.90
5km	29:56	9:38	45.21
5M	49:53	9:59	44.04
10km	1:02:59	10:08	43.50
10M	1:44:58	10:30	43.08
Half	2:20:15	10:42	42.31
20M	3:40:53	11:03	42.57
Mara	4:55:09	11:16	42.48

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Volume (kg)
TE
RPE	3