Wed 11th Dec 2019 at 5:00am by Abi G

Run > Recovery Run

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Time
30:02
Miles
3.55
Min/mi
8:28
Pacing
85%
WAVA
58.44
Stride(cm)
104
Cals
311
Cadence
182
BPM
135
%MHR
72.7
B/mi
1138
Asc(m)
98
Hillscore
3
Surface
Road

Notes & Comments

Early early recovery 30mins, all I had time for before work.

Split Summary
===
1) 1m - 8:50(8:50/m) 135/150bpm 98cal 6.8/7.95mph
2) 1m - 8:20(8:20/m) 136/149bpm 88cal 7.2/7.91mph
3) 1.08m - 8:23(7:47/m) 135/148bpm 80cal 7.16/8.12mph
4) 0.55m - 4:30(8:13/m) 138/148bpm 45cal 7.3/8.22mph

8:50 8:20 8:23 4:30

Pin Map

Imported from Garmin - 2013-04-14

0mi in 0

Pace

16%

70%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:06	1:06	8:52	96 62-133	850	176 174-178	4/2
0.25	2:13	1:06	8:50	133 132-134	1176	176 174-178	3/2
0.38	3:21	1:08	9:07	137 134-142	1248	178 176-184	5/7
0.50	4:27	1:06	8:46	139 135-141	1219	178 174-182	4/6
0.63	5:33	1:07	8:53	134 130-137	1190	179 178-182	6/1
0.75	6:41	1:08	9:01	145 138-148	1307	182 178-186	7/1
0.88	7:46	1:05	8:38	148 143-150	1277	181 178-184	5/2
1.00	8:49	1:04	8:29	141 139-142	1195	183 180-186	4/1
1.13	9:55	1:05	8:43	144 139-149	1256	183 178-186	6/5
1.25	10:55	1:01	8:05	135 128-146	1092	181 178-186	1/7
1.38	11:58	1:02	8:17	132 130-134	1094	183 178-186	1/4
1.50	13:01	1:04	8:30	141 134-144	1197	183 180-188	3/1
1.63	14:03	1:02	8:13	139 133-143	1142	183 178-190	0/4
1.75	15:07	1:04	8:32	133 131-135	1135	183 178-188	1/3
1.88	16:04	57	7:34	133 129-137	1006	182 176-186	2/5
2.00	17:09	1:06	8:45	134 128-139	1173	185 182-186	2/2
2.13	18:13	1:04	8:33	135 130-140	1155	184 180-186	4/3
2.25	19:20	1:07	8:55	141 133-147	1258	184 182-186	6/1
2.38	20:24	1:04	8:28	143 139-147	1211	184 182-186	3/0
2.50	22:01	1:37 +38	13:00	119 112-133	1547	187 180-190	2/1
2.63	23:04	1:03	8:22	136 134-138	1138	185 182-188	0/1
2.75	24:05	1:01	8:05	132 130-137	1068	185 182-188	0/4
2.88	25:08	1:04	8:28	132 128-138	1118	184 180-188	2/5
3.00	26:10	1:02	8:15	136 129-141	1123	183 178-188	4/7
3.13	27:10	59	7:55	129 128-131	1022	185 178-188	1/4
3.25	28:16	1:06	8:48	137 131-144	1206	187 180-192	7/0
3.38	29:18	1:02	8:16	144 141-148	1190	185 178-188	8/7
3.50	30:16	59	7:50	140 136-145	1096	187 184-190	1/5
3.55	30:41	25	8:38	138 136-139	1191	181 176-186	0/3

Heart

135/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 98m, Range 23m, Flat prediction 29:00

Elevation Graph

Biggest Climbs (m)	Min/mi
16 4.4%	9:01
12 1.6%	9:59
See your biggest climbs

Cadence

182 (192 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.0	182	3.5	30:03	8:39
Walk	0.0	0	0	0	NAN:00:00
Pause	2.0	-	-	38	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:47	46.14%	More
800m	3:52	7:47	51.03%	More
1km	4:50	7:47	53.19%	More
Mile	7:47	7:47	56.29%	More
5k	26:44	8:36	57.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:50	7:50	55.98
5km	26:04	8:23	58.78
5M	43:11	8:38	57.88
10km	54:22	8:45	57.54
10M	1:30:01	9:00	57.11
Half	1:59:52	9:09	55.93
20M	3:07:42	9:23	56.04
Mara	4:09:54	9:32	55.64

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