Mon 23rd Dec 2019 at 6:00am by mikep

Run > Recovery Run

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Time
46:12
Miles
5.04
Min/mi
9:10
Pacing
96%
WAVA
57.19
Stride(cm)
98
Cals
594
Cadence
179
BPM
139
%MHR
81.4
B/mi
1276
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:30(9:30/m) 116/126bpm 100cal 6.31/6.72mph
2) 1m - 9:29(9:29/m) 128/132bpm 113cal 6.33/6.64mph
3) 1m - 9:16(9:16/m) 136/147bpm 115cal 6.48/6.8mph
4) 1m - 8:52(8:52/m) 148/156bpm 123cal 6.76/7.08mph
5) 1m - 8:41(8:41/m) 163/187bpm 137cal 6.91/7.37mph
6) 0.04m - 23(8:40/m) 180/182bpm 6cal 6.93/6.87mph

9:30 9:29 9:16 8:52 8:41 23

Pace

99%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:29	2:29	9:57	109 103-117	1084	174 172-178
0.50	4:48	2:19	9:14	116 113-118	1071	180 176-184
0.75	7:06	2:18	9:13	118 115-120	1087	179 174-182
1.00	9:30	2:24	9:38	122 116-126	1175	178 174-184
1.25	11:52	2:21	9:25	125 123-128	1176	176 174-182
1.50	14:13	2:21	9:25	128 126-130	1204	176 174-180
1.75	16:36	2:24	9:35	129 128-131	1236	175 172-178
2.00	18:59	2:23	9:31	128 125-132	1218	177 174-182
2.25	21:21	2:22	9:27	134 130-138	1267	175 174-178
2.50	23:42	2:21	9:24	128 118-136	1203	177 174-182
2.75	26:00	2:18	9:13	138 132-147	1271	177 172-182
3.00	28:15	2:15	9:01	143 140-145	1289	179 176-180
3.25	30:30	2:14	8:57	146 140-152	1307	181 178-184
3.50	32:43	2:14	8:55	146 142-154	1302	178 176-180
3.75	34:55	2:12	8:48	151 147-154	1329	182 180-184
4.00	37:08	2:12	8:49	152 148-156	1341	180 178-182
4.25	39:20	2:12	8:48	156 150-163	1372	181 180-182
4.50	41:30	2:10	8:40	160 155-172	1386	183 182-186
4.75	43:39	2:09	8:36	160 157-162	1377	182 180-184
5.00	45:49	2:10	8:41	176 163-187	1528	181 178-184
5.04	46:12	23	8:55	180 179-182	1606	182 180-184

Heart

139/187max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

179 (186 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	178	5	46:12	9:10
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:34	41.64%	More
800m	4:17	8:37	49.49%	More
1km	5:22	8:38	51.51%	More
Mile	8:41	8:41	54.12%	More
5k	27:49	8:57	57.56%	More
5 miles	45:46	9:09	57.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:02	8:02	58.47
5km	27:23	8:49	58.47
5M	45:48	9:10	57.15
10km	57:56	9:19	56.53
10M	1:36:55	9:42	55.98
Half	2:09:46	9:54	54.96
20M	3:25:02	10:15	55.12
Mara	4:34:33	10:29	54.88

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