Tue 7th Jan 2020 at 5:00am by Rrunner

Run > Recovery Run

Amazing
cold

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Time
36:42
Miles
4.04
Min/mi
9:05
Pacing
95%
WAVA
48.20
Stride(cm)
110
Cals
466
Cadence
162
BPM
145
%MHR
78.6
B/mi
1320
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 5:50(5:50/km) 138/148bpm 70cal 10.28/11.02kmph
2) 1km - 5:40(5:40/km) 149/154bpm 75cal 10.59/10.88kmph
3) 1km - 5:40(5:40/km) 151/159bpm 75cal 10.58/11.19kmph
4) 1km - 5:29(5:29/km) 146/151bpm 69cal 10.94/11.49kmph
5) 1km - 5:37(5:37/km) 148/153bpm 71cal 10.68/11.12kmph
6) 1km - 5:33(5:33/km) 149/154bpm 70cal 10.8/11.29kmph
7) 0.4km - 2:19(5:47/km) 151/156bpm 29cal 10.39/10.88kmph
8) 0.1km - 34(5:29/km) 148/149bpm 7cal 10.95/10.55kmph

5:50 5:40 5:40 5:29 5:37 5:33 2:19 34

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	1:08	1:08	9:01	112 84-136	1010	168 160-172	0/2
0.25	2:17	1:10	9:19	140 137-144	1304	166 164-168	3/0
0.38	3:31	1:14	9:52	144 141-147	1420	163 160-166	4/0
0.50	4:43	1:12	9:34	144 141-147	1377	163 162-166	3/0
0.63	5:51	1:08	9:03	147 146-148	1330	164 160-166	1/0
0.75	6:57	1:06	8:49	148 147-149	1305	163 160-166	0/1
0.88	8:06	1:09	9:11	147 144-151	1350	161 160-164	2/1
1.00	9:16	1:10	9:21	151 150-152	1411	160 158-162	1/0
1.13	10:25	1:09	9:12	149 147-152	1370	160 158-160	2/0
1.25	11:34	1:09	9:09	151 148-154	1381	161 160-162	4/1
1.38	12:43	1:09	9:13	152 148-157	1402	160 158-162	6/0
1.50	13:56	1:13	9:42	155 151-158	1504	159 158-160	5/0
1.63	15:01	1:05	8:40	151 148-156	1309	162 160-166	1/1
1.75	16:06	1:05	8:40	147 146-149	1275	162 160-164	0/1
1.88	17:15	1:09	9:15	148 147-150	1370	163 162-166	0/2
2.00	18:20	1:05	8:37	145 142-147	1250	160 158-162	0/7
2.13	19:23	1:04	8:29	143 142-146	1213	160 160-162	0/3
2.25	20:31	1:07	8:58	145 139-148	1300	160 158-162	0/2
2.38	21:40	1:10	9:17	149 146-150	1383	160 156-162	0/1
2.50	22:46	1:05	8:44	148 147-150	1292	160 158-162	1/3
2.63	23:55	1:09	9:16	146 144-147	1352	161 160-162	0/1
2.75	25:04	1:09	9:14	146 144-148	1348	160 158-162	1/0
2.88	26:11	1:06	8:52	151 148-153	1338	161 158-164	0/1
3.00	27:20	1:09	9:14	149 147-152	1377	159 156-160	0/3
3.13	28:25	1:04	8:36	148 146-150	1272	162 160-162	0/2
3.25	29:31	1:07	8:55	147 145-148	1311	162 160-166	0/1
3.38	30:40	1:09	9:10	147 146-150	1347	161 160-162	0/2
3.50	31:45	1:05	8:36	147 146-150	1265	161 160-162	0/0
3.63	32:52	1:07	8:59	150 148-151	1348	160 158-162	1/0
3.75	34:01	1:09	9:14	153 151-154	1414	159 158-162	2/0
3.88	35:07	1:06	8:46	153 151-156	1342	160 158-164	2/2
4.00	36:19	1:12	9:37	148 144-151	1424	160 156-162	0/1
4.04	36:43	24	9:29	148 147-148	1402	159 158-160	0/1

Heart

145/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 30m, Flat prediction 36:22

Elevation Graph

Biggest Climbs (m)	Min/mi
18 2.9%	9:17
12 1.7%	9:31
See your biggest climbs

Cadence

162 (172 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	161	4	36:43	9:05
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:32	36.32%	More
800m	4:21	8:45	40.79%	More
1km	5:25	8:43	42.80%	More
Mile	8:49	8:49	45.12%	More
5k	27:57	9:00	48.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:12	8:12	48.55
5km	27:41	8:55	48.88
5M	46:08	9:14	47.62
10km	58:16	9:23	47.02
10M	1:37:06	9:43	46.57
Half	2:09:44	9:54	45.74
20M	3:24:19	10:13	46.02
Mara	4:33:02	10:25	45.92

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Volume (kg)
TE
RPE	5