Mon 13th Jan 2020 at 7:00pm by Alun

Run > Recovery Run

rain
windy

Follow User
0 👍

Time
28:31
Miles
3.73
Min/mi
7:39
Pacing
93%
WAVA
63.38
Stride(cm)
135
Cals
431
Cadence
156
BPM
138
%MHR
79.2
B/mi
1053
Asc(m)
90
Hillscore
4
Surface
Road

Notes & Comments

Wet and windy recovery run, started to have flashbacks from the first few miles of yesterday's race at Minnis Bay 🌬🌬🌬🏃‍♂️ but no other issues to report.

Split Summary
===
1) 0.62m - 5:03(8:07/m) 122/132bpm 67cal
2) 0.62m - 4:56(7:57/m) 127/138bpm 68cal
3) 0.62m - 4:48(7:44/m) 133/144bpm 70cal
4) 0.62m - 4:38(7:27/m) 135/144bpm 69cal
5) 0.62m - 4:37(7:26/m) 151/161bpm 77cal
6) 0.62m - 4:28(7:12/m) 160/170bpm 80cal
7) 0m - 1(5:22/m) 154/154bpm

5:03 4:56 4:48 4:38 4:37 4:28 1

Pin Map

0mi in 0

Pace

47%

50%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:03	1:03	8:25	117 100-123	985	155 152-158	3/5
0.25	2:03	1:00	7:59	124 121-126	989	156 154-158	1/2
0.38	3:01	58	7:48	123 120-128	959	155 154-156	1/2
0.50	4:02	1:01	8:07	122 119-125	990	156 156-158	2/1
0.63	5:04	1:01	8:10	127 121-132	1038	155 154-158	6/0
0.75	6:07	1:04	8:30	132 129-133	1123	155 154-156	7/0
0.88	7:09	1:02	8:13	134 129-137	1101	153 148-158	5/1
1.00	8:04	55	7:23	121 112-129	893	155 154-160	0/7
1.13	9:00	55	7:23	117 116-121	864	156 154-158	2/3
1.25	10:03	1:03	8:24	132 124-139	1109	155 152-158	7/0
1.38	11:03	1:00	7:59	140 136-142	1117	155 152-156	3/4
1.50	12:03	1:01	8:05	137 132-143	1108	155 152-156	8/0
1.63	12:59	55	7:22	131 123-138	966	155 152-156	0/7
1.75	13:55	57	7:35	126 123-133	956	155 154-158	0/7
1.88	14:51	56	7:27	129 127-136	962	156 154-158	0/3
2.00	15:46	54	7:15	127 125-129	921	155 154-156	1/4
2.13	16:39	53	7:05	136 131-143	962	157 156-158	2/3
2.25	17:36	57	7:35	137 134-143	1038	156 154-156	2/3
2.38	18:31	56	7:26	136 133-142	1011	157 154-158	4/2
2.50	19:31	59	7:54	142 139-144	1123	156 154-158	3/1
2.63	20:27	56	7:30	152 145-157	1141	156 154-160	4/0
2.75	21:28	1:01	8:05	152 145-157	1229	156 152-162	5/2
2.88	22:25	57	7:38	144 140-154	1100	155 154-158	7/1
3.00	23:18	53	7:05	151 141-160	1069	156 152-160	0/7
3.13	24:09	51	6:49	160 159-162	1090	158 158-160	1/5
3.25	25:03	53	7:07	163 160-169	1161	158 156-160	1/5
3.38	25:55	53	7:01	161 158-165	1129	157 156-158	1/3
3.50	26:48	53	7:03	156 149-162	1100	158 156-160	2/1
3.63	27:45	56	7:32	159 154-163	1198	156 146-160	1/1
3.73	28:31	46	7:18	158 154-160	1154	155 146-162	5/3

Heart

138/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 90m, Range 25m, Flat prediction 27:49

Elevation Graph

Biggest Climbs (m)	Min/mi
19 2.0%	8:14
12 3.7%	8:01
12 2.9%	8:04
See your biggest climbs

Cadence

156 (162 max) Stride Length: 135cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.9	155	3.7	28:13	7:38
Walk	1.1	148	0	18	8:28

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:50	49.57%	More
800m	3:28	6:59	57.30%	More
1km	4:20	6:59	59.65%	More
Mile	7:13	7:13	60.98%	More
5k	23:28	7:33	63.79%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:00	7:00	62.80
5km	23:28	7:33	63.78
5M	39:00	7:48	62.56
10km	49:11	7:55	61.98
10M	1:21:45	8:11	61.67
Half	1:49:04	8:20	60.71
20M	2:51:22	8:34	61.22
Mara	3:48:38	8:44	61.19

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