Wed 15th Jan 2020 at 9:00am by Flatlander

Run > Recovery Run

breezy

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Time
51:28
Miles
5.50
Min/mi
9:21
Pacing
92%
WAVA
58.26
Stride(cm)
100
Cals
484
Cadence
171
BPM
138
%MHR
76.7
B/mi
1292
Asc(m)
37
Surface
Road

Notes & Comments

1 comments

Recovery run after yesterday's intervals.
It felt surprisingly comfortable and was quite quick, although my watch showed that I was in HR Zone 2 for most of the time. The only times the HR went high were when I went over the A14 interchange in miles 2 and 5.

1) 0.97m - 9:21(9:39/m) 131/143bpm 87cal 6.22/6.7mph
2) 1m - 9:15(9:15/m) 142/147bpm 94cal 6.48/7.01mph
3) 1m - 9:18(9:18/m) 139/143bpm 89cal 6.45/6.68mph
4) 1m - 9:16(9:16/m) 140/145bpm 87cal 6.47/7.06mph
5) 1m - 9:18(9:18/m) 142/151bpm 87cal 6.45/7.12mph
6) 0.53m - 4:59(9:21/m) 138/140bpm 40cal 6.42/6.72mph

9:21 9:15 9:18 9:16 9:18 4:59

Fenland Flier
That’s good to read.

Pace

38%

53%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:26	2:26	9:42	112 75-129	1087	166 104-172	2/2
0.50	4:50	2:24	9:38	131 128-135	1261	168 164-172	3/2
0.75	7:29	2:39 +13	10:37	137 133-140	1455	170 166-174	1/1
1.00	9:57	2:28	9:51	141 138-145	1388	172 168-176	6/0
1.25	12:13	2:16	9:03	144 140-146	1304	173 170-176	3/3
1.50	14:27	2:14	8:57	142 140-146	1270	174 170-176	1/4
1.75	16:46	2:19	9:16	143 135-147	1326	174 170-180	1/3
2.00	19:07	2:21	9:25	140 136-143	1319	174 172-180	1/2
2.25	21:29	2:21	9:26	140 138-142	1320	173 170-178	2/0
2.50	23:47	2:18	9:12	139 137-141	1279	172 168-176	2/0
2.75	26:08	2:21	9:24	138 135-140	1297	173 168-176	1/2
3.00	28:30	2:23	9:31	140 138-142	1332	172 168-176	0/1
3.25	30:48	2:17	9:10	141 139-143	1292	172 166-178	1/1
3.50	33:14	2:26	9:45	139 138-141	1354	172 166-176	0/2
3.75	35:30	2:16	9:03	140 139-141	1268	171 166-174	1/1
4.00	37:43	2:13	8:53	143 141-145	1270	173 168-178	2/0
4.25	40:18	2:35 +17	10:19	146 139-150	1507	171 166-176	3/0
4.50	42:31	2:13	8:51	141 140-143	1248	173 168-176	3/0
4.75	44:57	2:27	9:47	143 140-144	1399	172 166-174	1/1
5.00	47:13	2:16	9:02	139 138-141	1257	172 170-176	0/6
5.25	49:30	2:17	9:07	138 135-140	1259	170 164-174	1/2
5.50	51:58	2:28	9:52	137 135-140	1353	170 164-172	1/1

Heart

138/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 37m, Range 9m, Flat prediction 51:28

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

171 (180 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.2	171	5.5	51:34	9:25
Walk	0.4	111	0	13	INF:00:00
Pause	0.4	-	-	12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:39	42.32%	More
800m	4:24	8:52	49.66%	More
1km	5:35	9:00	51.07%	More
Mile	9:08	9:08	53.28%	More
5k	28:47	9:16	57.65%	More
5 miles	46:58	9:24	57.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:27	8:27	57.56
5km	28:06	9:03	59.04
5M	46:31	9:18	58.41
10km	58:34	9:26	58.08
10M	1:37:00	9:42	58.15
Half	2:09:08	9:51	57.44
20M	3:22:13	10:07	58.13
Mara	4:29:14	10:17	58.22

Bespoke Fields

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Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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