Fri 31st Jan 2020 at 9:00am by Flatlander

Run > Recovery Run

breezy

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Time
28:39
Miles
3.00
Min/mi
9:33
Pacing
86%
WAVA
55.84
Stride(cm)
103
Cals
247
Cadence
163
BPM
132
%MHR
73.6
B/mi
1265
Asc(m)
17
Surface
Mixed

Notes & Comments

2 comments

This morning I felt very tired following yesterday's late-to-sleep night after the pub, so this was a recovery run. I was surprised it was so quick, although I slowed down on the trail.

1) 1m - 9:20(9:20/m) 128/137bpm 80cal 6.43/6.8mph
2) 1m - 9:28(9:28/m) 137/143bpm 86cal 6.33/6.66mph
3) 1m - 9:49(9:49/m) 135/141bpm 81cal 6.11/6.85mph

9:20 9:28 9:49 1

	Fenland Flier Looking good and you don’t go out often, I hope you enjoyed the evening.
	Flatlander I did, thank you, it was with 3 friends from my athletics club so I had things I could talk about.

Pace

48%

46%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:11	1:11	9:32	107 83-125	1019	162 106-170	1/1
0.25	2:21	1:10	9:18	125 125-126	1163	163 160-166	1/0
0.38	3:32	1:11	9:25	128 126-131	1205	164 160-166	2/0
0.50	4:43	1:11	9:30	132 131-133	1254	164 162-166	0/1
0.63	5:59	1:16	10:06	132 131-134	1332	165 162-168	1/1
0.75	7:09	1:10	9:18	135 133-137	1255	165 162-168	0/1
0.88	8:14	1:05	8:41	133 131-134	1155	166 162-168	0/2
1.00	9:29	1:15 +10	10:00	132 131-134	1320	164 162-166	0/1
1.13	10:40	1:11	9:30	138 135-139	1311	165 164-166	0/0
1.25	11:50	1:10	9:18	136 135-138	1266	165 164-166	0/0
1.38	13:01	1:11	9:32	135 133-138	1287	165 162-166	1/0
1.50	14:18	1:17	10:13	138 137-139	1410	164 162-168	0/1
1.63	15:29	1:11	9:31	138 135-140	1313	164 160-168	0/1
1.75	16:43	1:14	9:50	139 137-142	1367	164 162-168	2/0
1.88	17:47	1:05	8:36	138 137-139	1187	162 160-168	0/1
2.00	18:58	1:10	9:22	136 135-139	1275	164 160-166	0/1
2.13	20:11	1:13	9:46	137 135-138	1338	164 162-166	1/0
2.25	21:22	1:11	9:30	135 134-137	1283	164 162-166	1/0
2.38	22:30	1:08	9:05	139 137-140	1263	163 160-164	1/0
2.50	23:41	1:11	9:26	136 135-137	1283	163 162-164	0/0
2.63	24:52	1:11	9:27	133 131-136	1257	162 158-166	1/1
2.75	26:00	1:08	9:06	136 134-138	1237	162 160-166	1/0
2.88	27:20	1:20	10:36	133 132-135	1410	161 156-164	1/0
3.00	29:02	1:42 +16	13:35	129 123-133	1752	159 122-164	0/1

Heart

132/142max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 17m, Range 7m, Flat prediction 28:39

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

163 (170 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.3	163	3	28:34	9:32
Walk	1.7	113	0	29	1:52:14

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:44	41.85%	More
800m	4:33	9:09	48.09%	More
1km	5:43	9:12	49.93%	More
Mile	9:14	9:14	52.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:56	8:56	54.45
5km	29:44	9:34	55.79
5M	49:14	9:51	55.18
10km	1:01:59	9:59	54.88
10M	1:42:39	10:16	54.94
Half	2:16:40	10:26	54.28
20M	3:34:02	10:42	54.92
Mara	4:44:57	10:53	55.01

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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