Mon 9th Mar 2020 at 12:00pm by McGettingThere

Run > Recovery Run

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Time
31:05
Miles
3.46
Min/mi
8:59
Pacing
49%
WAVA
51.72
Stride(cm)
102
Cals
244
Cadence
176
BPM
121
%MHR
67.7
B/mi
1083
Asc(m)
104
Hillscore
3
Surface
Road

Notes & Comments

Struggled with left achilles - felt worse the slower I went. Strange pain at the top of the achilles - new injury spot

Split Summary
===
1) 1m - 8:48(8:48/m) 135/155bpm 97cal 6.82/8.39mph
2) 1m - 9:35(9:35/m) 115/153bpm 67cal 6.26/7.24mph
3) 1m - 8:29(8:29/m) 118/123bpm 57cal 7.07/7.83mph
4) 0.46m - 4:12(9:09/m) 112/127bpm 23cal 6.56/7.76mph

8:48 9:35 8:29 4:12

Pace

13%

35%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:17	1:17	10:12	127 91-153	1295	172 112-180	2/3
0.25	2:19	1:02	8:17	135 133-135	1118	179 176-186	3/2
0.38	3:20	1:01	8:08	138 134-141	1122	179 176-182	3/4
0.50	4:31	1:12	9:33	138 136-140	1318	177 170-186	15/2
0.63	5:37	1:06	8:48	138 136-140	1215	178 176-182	2/1
0.75	6:42	1:05	8:40	136 134-138	1178	180 176-184	8/0
0.88	8:19	1:37 +33	12:55	136 129-142	1757	171 120-178	3/7
1.00	9:21	1:02	8:19	134 118-155	1114	177 168-184	4/5
1.13	10:28	1:06	8:51	141 136-151	1247	177 174-184	2/6
1.25	11:32	1:04	8:32	141 136-145	1204	175 166-182	3/9
1.38	12:34	1:02	8:14	136 121-145	1119	177 166-184	2/4
1.50	13:43	1:09	9:12	101 87-124	930	178 176-180	6/0
1.63	15:48	2:06 +55	16:46	95 83-104	1593	174 120-184	8/4
1.75	17:38	1:50 +25	14:40	102 71-129	1495	173 120-184	6/16
1.88	19:09	1:30	12:04	106 93-115	1279	172 122-182	2/2
2.00	20:16	1:07	9:00	113 111-116	1016	182 180-184	5/1
2.13	21:27	1:11	9:29	118 112-122	1120	179 174-186	1/5
2.25	22:30	1:03	8:23	118 115-121	990	181 178-186	2/2
2.38	23:32	1:02	8:15	116 116-117	956	178 172-184	1/2
2.50	24:31	59	7:55	116 115-117	918	177 174-180	2/1
2.63	25:35	1:04 +4	8:30	118 116-120	1003	171 160-180	0/6
2.75	26:34	59	7:49	118 117-120	922	177 174-180	2/2
2.88	27:40	1:06	8:52	118 114-120	1046	177 174-182	2/3
3.00	28:49	1:09	9:08	119 115-122	1088	177 176-178	1/2
3.13	32:12	3:23 +2:17	27:04	103 82-120	2787	177 120-188	3/3
3.25	33:25	1:13 +2	9:46	109 96-124	1064	179 152-186	5/1
3.38	34:32	1:07	8:56	115 110-118	1028	185 180-188	1/4
3.46	35:20	48	9:28	121 114-127	1145	185 182-188	1/2

Heart

121/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 104m, Range 29m, Flat prediction 31:14

Elevation Graph

Biggest Climbs (m)	Min/mi
19 2.5%	8:47
12 5.3%	8:43
See your biggest climbs

Cadence

176 (188 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.1	178	3.4	30:42	9:03
Walk	11.7	122	0	4:12	3:49:48
Still	0.0	-	-	1	-
Pause	1.2	-	-	25	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:47	42.12%	More
800m	4:00	8:02	47.65%	More
1km	5:04	8:09	49.02%	More
Mile	8:28	8:28	49.93%	More
5k	31:58	10:17	44.98%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:27	7:27	56.73
5km	27:28	8:50	52.35
5M	47:28	9:30	49.30
10km	1:00:57	9:49	47.94
10M	1:45:22	10:32	45.82
Half	2:23:45	10:58	44.09
20M	3:53:52	11:42	42.94
Mara	5:19:04	12:11	41.97

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