Thu 7th May 2020 at 4:00pm by denisef

Run > Recovery Run

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Time
30:02
Miles
2.34
Min/mi
12:50
Pacing
85%
WAVA
36.35
Stride(cm)
86
Cals
305
Cadence
145
BPM
138
%MHR
80.5
B/mi
1767
Asc(m)
15
Surface
Road

Notes & Comments

That was hot and hard work but absolutely proves that after a long run or any speed work I need a recovery run.

Split Summary
===
1) 1m - 12:40(12:40/m) 131/150bpm 122cal 4.74/5.53mph
2) 1m - 12:56(12:56/m) 143/170bpm 137cal 4.64/5.53mph
3) 0.34m - 4:26(13:05/m) 142/148bpm 46cal 4.59/5.34mph

12:40 12:56 4:26

Pace

48%

16%

18%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	49	49	13:03	94 75-114	1227	145 116-158	0/0
0.13	1:35	46	12:16	123 117-131	1509	150 150-152	0/0
0.19	2:26	51	13:29	122 121-124	1646	150 148-152	0/0
0.25	3:12	47	12:28	124 121-127	1545	150 148-152	0/0
0.31	4:00	48	12:50	126 125-128	1618	151 148-154	0/0
0.38	4:46	46	12:09	132 129-135	1603	149 148-150	0/1
0.44	5:36	50	13:22	131 130-132	1751	152 150-154	0/0
0.50	6:20	44	11:42	140 130-148	1637	150 148-150	0/0
0.56	7:10	50	13:27	139 137-142	1869	149 148-150	0/0
0.63	7:57	46	12:21	136 135-136	1679	148 146-150	0/0
0.69	8:44	47	12:40	138 135-139	1747	148 146-148	0/0
0.75	9:28	44	11:49	139 138-139	1643	148 148-148	0/0
0.81	10:18	49	13:05	139 136-140	1818	146 146-148	0/1
0.88	11:03	46	12:11	147 144-150	1791	148 146-150	2/0
0.94	11:52	49	13:01	144 140-149	1875	146 144-148	0/1
1.00	12:40	48	12:41	144 141-145	1826	146 144-148	1/0
1.06	13:58	1:19 +39	21:01	132 119-144	2775	145 116-152	0/1
1.13	14:44	46	12:13	152 147-161	1858	152 148-156	0/1
1.19	15:38	54	14:17	148 146-151	2114	145 142-150	1/0
1.25	16:24	46	12:15	146 145-147	1788	145 142-148	1/0
1.31	17:14	50	13:27	148 146-150	1990	145 142-148	1/0
1.38	18:33	1:19 +23	21:00	143 135-151	3004	143 116-152	1/0
1.44	19:19	46	12:19	140 138-143	1725	147 144-150	0/1
1.50	20:08	49	12:56	142 140-145	1837	130 116-144	2/0
1.56	21:01	53	14:14	136 130-144	1936	140 116-148	1/1
1.63	21:47	46	12:19	150 138-168	1848	145 142-148	0/1
1.69	22:38	51	13:28	143 142-144	1926	143 142-144	0/1
1.75	23:22	44	11:52	145 145-146	1721	143 142-146	0/2
1.81	24:17	55	14:43	142 136-147	2091	129 116-150	0/1
1.88	25:05	47	12:38	137 133-139	1730	147 146-148	0/0
1.94	25:49	45	11:53	143 140-147	1699	147 144-148	0/1
2.00	26:38	49	12:56	146 145-148	1889	142 140-144	1/0
2.06	27:47	1:09 +23	18:26	139 135-147	2563	143 116-152	0/0
2.13	28:34	47	12:28	141 140-143	1758	144 142-146	0/0
2.19	29:22	48	12:45	146 144-147	1861	145 142-146	0/0
2.25	30:22	1:00	16:06	142 136-146	2287	135 116-146	0/0
2.31	31:07	45	12:05	143 139-147	1727	145 144-146	0/0
2.34	31:26	19	12:12	145 144-146	1768	145 144-146	0/0

Heart

138/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 15m, Range 8m, Flat prediction 30:02

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

145 (158 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.5	147	2.2	28:18	13:17
Walk	5.2	116	0.1	1:43	17:12
Pause	4.3	-	-	1:25	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:03	12:16	26.41%	More
800m	6:11	12:27	30.80%	More
1km	7:47	12:32	31.87%	More
Mile	12:40	12:40	33.31%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:12	12:12	34.56
5km	40:34	13:03	36.32
5M	1:07:10	13:26	35.48
10km	1:24:34	13:37	35.21
10M	2:20:02	14:00	35.08
Half	3:06:26	14:14	34.60
20M	4:51:58	14:36	34.83
Mara	6:28:43	14:50	34.69

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