Fri 2nd Oct 2020 at 11:00am by RobSkedgell

Run > Recovery Run

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Time
46:07
Miles
5.38
Min/mi
8:34
Pacing
93%
WAVA
53.40
Stride(cm)
114
Cals
514
Cadence
165
BPM
125
%MHR
66.7
B/mi
1075
Asc(m)
107
Surface
Road

Notes & Comments

Leyton #CityStrides and QEOP [80/20 Recovery Run 6: 45 mins]

Hard to stay in Z1 due to my tendency to speed up and warm up a little.

Split Summary
===
1) 8.44km - 45:00(5:20/km) 125/135bpm 505cal
2) 0.22km - 1:07(4:59/km) 122/129bpm 9cal

45:00 1:07

Pace

99%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:59	1:59	7:57	128 103-134	1017	167 118-172	2/3
0.50	4:05	2:05	8:22	132 129-135	1104	165 160-180	4/3
0.75	6:11	2:06	8:26	128 125-131	1079	164 160-168	4/5
1.00	8:16	2:05	8:18	126 123-130	1046	166 146-176	3/6
1.25	10:25	2:10	8:38	127 123-130	1097	164 160-166	3/2
1.50	12:39	2:14	8:54	126 120-130	1122	162 156-168	3/1
1.75	14:46	2:07	8:28	123 119-127	1042	165 162-170	3/4
2.00	17:02	2:16	9:06	127 111-131	1156	162 158-168	5/5
2.25	19:05	2:02	8:09	123 114-127	1003	167 164-170	1/4
2.50	21:12	2:07	8:30	126 121-130	1070	165 152-172	3/5
2.75	23:27	2:15	9:00	126 116-133	1134	163 160-174	6/5
3.00	25:42	2:15	9:00	125 111-132	1126	167 148-186	5/2
3.25	27:52	2:10	8:38	126 120-131	1088	166 162-168	11/8
3.50	29:54	2:02	8:08	121 115-130	984	167 164-172	6/16
3.75	31:57	2:03	8:12	125 118-129	1025	168 162-172	5/3
4.00	34:05	2:08	8:33	126 123-128	1078	165 164-170	7/5
4.25	36:19	2:14	8:55	127 119-131	1133	163 160-166	7/3
4.50	38:26	2:07	8:27	123 120-127	1040	165 164-168	2/4
4.75	40:31	2:05	8:22	124 121-127	1037	166 164-168	5/4
5.00	42:38	2:07	8:26	127 122-132	1072	166 162-170	6/8
5.25	45:04	2:26	9:43	120 110-125	1167	164 96-170	7/7
5.38	46:07	1:03	8:14	123 116-129	1012	167 164-170	2/1

Heart

125/135max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 107m, Range 14m, Flat prediction 46:07

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

165 (186 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.2	165	5.4	45:45	8:31
Walk	0.1	116	0	4	25:22
Still	0.7	-	-	18	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:50	40.98%	More
800m	4:02	8:06	46.09%	More
1km	5:03	8:08	47.88%	More
Mile	8:14	8:14	50.16%	More
5k	26:32	8:33	52.94%	More
5 miles	42:36	8:31	53.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:45	7:45	53.31
5km	25:46	8:18	54.53
5M	42:40	8:32	53.53
10km	53:44	8:39	53.05
10M	1:28:58	8:54	52.92
Half	1:58:27	9:03	52.16
20M	3:05:29	9:16	52.79
Mara	4:06:58	9:26	52.86

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