Tue 29th Dec 2020 at 8:00am by Flatlander

Run > Recovery Run

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Time
40:59
Miles
4.00
Min/mi
10:15
Pacing
94%
WAVA
53.15
Stride(cm)
86
Cals
372
Cadence
182
BPM
143
%MHR
79.2
B/mi
1461
Asc(m)
29
Surface
Road

Notes & Comments

1 comments

Slow recovery plod in the cold 0C.

1) 1m - 10:35(10:35/m) 127/152bpm 95cal 5.67/6.3mph I had to walk briefly behind a woman who refused to let me pass in an alleyway.
2) 1m - 10:19(10:19/m) 166/175bpm 94cal 5.81/6.26mph
3) 1m - 10:01(10:01/m) 150/170bpm 89cal 5.99/6.41mph
4) 1m - 10:02(10:02/m) 131/138bpm 94cal 5.98/6.24mph

10:35 10:19 10:01 10:02 2

Fenland Flier
Good plodding.

Pace

97%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:19	1:19	10:36	90 66-115	954	187 178-192	1/1
0.25	2:53	1:34 +12	12:29	126 117-133	1572	177 170-180	0/1
0.38	4:10	1:17	10:18	130 128-132	1339	184 180-188	0/1
0.50	5:33	1:22	10:59	131 129-133	1439	181 174-184	1/0
0.63	6:50	1:17	10:19	133 131-137	1373	185 182-188	1/0
0.75	8:09	1:19	10:32	133 131-136	1401	183 180-188	1/1
0.88	9:28	1:19	10:34	140 137-143	1479	185 184-188	3/0
1.00	10:47	1:19	10:28	146 142-152	1529	187 182-192	2/0
1.13	12:03	1:16	10:08	160 152-166	1621	185 182-188	0/0
1.25	13:24	1:21	10:49	168 165-170	1817	184 182-186	1/0
1.38	14:37	1:13	9:44	168 165-170	1636	183 180-184	0/3
1.50	16:00	1:23	11:07	172 169-175	1913	183 180-186	0/1
1.63	17:20	1:19	10:35	167 166-169	1766	183 180-184	0/1
1.75	18:34	1:14	9:52	165 162-169	1629	183 178-186	0/2
1.88	19:55	1:21	10:51	161 160-163	1746	183 180-184	2/0
2.00	21:06	1:11	9:30	165 162-166	1567	181 180-184	1/1
2.13	22:18	1:12	9:35	167 165-168	1601	183 182-186	1/0
2.25	23:37	1:19	10:31	166 164-167	1745	184 182-186	3/0
2.38	24:59	1:22	10:58	168 166-170	1842	182 180-186	0/3
2.50	26:14	1:15	10:01	162 155-169	1622	183 182-186	3/0
2.63	27:24	1:10	9:20	146 136-157	1364	183 182-186	0/5
2.75	28:39	1:15	9:59	132 130-135	1317	184 182-186	0/3
2.88	29:53	1:14	9:52	129 128-130	1274	183 180-186	1/0
3.00	31:08	1:14	9:55	130 129-131	1290	182 180-184	0/1
3.13	32:23	1:15	10:00	130 130-131	1300	182 178-184	1/0
3.25	33:37	1:15	9:58	130 129-131	1297	180 178-182	0/2
3.38	34:53	1:16	10:05	132 130-133	1330	180 174-184	0/1
3.50	36:09	1:16	10:10	130 129-131	1321	182 180-184	0/0
3.63	37:26	1:16	10:10	134 131-137	1363	181 178-184	1/0
3.75	38:41	1:16	10:04	132 129-133	1329	178 172-180	1/0
3.88	39:56	1:14	9:56	128 127-131	1271	180 178-182	0/0
4.00	41:09	1:13	9:47	134 131-137	1311	180 174-182	1/1

Heart

143/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 29m, Range 10m, Flat prediction 40:59

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

182 (192 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	182	4	41:11	10:17
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:21	9:27	39.29%	More
800m	4:51	9:46	45.52%	More
1km	6:06	9:49	47.27%	More
Mile	9:54	9:54	49.61%	More
5k	31:30	10:08	53.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:26	9:26	52.02
5km	31:21	10:05	53.40
5M	51:55	10:23	52.83
10km	1:05:22	10:31	52.55
10M	1:48:15	10:50	52.62
Half	2:24:07	11:00	51.99
20M	3:45:41	11:17	52.61
Mara	5:00:29	11:28	52.69

Bespoke Fields

Amend your bespoke fields

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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