Wed 30th Dec 2020 at 9:00am by Fenland Flier

Run > Recovery Run

breezy
v cold

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Time
36:33
Miles
4.02
Min/mi
9:06
Pacing
97%
WAVA
54.30
Stride(cm)
103
Cals
344
Cadence
172
BPM
142
%MHR
72.5
B/mi
1293
Asc(m)
31
Surface
Mixed

Notes & Comments

1 comments

Aim 9.18.
Couldn't get the pacing right at all. Felt like a tempo run.

1) 1m - 9:09(9:09/m) 132/147bpm 77cal 6.56/7.2mph
2) 1m - 9:05(9:05/m) 144/149bpm 91cal 6.6/7.14mph
3) 1m - 8:58(8:58/m) 147/150bpm 88cal 6.7/7.51mph
4) 1m - 9:12(9:12/m) 146/151bpm 87cal 6.52/7.21mph
5) 0.02m - 10(8:37/m) 145/145bpm 1cal 6.96/6.39mph

9:09 9:05 8:58 9:12 10

Flatlander
Yes, that was quick for a recovery run.

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	1:09	1:09	9:16	110 95-121	1019	167 130-176	1/1
0.25	2:17	1:08	9:02	134 122-145	1210	175 172-178	1/0
0.38	3:23	1:05	8:43	131 123-136	1142	175 172-180	0/0
0.50	4:32	1:09	9:14	134 132-137	1237	175 174-178	2/1
0.63	5:40	1:08	9:03	135 133-137	1222	173 168-176	0/2
0.75	6:53	1:13	9:46	133 130-137	1298	168 164-172	0/1
0.88	8:01	1:08	9:02	140 134-147	1264	172 170-174	0/1
1.00	9:09	1:08	9:03	141 139-143	1277	175 170-184	1/2
1.13	10:19	1:11	9:26	140 138-141	1321	169 166-172	2/0
1.25	11:27	1:08	9:05	142 141-143	1289	171 170-172	0/2
1.38	12:35	1:07	8:59	143 142-145	1286	172 170-174	1/1
1.50	13:42	1:07	8:57	142 139-145	1272	172 168-174	2/1
1.63	14:49	1:07	8:53	146 145-147	1296	172 170-176	0/1
1.75	15:56	1:07	8:56	147 146-148	1312	170 168-172	2/0
1.88	17:04	1:09	9:11	146 145-147	1340	169 166-172	0/1
2.00	18:17	1:12 +3	9:39	148 145-149	1428	170 164-172	1/1
2.13	19:23	1:06	8:50	144 141-146	1271	174 170-176	0/0
2.25	20:30	1:07	8:53	146 145-146	1296	175 174-176	0/3
2.38	21:38	1:08	9:06	146 145-146	1329	173 172-174	3/0
2.50	22:47	1:09	9:13	146 145-148	1345	171 168-172	1/1
2.63	23:54	1:07	8:59	148 147-149	1328	171 170-172	1/1
2.75	25:01	1:07	8:53	148 147-149	1315	173 172-174	1/2
2.88	26:09	1:08	9:08	147 144-148	1341	172 170-172	2/0
3.00	27:15	1:05	8:42	148 147-150	1287	171 170-172	1/1
3.13	28:25	1:11	9:27	149 147-150	1408	170 170-172	2/0
3.25	29:36	1:11	9:29	147 146-147	1393	170 168-172	0/2
3.38	30:46	1:09	9:13	148 146-150	1365	173 168-176	3/0
3.50	31:55	1:09	9:15	145 141-147	1342	175 174-176	1/1
3.63	33:02	1:07	8:59	143 136-146	1285	177 174-182	0/1
3.75	34:09	1:07	8:56	146 145-146	1304	175 174-176	0/1
3.88	35:17	1:08	9:01	146 145-146	1317	177 174-184	1/0
4.00	36:26	1:09	9:13	145 144-146	1337	173 170-176	0/2
4.02	36:36	10	9:21	145 145-145	1356	173 172-174	0/0

Heart

142/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 31m, Range 6m, Flat prediction 36:33

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

172 (184 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	172	4	36:30	9:06
Walk	0.3	134	0	6	16:05

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:48	39.01%	More
800m	4:25	8:53	45.79%	More
1km	5:34	8:57	47.36%	More
Mile	8:57	8:57	49.90%	More
5k	28:14	9:05	53.90%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:13	8:13	54.37
5km	27:43	8:55	54.89
5M	46:11	9:14	53.74
10km	58:19	9:23	53.19
10M	1:37:09	9:43	52.83
Half	2:09:48	9:55	51.94
20M	3:24:22	10:13	52.28
Mara	4:33:03	10:25	52.17

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