Mon 18th Jan 2021 at 5:00pm by brucie13

Run > Recovery Run

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Time
31:49
Miles
3.62
Min/mi
8:47
Pacing
79%
WAVA
53.38
Stride(cm)
116
Cals
501
Cadence
159
Asc(m)
52
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:48(9:48/m) 78/90rpm
2) 1m - 8:05(8:05/m) 82/88rpm
3) 1m - 8:29(8:29/m) 81/85rpm
4) 0.62m - 5:26(8:44/m) 80/85rpm

9:48 8:05 8:29 5:26

Pace

11%

60%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:17	1:17	10:16	146 92-176	2/2
0.25	2:23	1:06	8:47	164 160-170	3/0
0.38	4:16	1:53	15:04	127 102-168	1/3
0.50	5:23	1:07	8:59	165 160-168	4/1
0.63	6:30	1:06	8:51	164 160-172	2/2
0.75	7:39	1:09	9:14	164 162-168	2/2
0.88	8:45	1:07	8:52	164 162-166	1/2
1.00	9:49	1:03	8:27	164 162-166	1/3
1.13	10:49	1:00	8:01	165 162-168	1/2
1.25	11:49	1:00	8:01	164 162-166	1/2
1.38	12:47	58	7:47	165 162-168	3/1
1.50	13:48	1:01	8:08	166 164-168	1/1
1.63	14:50	1:01	8:10	166 166-168	2/1
1.75	15:51	1:02	8:13	165 164-166	0/2
1.88	16:48	57	7:33	166 164-172	1/1
2.00	17:54	1:06	8:47	165 162-174	2/1
2.13	19:11	1:17	10:17	142 122-170	1/1
2.25	20:12	1:01	8:10	162 160-164	1/1
2.38	21:15	1:03	8:20	165 162-170	2/1
2.50	22:19	1:04	8:31	163 162-164	3/1
2.63	23:16	58	7:41	163 160-166	0/3
2.75	24:17	1:01	8:10	163 160-164	2/1
2.88	25:19	1:02	8:13	162 160-164	2/1
3.00	26:22	1:03	8:27	163 160-166	2/1
3.13	27:30	1:07	8:58	152 126-166	2/1
3.25	28:33	1:03	8:27	161 156-168	1/3
3.38	29:38	1:05	8:43	164 162-166	2/2
3.50	30:40	1:02	8:13	161 158-166	1/3
3.62	31:50	1:10	9:37	163 160-166	2/2

Elevation

Asc 52m, Range 8m, Flat prediction 31:49

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

159 (176 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.0	164	3.5	29:55	8:31
Walk	6.0	115	0.1	1:55	17:57

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:46	42.45%	More
800m	3:56	7:56	48.75%	More
1km	4:56	7:57	50.71%	More
Mile	8:01	8:01	53.09%	More
5k	26:13	8:26	55.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:08	8:08	52.37
5km	27:03	8:42	53.58
5M	44:48	8:58	52.66
10km	56:25	9:05	52.22
10M	1:33:25	9:21	52.12
Half	2:04:22	9:30	51.40
20M	3:14:46	9:44	52.01
Mara	4:19:19	9:54	52.08

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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