Fri 7th May 2021 at 5:00am by Rrunner

Run > Recovery Run

Good
cold

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Time
25:50
Miles
2.46
Min/mi
10:30
Pacing
94%
WAVA
41.65
Stride(cm)
96
Cals
301
Cadence
160
BPM
143
%MHR
77.3
B/mi
1502
Asc(m)
24
Hillscore
2
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 6:39(6:39/km) 138/148bpm [918b/km] 76cal
2) 1km - 6:42(6:42/km) 145/149bpm [970b/km] 79cal
3) 1km - 6:26(6:26/km) 145/148bpm [933b/km] 75cal
4) 0.96km - 6:03(6:19/km) 146/151bpm [923b/km] 71cal

4k recovery run. Aiming for Z3 all the way round. Pace for this rate but it's only been three weeks. Fitness easy to loose, hard to gain.

6:39 6:42 6:26 6:03

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:16	1:16	10:11	120 96-137	1221	168 166-172
0.25	2:31	1:14	9:54	137 136-138	1355	165 164-166
0.38	3:50	1:19	10:33	143 137-148	1509	161 156-164
0.50	5:16	1:26	11:31	146 145-147	1681	157 156-158
0.63	6:40	1:24	11:15	146 143-148	1642	158 156-160
0.75	8:01	1:20	10:43	143 142-144	1533	159 158-160
0.88	9:21	1:20	10:40	145 143-147	1546	159 158-162
1.00	10:42	1:21	10:52	147 145-148	1596	159 156-160
1.13	12:04	1:22	10:58	147 146-149	1612	158 156-160
1.25	13:25	1:20	10:44	146 143-148	1566	160 158-160
1.38	14:42	1:17	10:18	146 144-148	1504	160 158-160
1.50	16:04	1:21	10:51	145 143-147	1573	159 158-160
1.63	17:22	1:19	10:30	145 143-146	1523	160 160-162
1.75	18:38	1:15	10:02	146 144-148	1465	160 158-162
1.88	19:54	1:17	10:13	145 142-146	1482	161 160-162
2.00	21:08	1:14	9:50	143 139-146	1407	161 158-164
2.13	22:21	1:13	9:45	142 140-145	1385	159 158-160
2.25	23:38	1:17	10:13	148 143-151	1512	158 156-160
2.38	24:59	1:21	10:47	148 146-151	1596	159 158-160
2.46	25:51	52	10:23	148 146-148	1536	160 158-162

Heart

143/151max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

160 (172 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:42	32.35%	More
800m	4:56	9:55	36.62%	More
1km	6:12	9:58	38.09%	More
Mile	10:12	10:12	39.60%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:50	9:50	41.08
5km	33:11	10:41	41.39
5M	55:19	11:04	40.33
10km	1:09:51	11:14	39.84
10M	1:56:24	11:38	39.47
Half	2:35:33	11:52	38.75
20M	4:04:58	12:15	38.99
Mara	5:27:20	12:30	38.91

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Volume (kg)
TE
RPE