Mon 12th Jul 2021 at 6:00am by Rrunner

Run > Recovery Run

Amazing
drizzle

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Time
21:27
Miles
2.43
Min/mi
8:50
Pacing
95%
WAVA
49.49
Stride(cm)
109
Cals
261
Cadence
168
BPM
135
%MHR
73.1
B/mi
1193
Asc(m)
16
Surface
Road

Notes & Comments

20 min recovery in the rain. Had trouble getting down the cut through by the schools as there was a thorny Bush growing across it. Adapted the route.

First run out in new Ghost 14s. As always impressed with them.

Split Summary
===
1) 1km - 5:41(5:41/km) 127/136bpm [722b/km] 66cal
2) 1km - 5:26(5:26/km) 136/139bpm [739b/km] 67cal
3) 1km - 5:21(5:21/km) 138/141bpm [739b/km] 67cal
4) 0.65km - 3:32(5:28/km) 140/143bpm [765b/km] 44cal
5) 0.26km - 1:27(5:30/km) 140/141bpm [770b/km] 17cal

5:41 5:26 5:21 3:32 1:27

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	1:13	1:13	9:40	117 102-123	1131	172 166-178	0/1
0.25	2:25	1:13	9:41	126 123-128	1220	170 166-172	1/0
0.38	3:31	1:06	8:46	130 128-132	1140	169 162-172	0/1
0.50	4:37	1:06	8:45	131 129-134	1147	170 168-172	1/1
0.63	5:43	1:06	8:49	134 132-136	1182	168 166-170	1/2
0.75	6:45	1:03	8:22	135 133-137	1130	167 164-168	1/0
0.88	7:52	1:07	8:54	138 137-139	1228	167 164-170	1/0
1.00	9:00	1:08	9:05	136 132-138	1234	166 164-168	0/2
1.13	10:06	1:06	8:46	136 132-137	1191	167 164-168	2/0
1.25	11:11	1:05	8:37	136 134-137	1172	166 164-168	0/2
1.38	12:14	1:04	8:30	137 134-140	1165	167 164-168	2/0
1.50	13:20	1:06	8:47	139 137-141	1221	167 164-170	0/1
1.63	14:26	1:06	8:46	137 136-139	1200	167 166-170	1/1
1.75	15:33	1:07	8:58	138 136-140	1238	168 166-170	0/1
1.88	16:34	1:01	8:05	139 138-142	1122	168 166-170	1/1
2.00	17:38	1:05	8:37	143 142-143	1231	168 166-170	1/0
2.13	18:46	1:08	9:04	139 137-142	1259	167 164-168	1/1
2.25	19:51	1:05	8:41	139 137-142	1207	168 166-170	0/0
2.38	20:58	1:06	8:51	139 138-141	1229	167 164-170	1/1
2.43	21:27	29	9:05	140 139-141	1272	166 164-168	1/0

Heart

135/143max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 16m, Range 2m, Flat prediction 21:27

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

168 (178 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	167	2.4	21:27	8:50
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:17	37.95%	More
800m	4:16	8:35	42.28%	More
1km	5:21	8:37	44.09%	More
Mile	8:38	8:38	46.81%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:16	8:16	48.87
5km	27:55	8:59	49.20
5M	46:32	9:18	47.94
10km	58:46	9:27	47.36
10M	1:37:56	9:48	46.91
Half	2:10:52	9:59	46.06
20M	3:26:06	10:18	46.34
Mara	4:35:23	10:31	46.25

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Volume (kg)
TE
RPE