Mon 10th Jan 2022 at 6:49pm by Alun

Run > Recovery Run

cold

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Time
34:24
Miles
4.06
Min/mi
8:28
Pacing
94%
WAVA
58.25
Stride(cm)
129
Cals
401
Cadence
147
BPM
117
%MHR
67.4
B/mi
994
Asc(m)
178
Hillscore
11
Surface
Road

Notes & Comments

4 miles recovery run, feeling good.

Split Summary
===
1) 0.62m - 5:25(8:43/m) 113/120bpm [985b/mi] 62cal
2) 0.62m - 5:21(8:37/m) 116/124bpm [1000b/mi] 63cal
3) 0.62m - 5:14(8:26/m) 116/129bpm [978b/mi] 60cal
4) 0.62m - 5:11(8:20/m) 121/125bpm [1009b/mi] 63cal
5) 0.62m - 5:22(8:39/m) 119/128bpm [1029b/mi] 62cal
6) 0.62m - 5:03(8:08/m) 117/128bpm [951b/mi] 58cal
7) 0.28m - 2:23(8:21/m) 122/129bpm [1018b/mi] 29cal
8) 0.05m - 24(8:33/m) 118/123bpm [1010b/mi] 4cal

5:25 5:21 5:14 5:11 5:22 5:03 2:23 24

Pin Map

0mi in 0

Pace

37%

61%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:06	1:06	8:49	104 86-112	917	149 146-152	8/0
0.25	2:13	1:06	8:51	113 111-115	1000	149 146-154	9/11
0.38	3:14	1:01	8:08	115 113-117	935	149 146-150	4/7
0.50	4:19	1:06	8:47	115 114-117	1010	149 148-150	3/24
0.63	5:26	1:07	8:53	119 116-121	1057	147 144-150	11/4
0.75	6:35	1:08	9:08	121 120-122	1104	148 146-150	15/0
0.88	7:42	1:08	9:03	123 120-124	1112	146 144-148	1/8
1.00	8:43	1:00	8:04	110 106-120	887	147 144-150	1/11
1.13	9:44	1:01	8:08	109 107-112	886	149 148-150	4/3
1.25	10:51	1:07	8:58	119 114-124	1068	147 144-150	14/11
1.38	11:59	1:08	9:06	127 126-129	1155	146 144-148	12/9
1.50	13:00	1:01	8:07	117 109-127	950	147 144-150	2/10
1.63	14:03	1:02	8:19	108 106-109	898	148 146-152	2/10
1.75	15:04	1:01	8:10	114 110-116	932	147 146-148	2/9
1.88	16:04	1:00	8:03	113 110-115	910	148 146-150	6/6
2.00	17:05	1:01	8:08	115 110-124	935	149 148-152	4/3
2.13	18:07	1:01	8:12	123 122-125	1008	149 146-150	1/8
2.25	19:08	1:01	8:10	123 120-124	1005	148 146-150	5/4
2.38	20:13	1:05	8:43	122 121-124	1064	147 144-148	13/5
2.50	21:19	1:06	8:45	123 121-125	1075	145 144-146	16/2
2.63	22:27	1:08	9:01	127 125-128	1145	145 142-146	5/5
2.75	23:27	1:01	8:05	119 112-127	962	144 142-148	4/6
2.88	24:26	59	7:54	109 106-112	861	146 144-150	0/9
3.00	25:33	1:07	8:53	116 110-120	1031	146 140-148	0/6
3.13	26:44	1:11	9:25	125 121-128	1176	142 142-144	18/0
3.25	27:48	1:05	8:37	119 111-128	1025	144 140-148	1/4
3.38	28:44	56	7:29	113 112-114	845	147 146-148	4/7
3.50	29:45	1:00	8:03	116 114-119	934	148 146-152	4/10
3.63	30:45	1:01	8:06	117 116-119	947	147 146-148	2/3
3.75	31:46	1:01	8:07	121 120-123	982	147 146-150	6/5
3.88	32:50	1:04	8:31	119 117-122	1014	146 144-146	6/4
4.00	33:50	1:00	7:59	125 119-128	997	145 140-156	8/5
4.06	34:23	33	9:14	119 116-124	1099	143 142-146	0/5

Heart

117/129max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 178m, Range 51m, Flat prediction 34:00

Elevation Graph

Biggest Climbs (m)	Min/mi
21 11.0%	8:34
18 9.8%	9:27
17 7.3%	9:03
14 12.9%	9:35
13 10.3%	8:50
12 12.1%	8:22
See your biggest climbs

Cadence

147 (156 max) Stride Length: 129cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	80.7	147	3.3	27:45	8:23
Walk	19.3	143	0.7	6:38	8:51

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:43	44.46%	More
800m	3:56	7:56	51.30%	More
1km	4:59	8:01	52.85%	More
Mile	8:14	8:14	54.26%	More
5k	25:56	8:21	58.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:42	7:42	58.02
5km	25:51	8:19	58.86
5M	42:58	8:36	57.76
10km	54:11	8:43	57.25
10M	1:30:04	9:00	56.98
Half	2:00:11	9:10	56.10
20M	3:08:50	9:27	56.58
Mara	4:11:56	9:37	56.55

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