Tue 18th Jan 2022 at 8:34am by Alun

Run > Recovery Run

icy
v cold

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Time
35:32
Miles
4.10
Min/mi
8:40
Pacing
94%
WAVA
57.01
Stride(cm)
126
Cals
417
Cadence
148
BPM
120
%MHR
68.7
B/mi
1036
Asc(m)
199
Hillscore
11
Surface
Road

Notes & Comments

Easy paced recovery miles before work; cold, crisp and frosty this morning, beautiful...

Split Summary
===
1) 0.62m - 5:30(8:51/m) 118/125bpm [1045b/mi] 65cal
2) 0.62m - 5:25(8:43/m) 122/130bpm [1064b/mi] 67cal
3) 0.62m - 5:31(8:52/m) 121/131bpm [1073b/mi] 66cal
4) 0.62m - 5:21(8:37/m) 118/128bpm [1017b/mi] 62cal
5) 0.62m - 5:12(8:22/m) 118/125bpm [987b/mi] 61cal
6) 0.62m - 5:15(8:27/m) 123/128bpm [1039b/mi] 61cal
7) 0.2m - 1:46(8:54/m) 120/122bpm [1068b/mi] 19cal
8) 0.17m - 1:32(8:55/m) 119/121bpm [1060b/mi] 16cal

5:30 5:25 5:31 5:21 5:12 5:15 1:46 1:32

Pin Map

0mi in 0

Pace

38%

56%

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	8:47	104 84-116	914	149 144-152	2/3
0.25	2:12	1:06	8:46	120 116-123	1052	148 148-150	5/6
0.38	3:15	1:03	8:24	121 119-124	1017	149 148-152	8/10
0.50	4:21	1:07	8:53	122 121-122	1083	149 148-152	4/5
0.63	5:29	1:07	9:00	123 122-126	1106	148 148-150	9/2
0.75	6:38	1:09	9:12	127 127-128	1168	147 146-150	13/3
0.88	7:44	1:06	8:47	127 121-130	1116	147 144-150	0/3
1.00	8:46	1:02	8:16	120 118-122	993	148 148-150	5/2
1.13	9:55	1:09	9:12	116 113-119	1067	146 140-150	3/2
1.25	10:56	1:01	8:07	118 114-121	958	149 148-150	7/0
1.38	12:02	1:07	8:52	123 121-125	1092	148 146-150	4/11
1.50	13:09	1:07	8:53	121 114-125	1076	147 146-150	3/1
1.63	14:11	1:02	8:17	113 111-114	935	149 148-150	10/11
1.75	15:18	1:07	8:57	122 115-126	1091	149 148-150	5/6
1.88	16:29	1:11	9:26	128 127-131	1208	147 146-148	11/1
2.00	17:32	1:03	8:24	123 119-127	1034	148 148-150	7/2
2.13	18:38	1:07	8:53	115 114-118	1022	148 146-150	6/8
2.25	19:48	1:09	9:16	117 112-123	1083	147 146-150	0/5
2.38	20:48	1:00	7:59	117 110-122	935	148 144-150	5/2
2.50	21:52	1:04	8:30	114 112-116	969	148 146-150	9/10
2.63	22:54	1:02	8:19	116 113-118	964	147 146-150	5/9
2.75	23:58	1:04	8:35	115 112-116	987	147 140-148	1/13
2.88	25:00	1:02	8:15	117 113-122	965	149 148-152	6/3
3.00	26:01	1:01	8:10	124 122-125	1014	148 146-150	9/4
3.13	27:05	1:04	8:29	122 121-124	1034	149 146-150	9/8
3.25	28:06	1:01	8:07	121 120-123	982	149 148-154	3/10
3.38	29:09	1:03	8:28	124 123-126	1049	149 146-154	4/9
3.50	30:14	1:05	8:41	126 122-128	1094	146 144-148	10/2
3.63	31:20	1:05	8:43	121 118-124	1055	146 144-146	10/8
3.75	32:22	1:03	8:20	121 118-125	1009	146 144-148	4/7
3.88	33:27	1:05	8:39	120 117-122	1037	146 144-148	12/6
4.00	34:36	1:09	9:11	120 119-121	1102	146 140-148	3/11
4.10	35:29	53	8:58	119 117-121	1067	145 140-146	4/11

Heart

120/131max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 199m, Range 53m, Flat prediction 35:31

Elevation Graph

Biggest Climbs (m)	Min/mi
21 10.9%	8:19
17 6.3%	9:16
13 7.5%	8:26
13 8.9%	7:50
13 6.6%	9:08
12 7.9%	8:14
See your biggest climbs

Cadence

148 (154 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	68.4	148	2.8	24:18	8:33
Walk	31.5	145	1.3	11:11	8:54
Still	0.0	-	-	0	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:06	42.41%	More
800m	4:05	8:13	49.49%	More
1km	5:06	8:13	51.61%	More
Mile	8:17	8:17	53.92%	More
5k	26:39	8:35	57.08%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:53	7:53	56.67
5km	26:25	8:30	57.59
5M	43:55	8:47	56.51
10km	55:24	8:55	55.99
10M	1:32:04	9:12	55.74
Half	2:02:51	9:23	54.88
20M	3:13:01	9:39	55.35
Mara	4:17:32	9:50	55.32

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