Sun 22nd Jan 2023 at 8:22am by ChristianPoulton

Run > Recovery Run

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Time
28:46
Miles
3.36
Min/mi
8:34
Pacing
93%
WAVA
57.77
Stride(cm)
115
Cals
341
Cadence
164
BPM
132
%MHR
68
B/mi
1129
Asc(m)
82
Hillscore
3
Surface
Grass

Notes & Comments

I was feeling a little stiff after yesterday and I also feel a little bit under the weather so decided on an easy slow recovery run instead of a long run.

Split Summary
===
1) 1km - 5:18(5:18/km) 123/137bpm [652b/km] 58cal 11.32/14.78kmph
2) 1km - 5:08(5:08/km) 131/140bpm [672b/km] 62cal 11.7/12.33kmph
3) 1km - 5:30(5:30/km) 132/136bpm [726b/km] 66cal 10.9/11.72kmph
4) 1km - 5:18(5:18/km) 131/137bpm [693b/km] 60cal 11.34/11.52kmph
5) 1km - 5:10(5:10/km) 141/148bpm [729b/km] 67cal 11.6/12.09kmph
6) 0.4km - 2:22(5:54/km) 137/143bpm [809b/km] 28cal 10.16/11.42kmph

5:18 5:08 5:30 5:18 5:10 2:22

Pace

87%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:14	1:14	9:49	108 83-123	1059	171 168-174	42/1
0.25	2:19	1:06	8:46	121 117-126	1060	169 166-170	5/3
0.38	3:20	1:00	8:03	122 119-127	983	168 166-170	2/5
0.50	4:18	58	7:48	133 128-135	1037	169 168-170	2/4
0.63	5:19	1:01	8:09	135 133-136	1099	168 166-170	0/3
0.75	6:23	1:04	8:30	136 132-139	1157	166 164-168	4/1
0.88	7:27	1:04	8:28	129 127-132	1093	165 160-168	1/2
1.00	8:26	59	7:54	130 129-133	1026	165 164-168	3/3
1.13	9:28	1:02	8:16	128 124-132	1058	166 164-168	5/2
1.25	10:31	1:03	8:22	132 128-133	1105	163 158-166	6/0
1.38	11:35	1:04	8:32	131 129-133	1117	164 162-168	1/6
1.50	12:40	1:05	8:42	133 129-135	1156	163 162-166	9/0
1.63	13:47	1:07	8:55	132 130-134	1177	162 162-162	3/1
1.75	14:52	1:05	8:40	134 133-136	1162	163 160-164	6/2
1.88	16:03	1:11	9:29	131 130-134	1242	161 158-162	2/2
2.00	17:06	1:03	8:27	130 128-131	1099	162 160-164	7/0
2.13	18:10	1:04	8:31	132 129-134	1125	162 162-164	1/3
2.25	19:14	1:04	8:34	134 130-137	1147	162 160-164	1/5
2.38	20:20	1:06	8:46	129 125-131	1132	162 160-162	9/0
2.50	21:21	1:01	8:10	132 129-136	1078	163 162-164	1/11
2.63	22:24	1:02	8:20	137 134-138	1141	162 160-166	3/3
2.75	23:27	1:03	8:26	141 137-143	1188	161 158-164	2/7
2.88	24:28	1:01	8:08	139 138-142	1131	162 160-164	4/2
3.00	25:30	1:02	8:14	146 143-148	1202	162 160-164	3/2
3.13	26:35	1:05	8:41	143 140-147	1241	162 160-164	9/1
3.25	27:44	1:09	9:13	139 134-141	1280	160 156-162	4/1
3.36	28:48	1:04	10:00	134 129-137	1340	161 152-166	4/0

Heart

132/148max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 82m, Range 65m, Flat prediction 28:40

Elevation Graph

Biggest Climbs (m)	Min/mi
12 3.2%	8:52
12 3.3%	8:21
10 5.9%	9:07
See your biggest climbs

Cadence

164 (174 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	163	3.4	28:48	8:35
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:52	43.93%	More
800m	4:00	8:03	50.92%	More
1km	5:04	8:09	52.38%	More
Mile	8:10	8:10	55.19%	More
5k	26:19	8:28	58.31%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:58	7:58	56.54
5km	26:28	8:31	57.97
5M	43:50	8:46	57.11
10km	55:12	8:53	56.69
10M	1:31:24	9:08	56.66
Half	2:01:42	9:17	55.90
20M	3:10:34	9:32	56.57
Mara	4:13:44	9:41	56.66

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