Sat 2nd Jun 2018 at 11:00am by Flatlander

Run > Recovery Run

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Time
38:48
Miles
3.30
Min/mi
11:45
Pacing
91%
WAVA
45.13
Cals
277
BPM
106
%MHR
58.8
B/mi
1244
Asc(m)
42
Surface
Mixed

Notes & Comments

Warm down/recovery after this morning's earlier cycling and Parkrunning.
Jogged to an easy feel rather than HR.

1) 1m - 11:11(11:11/m) 106/112bpm 86cal 5.36/6.97mph
2) 1m - 11:27(11:27/m) 107/111bpm 83cal 5.24/7.62mph
3) 1m - 12:29(12:29/m) 104/107bpm 82cal 4.81/5.83mph
4) 0.30m - 3:41(12:04/m) 107/109bpm 26cal 4.97/6.26mph

11:11 11:27 12:29 3:41

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.92	10:00	10:00	10:55	106 76-110	1158	4/5
1.77	20:00	10:00 +7	11:39	107 103-111	1246	5/6
2.58	30:00	10:00	12:23	104 101-107	1289	3/4
3.30	38:55	8:55	12:20	106 103-109	1308	4/2

Heart

106/111max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 5m, Flat prediction 38:48

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:31	10:07	35.94%	More
800m	5:17	10:38	41.03%	More
1km	6:44	10:50	42.02%	More
Mile	10:56	10:56	44.07%	More
5k	36:29	11:45	45.07%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:57	10:57	44.03
5km	36:24	11:43	45.17
5M	1:00:16	12:03	44.66
10km	1:15:53	12:13	44.40
10M	2:05:40	12:34	44.44
Half	2:47:18	12:46	43.90
20M	4:22:00	13:06	44.42
Mara	5:48:49	13:19	44.49

Bespoke Fields

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Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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