Thu 28th Jun 2018 at 6:00pm by Generation X

Run > Recovery Run

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Time
55:53
Miles
5.68
Min/mi
9:50
Pacing
93.4%
WAVA
49.33
Stride(cm)
105
Cals
640
Cadence
156
BPM
126
%MHR
66.2
B/mi
1237
Asc(m)
42
Surface
Road

Notes & Comments

Gentle little Ellesmere College loop, with a detour to the main road on Lee hill crest. Calling this a recovery run, on the pretence that it is deliberately slow.

Split Summary
===
1) 1m - 10:08(10:08/m) 116/127bpm 111cal 5.93/6.35mph
2) 1m - 9:49(9:49/m) 125/140bpm 117cal 6.11/6.62mph
3) 1m - 10:01(10:01/m) 127/140bpm 115cal 5.99/6.55mph
4) 1m - 9:55(9:55/m) 127/143bpm 107cal 6.05/6.45mph
5) 1m - 9:36(9:36/m) 135/141bpm 117cal 6.25/6.74mph
6) 0.68m - 6:24(9:25/m) 133/141bpm 73cal 6.37/6.64mph

10:08 9:49 10:01 9:55 9:36 6:24

Pin Map

0mi in 0

Pace

15%

61%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.99	10:00	10:00	10:06	112 59-126	1130	160 118-168
2.01	20:00	10:00	9:46	125 113-139	1221	158 82-168
3.00	30:00	10:00 +5	10:09	127 115-139	1289	155 82-168
4.01	40:00	10:00	9:52	127 116-143	1253	149 82-170
5.06	50:00	10:00	9:35	135 131-141	1295	151 82-172
5.68	55:57	5:57	9:32	133 123-141	1268	162 84-172

Heart

126/143max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

156 (172 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.8	164	5.1	49:40	9:50
Walk	11.2	84	0.6	6:17	10:03

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:06	37.00%	More
800m	4:35	9:14	42.96%	More
1km	5:46	9:18	44.48%	More
Mile	9:26	9:26	46.27%	More
5k	30:13	9:43	49.14%	More
5 miles	48:55	9:47	49.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:04	9:04	48.10
5km	29:43	9:34	49.96
5M	48:54	9:47	49.47
10km	1:01:24	9:53	49.22
10M	1:41:03	10:06	49.45
Half	2:14:04	10:14	48.95
20M	3:28:49	10:26	49.80
Mara	4:37:03	10:34	50.05

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