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Tue 20th May 2025 at 3:34pm by NordRunner

Run > Recovery Run
  • Time
    41:46
  • Miles
    3.15
  • Min/mi
    13:16
  • Pacing
    91.3%
  • WAVA
    41.35
  • Stride(cm)
    64
  • Cals
    300
  • Watts
    163
  • Cadence
    190
  • BPM
    143
  • %MHR
    77
  • B/mi
    1899
  • Asc(m)
    84
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

1) 5.06km - 41:46(8:15/km) 143/160bpm [1179b/km] 300cal 160/262W
41:46
Mark J 🇳🇿
Nice run. How was that distance?
NordRunner
Just kinda normal background hip pain but the leg giving way because of trapped nerve seems to be settling down, so good! OTOH after 6 weeks or so of 2 ks it's like starting again. Seriously thinking of a couch to 10 k programme. I used to do over 100 k a week just a couple of years back! Ageing is tough.

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.13 1:36 1:36 12:48 114 91-131 1459 183 112-192 192 80-229 8/0
0.25 3:17 1:41 13:25 134 131-137 1797 190 184-194 205 163-230 11/0
0.38 4:56 1:39 13:15 136 134-139 1802 191 184-196 172 146-224 5/1
0.50 6:46 1:50 14:44 136 134-139 2003 190 142-196 182 97-262 7/2
0.63 8:36 1:50 14:36 135 131-141 1972 189 128-196 175 142-220 6/1
0.75 10:10 1:34 12:30 137 136-140 1712 192 184-196 148 132-171 1/6
0.88 11:43 1:34 12:29 138 137-140 1722 193 190-196 154 146-159 0/5
1.00 13:22 1:39 13:10 136 134-140 1790 193 188-200 133 117-145 0/10
1.13 14:56 1:34 12:29 137 133-140 1711 192 188-194 140 136-143 0/10
1.25 16:36 1:40 13:21 143 132-149 1909 191 186-196 186 139-243 9/2
1.38 18:17 1:41 13:26 142 138-146 1909 191 186-196 170 126-228 6/4
1.50 19:57 1:41 13:24 145 143-146 1944 191 188-194 159 135-207 5/3
1.63 21:36 1:39 13:09 147 144-150 1933 192 190-194 179 152-201 6/1
1.75 23:21 1:45 13:59 152 150-154 2126 190 186-194 180 137-224 8/1
1.88 24:59 1:38 13:05 148 147-149 1938 191 188-194 159 144-189 3/1
2.00 26:39 1:40 13:23 149 144-151 1995 191 186-196 163 133-223 4/3
2.13 28:36 1:57 15:33 140 132-147 2176 173 106-196 123 48-167 2/7
2.25 30:17 1:41 13:28 149 145-152 2007 186 112-198 168 95-211 5/0
2.38 31:58 1:41 13:29 143 138-148 1928 184 122-196 129 72-180 0/11
2.50 33:30 1:32 12:16 146 144-148 1791 193 190-198 142 130-151 0/10
2.63 35:05 1:35 12:40 151 146-156 1912 193 188-196 162 134-222 2/5
2.75 36:43 1:38 13:01 154 151-157 2005 191 186-194 156 130-218 3/5
2.88 38:16 1:34 12:29 152 150-157 1899 191 186-194 167 144-237 3/4
3.00 39:56 1:39 13:16 158 155-160 2096 191 186-194 171 134-216 5/3
3.13 41:27 1:31 12:07 156 155-159 1891 192 190-194 148 135-160 0/5
3.15 41:47 20 15:16 155 155-156 2366 191 186-194 169 162-176 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 160 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    35 3.5% 13:47
    20 2.8% 13:26

  • Cadence Distribution

    190 avge / 200 max Stride Length: 64cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.6 191 3.1 40:46 13:09
    Walk 2.3 118 0 59 20:43
    Still 0.1 - - 2 -

  • Power Distribution

    163W (262 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:05 12:24 30.92% More
    800m 6:15 12:34 36.17% More
    1km 7:50 12:36 38.19% More
    Mile 12:51 12:51 40.83% More
    5k 41:13 13:16 41.39% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:22 12:22 42.42
    5km 41:10 13:15 41.43
    5M 1:08:11 13:38 41.04
    10km 1:25:51 13:49 40.81
    10M 2:22:12 14:13 40.62
    Half 3:09:21 14:27 40.35
    20M 4:56:34 14:50 40.47
    Mara 6:34:55 15:04 40.75

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