Mon 23rd Oct 2017 at 6:00pm by NordRunner

Run > Recovery Run

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Time
34:52
Miles
3.25
Min/mi
10:44
Pacing
82.6%
WAVA
47.71
Stride(cm)
80
Cals
270
Cadence
187
BPM
129
%MHR
69.2
B/mi
1380
Asc(m)
42
Hillscore
7
Surface
Road

Notes & Comments

Split Summary
===
1) 0.14km - 1:23(9:40/km) 97/101bpm 8cal 6.2/7.09kmph
2) 1km - 6:33(6:33/km) 125/144bpm 53cal 9.16/11.42kmph
3) 1km - 6:41(6:41/km) 130/143bpm 56cal 8.97/11.25kmph
4) 1km - 6:05(6:05/km) 134/149bpm 52cal 9.86/11.02kmph
5) 1km - 5:59(5:59/km) 132/141bpm 47cal 10.03/12.06kmph
6) 1km - 6:04(6:04/km) 134/147bpm 47cal 9.89/11.79kmph
7) 0.08km - 2:07(25:05/km) 113/132bpm 7cal 2.39/10.71kmph

1:23 6:33 6:41 6:05 5:59 6:04 2:07

Pace

42%

44%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:49	1:49	14:28	96 89-103	1389	134 116-190	8/0
0.25	3:24	1:35	12:40	132 106-144	1673	172 106-190	9/0
0.38	4:41	1:18	10:23	139 126-142	1444	188 180-192	5/0
0.50	5:57	1:16	10:05	118 113-123	1189	190 186-194	1/4
0.63	7:08	1:11	9:31	122 120-122	1161	192 188-198	1/8
0.75	8:17	1:09	9:10	124 120-128	1137	191 190-194	1/2
0.88	9:32	1:14	9:56	128 125-129	1271	187 112-198	0/8
1.00	10:45	1:14	9:50	128 124-135	1258	190 188-194	10/5
1.13	12:02	1:16	10:09	130 126-134	1319	192 188-198	1/7
1.25	13:27	1:25	11:24	129 124-139	1470	192 188-198	2/3
1.38	15:04	1:37	12:55	139 131-147	1796	181 116-192	12/1
1.50	16:16	1:12	9:40	138 132-149	1333	191 188-196	6/0
1.63	17:33	1:17	10:13	135 127-139	1379	192 190-196	0/2
1.75	18:42	1:09	9:15	130 126-134	1203	192 186-200	0/3
1.88	19:55	1:12	9:39	133 130-136	1283	192 190-196	2/0
2.00	21:12	1:17	10:18	134 132-135	1380	193 190-196	3/0
2.13	22:26	1:14	9:55	132 125-135	1309	193 190-194	3/0
2.25	23:36	1:10	9:16	132 125-133	1224	193 190-196	1/3
2.38	24:49	1:13	9:42	129 125-134	1252	192 190-194	1/1
2.50	26:03	1:14	9:54	137 135-141	1357	192 190-194	5/1
2.63	27:11	1:08	9:01	131 130-135	1181	194 190-196	0/8
2.75	28:29	1:19	10:31	136 132-137	1430	192 190-194	10/0
2.88	29:40	1:11	9:26	142 132-147	1339	194 190-196	0/4
3.00	31:01	1:21	10:45	134 124-141	1440	195 190-202	0/8
3.13	32:07	1:06	8:50	128 126-131	1130	195 192-198	0/7
3.25	34:52	2:45	22:30	116 100-132	2611	193 190-200	1/8

Heart

129/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 28m, Flat prediction 34:07

Elevation Graph

Biggest Climbs (m)	Min/mi
24 4.2%	12:27
18 4.1%	11:17
12 7.0%	10:21
11 4.3%	9:41
See your biggest climbs

Cadence

187 (202 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.6	191	3.1	31:15	10:02
Walk	5.8	120	0.1	2:02	15:39
Still	4.5	-	-	1:35	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:40	40.93%	More
800m	4:41	9:26	44.85%	More
1km	5:56	9:33	46.22%	More
Mile	9:35	9:35	48.56%	More
5k	31:17	10:04	50.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:04	10:04	46.27
5km	33:15	10:42	47.74
5M	54:54	10:59	47.25
10km	1:09:02	11:07	47.00
10M	1:53:58	11:24	47.15
Half	2:31:29	11:34	46.63
20M	3:56:35	11:50	47.31
Mara	5:14:28	12:00	47.46

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