Mon 17th Sep 2018 at 5:00pm by NordRunner

Run > Recovery Run

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Time
31:35
Miles
3.14
Min/mi
10:04
Pacing
91.1%
WAVA
51.33
Stride(cm)
85
Cals
253
Cadence
188
BPM
131
%MHR
70.6
B/mi
1321
Asc(m)
77
Hillscore
6
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 6:45(6:45/km) 128/135bpm 54cal 8.88/11.02kmph
2) 1km - 6:28(6:28/km) 135/139bpm 57cal 9.28/10.85kmph
3) 1km - 5:59(5:59/km) 134/141bpm 50cal 10.02/11.52kmph
4) 1km - 5:55(5:55/km) 132/139bpm 46cal 10.15/12.09kmph
5) 1km - 6:02(6:02/km) 129/137bpm 44cal 9.94/11.22kmph
6) 0.06km - 26(6:40/km) 128/130bpm 2cal 9/10.04kmph

6:45 6:28 5:59 5:55 6:02 26

Pace

37%

63%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:17	1:17	10:13	117 96-126	1196	184 180-188	7/0
0.25	2:48	1:31	12:08	131 126-135	1590	184 180-188	10/0
0.38	4:15	1:28	11:42	130 128-133	1520	184 168-190	5/0
0.50	5:37	1:22	10:56	131 128-133	1433	186 182-190	6/0
0.63	6:47	1:10	9:20	131 128-134	1223	189 186-190	0/7
0.75	8:00	1:13	9:40	133 130-135	1286	188 186-190	2/0
0.88	9:14	1:14	9:50	134 132-135	1317	189 186-190	1/2
1.00	10:33	1:19	10:35	137 134-139	1451	189 186-190	7/0
1.13	11:52	1:18	10:27	135 133-138	1412	188 186-190	8/2
1.25	13:17	1:26	11:24	138 135-140	1574	188 186-190	10/0
1.38	14:31	1:14	9:49	136 133-141	1334	189 186-190	3/1
1.50	15:40	1:09	9:15	136 132-140	1257	189 186-192	0/8
1.63	16:51	1:11	9:32	133 130-135	1267	189 188-192	1/1
1.75	18:03	1:12	9:36	132 131-135	1266	189 186-190	0/1
1.88	19:16	1:13	9:43	130 128-132	1262	189 186-192	4/1
2.00	20:25	1:09	9:12	130 128-132	1196	189 186-196	0/11
2.13	21:40	1:15	9:57	133 127-139	1324	189 188-190	1/1
2.25	22:51	1:11	9:27	130 126-132	1227	189 188-192	1/6
2.38	24:03	1:13	9:41	134 131-138	1298	189 186-190	2/2
2.50	25:14	1:11	9:27	133 129-138	1258	190 188-194	1/1
2.63	26:25	1:10	9:23	128 124-133	1201	190 186-196	0/4
2.75	27:40	1:15	10:02	133 132-136	1334	189 188-190	0/2
2.88	28:57	1:17 +3	10:17	130 124-136	1337	190 188-194	0/5
3.00	30:09	1:12	9:34	128 126-130	1224	190 188-194	0/9
3.13	31:22	1:13	9:47	128 125-131	1252	189 186-190	0/12
3.14	31:35	13	11:03	128 127-129	1415	188 186-188	1/0

Heart

131/141max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 77m, Range 55m, Flat prediction 30:38

Elevation Graph

Biggest Climbs (m)	Min/mi
30 5.1%	11:21
15 4.4%	10:22
14 5.0%	10:58
See your biggest climbs

Cadence

188 (196 max) Stride Length: 85cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	187	3.1	31:34	10:02
Walk	0.0	0	0	0	NAN:00:00
Still	0.1	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:17	9:12	38.77%	More
800m	4:42	9:28	45.09%	More
1km	5:52	9:26	47.16%	More
Mile	9:32	9:32	49.28%	More
5k	31:11	10:02	51.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:27	9:27	49.71
5km	31:14	10:03	51.26
5M	51:34	10:19	50.76
10km	1:04:50	10:26	50.51
10M	1:47:03	10:42	50.68
Half	2:22:17	10:52	50.12
20M	3:42:14	11:07	50.85
Mara	4:55:22	11:16	51.02

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