Tue 16th Apr 2019 at 4:00pm by NordRunner

Run > Recovery Run

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Time
31:41
Miles
3.12
Min/mi
10:09
Pacing
81%
WAVA
50.74
Stride(cm)
84
Cals
271
Cadence
189
BPM
136
%MHR
73
B/mi
1379
Asc(m)
57
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 6:28(6:28/km) 130/147bpm 54cal 9.28/10.81kmph
2) 1km - 6:01(6:01/km) 137/140bpm 54cal 9.98/11.05kmph
3) 1km - 6:35(6:35/km) 137/141bpm 57cal 9.12/11.29kmph
4) 1km - 6:07(6:07/km) 139/143bpm 54cal 9.8/10.81kmph
5) 1km - 6:21(6:21/km) 136/145bpm 51cal 9.45/11.19kmph
6) 0.02km - 9(7:06/km) 135/136bpm 1cal 8.45/9.44kmph

6:28 6:01 6:35 6:07 6:21 9

Pace

40%

56%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:18	1:18	10:23	133 105-147	1382	180 112-188	3/2
0.25	2:42	1:25	11:16	125 120-142	1408	186 180-190	2/3
0.38	3:58	1:16	10:06	127 122-132	1282	188 184-192	2/4
0.50	5:18	1:20	10:42	133 127-137	1423	189 186-190	2/1
0.63	6:30	1:11	9:31	134 132-135	1276	189 186-192	1/3
0.75	7:44	1:15	9:57	136 134-138	1352	189 186-192	3/2
0.88	8:56	1:11	9:31	137 136-139	1305	190 186-192	3/1
1.00	10:07	1:11	9:26	138 136-140	1302	189 188-190	2/3
1.13	11:20	1:13	9:45	136 133-138	1326	189 186-192	3/2
1.25	12:32	1:13	9:40	138 137-139	1335	190 188-198	2/2
1.38	13:59	1:26	11:31	137 130-141	1578	190 188-192	2/1
1.50	15:12	1:13	9:47	136 132-140	1330	190 184-192	2/1
1.63	16:32	1:20	10:40	136 133-139	1450	189 186-192	1/4
1.75	17:49	1:17	10:15	138 136-139	1415	190 188-192	2/2
1.88	19:10	1:21	10:47	137 135-139	1476	189 186-192	2/1
2.00	20:20	1:10	9:23	140 136-143	1314	190 188-192	1/2
2.13	21:36	1:16	10:06	138 136-140	1394	190 186-194	2/1
2.25	22:49	1:13	9:45	140 137-143	1365	190 186-192	4/3
2.38	24:05	1:16	10:10	139 137-141	1412	190 186-192	2/2
2.50	25:19	1:14	9:51	141 139-143	1388	189 184-192	2/1
2.63	26:34	1:15	10:00	140 138-145	1400	188 186-192	2/2
2.75	28:17	1:43 +28	13:40	134 125-140	1832	186 90-194	4/3
2.88	29:29	1:12	9:37	139 136-141	1337	189 186-192	2/2
3.00	31:27	1:58 +32	15:43	134 122-139	2106	188 182-192	3/2
3.12	32:41	1:14	10:22	133 122-137	1380	189 186-192	1/3

Heart

136/147max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 57m, Range 4m, Flat prediction 31:41

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

189 (198 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.0	188	3.1	31:22	10:15
Walk	1.8	101	0	35	1:20:54
Still	0.6	-	-	12	-
Pause	1.6	-	-	32	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:21	9:27	37.75%	More
800m	4:45	9:33	44.70%	More
1km	5:58	9:36	46.30%	More
Mile	9:49	9:49	47.82%	More
5k	32:29	10:27	49.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:33	9:33	49.19
5km	31:33	10:09	50.75
5M	52:05	10:25	50.26
10km	1:05:29	10:32	50.01
10M	1:48:07	10:49	50.18
Half	2:23:42	10:58	49.63
20M	3:44:26	11:13	50.35
Mara	4:58:19	11:23	50.51

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