Mon 11th May 2020 at 12:00pm by NordRunner

Run > Recovery Run

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Time
43:36
Miles
4.35
Min/mi
10:01
Pacing
57%
WAVA
52.51
Stride(cm)
84
Cals
350
Cadence
192
BPM
139
%MHR
75
B/mi
1397
Asc(m)
76
Surface
Road

Notes & Comments

Split Summary
===
1) 7km - 43:36(6:14/km) 139/150bpm 350cal 9.64/12.6kmph

43:36

Pace

10%

30%

59%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:38	1:38 +10	13:00	122 91-135	1587	190 112-226	3/3
0.25	2:50	1:12	9:37	136 134-138	1307	190 182-192	2/3
0.38	4:05	1:15	10:02	136 133-139	1364	191 186-198	2/2
0.50	5:40	1:35 +16	12:41	134 126-139	1700	193 188-198	3/2
0.63	6:53	1:13	9:42	137 131-141	1328	193 188-208	5/6
0.75	8:05	1:12	9:35	138 134-142	1323	191 188-194	2/3
0.88	9:17	1:12	9:36	138 135-141	1325	190 184-194	2/2
1.00	10:30	1:14	9:51	141 138-145	1389	190 182-194	1/1
1.13	11:45	1:15	10:00	142 139-146	1420	192 186-196	1/2
1.25	13:51	2:06 +39	16:46	138 125-149	2314	186 112-196	3/3
1.38	15:04	1:13	9:42	134 125-138	1299	192 176-196	2/2
1.50	16:20	1:16	10:11	141 137-146	1436	185 116-196	1/1
1.63	17:33	1:13	9:42	142 138-147	1379	193 190-196	2/3
1.75	18:45	1:12	9:38	144 141-147	1388	192 188-196	2/1
1.88	19:57	1:12	9:34	144 141-148	1379	194 188-198	1/2
2.00	21:08	1:10	9:24	141 137-145	1325	194 192-196	2/2
2.13	22:20	1:12	9:34	144 142-146	1378	193 190-198	2/2
2.25	24:19	2:00 +41	15:59	140 126-146	2237	187 108-194	1/2
2.38	27:44	3:24 +2:08	27:15	131 90-143	3569	193 190-198	1/2
2.50	28:55	1:11	9:31	141 109-146	1343	196 190-200	3/1
2.63	30:08	1:13	9:40	144 140-148	1393	195 194-198	1/2
2.75	31:34	1:26 +4	11:30	136 130-141	1564	194 184-200	2/2
2.88	32:48	1:14	9:54	139 135-143	1376	193 188-198	2/3
3.00	34:03	1:15	9:57	141 137-145	1403	192 176-196	2/3
3.13	35:15	1:12	9:36	141 138-144	1353	193 192-196	2/2
3.25	36:27	1:12	9:36	142 136-146	1362	193 192-196	2/2
3.38	37:41	1:15	9:59	144 141-150	1436	195 192-200	3/1
3.50	38:53	1:12	9:35	143 140-145	1370	193 186-198	2/1
3.63	40:09	1:15	10:02	143 141-146	1435	192 190-196	2/0
3.75	41:25	1:17	10:13	143 141-145	1460	192 190-194	2/2
3.88	43:01	1:36 +19	12:49	137 130-144	1755	192 188-194	2/1
4.00	44:12	1:11	9:29	138 135-142	1308	192 190-194	0/3
4.13	45:25	1:12	9:39	141 138-144	1360	191 186-194	2/0
4.25	46:40	1:15	10:04	142 139-146	1429	191 180-196	2/1
4.35	47:53	1:13	12:05	144 141-148	1741	191 170-194	2/2

Heart

139/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 76m, Range 7m, Flat prediction 43:36

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

192 (226 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.2	192	4.3	46:33	10:48
Walk	1.3	117	0	36	34:21
Still	0.9	-	-	27	-
Pause	0.6	-	-	16	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:08	39.30%	More
800m	4:43	9:29	45.29%	More
1km	5:54	9:30	47.20%	More
Mile	9:45	9:45	48.57%	More
5k	31:08	10:01	51.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:16	9:16	51.13
5km	30:35	9:51	52.81
5M	50:29	10:06	52.33
10km	1:03:29	10:13	52.07
10M	1:44:49	10:29	52.26
Half	2:19:19	10:38	51.69
20M	3:37:36	10:53	52.44
Mara	4:49:13	11:02	52.61

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