Thu 14th May 2020 at 12:00pm by NordRunner

Run > Recovery Run

  • Time
    45:13
  • Miles
    4.51
  • Min/mi
    10:02
  • Pacing
    20%
  • WAVA
    53.06
  • Stride(cm)
    84
  • Cals
    367
  • Cadence
    191
  • BPM
    140
  • %MHR
    75.4
  • B/mi
    1405
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 6:04(6:04/km) 139/150bpm 52cal 9.88/11.19kmph
2) 1km - 6:07(6:07/km) 137/149bpm 50cal 9.82/11.79kmph
3) 1km - 6:06(6:06/km) 144/150bpm 54cal 9.84/11.59kmph
4) 1km - 6:20(6:20/km) 140/147bpm 51cal 9.46/12.06kmph
5) 1km - 6:16(6:16/km) 142/150bpm 51cal 9.58/11.56kmph
6) 1km - 6:17(6:17/km) 142/147bpm 49cal 9.56/10.68kmph
7) 1km - 6:20(6:20/km) 141/151bpm 50cal 9.46/13.03kmph
8) 0.26km - 1:43(6:34/km) 134/153bpm 10cal 9.15/10.85kmph
6:04 6:07 6:06 6:20 6:16 6:17 6:20 1:43

Pace

8% 34% 53% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 1:10 1:10 9:18 123 100-137 1143 188 114-194
0.25 2:24 1:14 9:52 137 134-141 1352 190 184-194
0.38 3:39 1:15 10:01 140 136-145 1403 190 184-194
0.50 4:55 1:17 10:12 145 143-147 1480 191 184-194
0.63 7:33 2:37 +1:23 20:58 147 102-150 3082 192 186-194
0.75 8:42 1:09 9:13 127 101-136 1172 194 190-198
0.88 9:59 1:17 10:18 135 133-138 1390 193 188-196
1.00 11:08 1:09 9:11 140 135-145 1286 193 190-198
1.13 12:19 1:11 9:28 141 138-145 1334 194 192-196
1.25 13:37 1:19 10:28 141 138-144 1476 185 124-194
1.38 14:49 1:12 9:33 144 142-149 1375 192 184-198
1.50 16:35 1:46 +31 14:09 144 134-150 2037 194 190-200
1.63 17:44 1:09 9:12 144 139-148 1326 193 192-198
1.75 18:59 1:14 9:56 143 141-150 1420 192 190-196
1.88 20:16 1:17 10:17 142 140-144 1461 192 190-194
2.00 22:47 2:31 +55 20:09 139 125-144 2800 192 120-198
2.13 23:57 1:11 9:24 138 129-142 1297 195 192-198
2.25 25:21 1:24 +5 11:11 138 133-142 1542 192 174-198
2.38 26:32 1:11 9:30 141 139-143 1338 192 190-194
2.50 27:38 1:06 8:46 143 139-147 1253 192 190-194
2.63 28:49 1:11 9:28 144 141-147 1364 193 190-194
2.75 30:13 1:24 11:10 142 134-148 1585 183 122-196
2.88 31:34 1:21 +3 10:48 141 136-150 1523 193 92-198
3.00 32:46 1:12 9:33 142 139-145 1357 194 190-198
3.13 34:18 1:33 +18 12:21 138 127-144 1704 194 188-198
3.25 35:34 1:16 10:07 140 136-144 1416 193 190-196
3.38 36:49 1:15 9:57 143 139-147 1423 192 188-194
3.50 38:05 1:17 10:12 140 137-143 1429 188 124-196
3.63 39:21 1:16 10:08 142 138-146 1439 194 190-200
3.75 40:36 1:14 9:54 143 139-145 1416 192 190-196
3.88 46:29 5:53 +4:17 47:07 129 99-146 6078 183 106-196
4.00 47:44 1:15 10:01 143 138-147 1431 192 190-196
4.13 48:55 1:11 9:26 144 141-149 1359 192 190-196
4.25 50:05 1:10 9:20 146 144-148 1364 191 188-192
4.38 51:16 1:11 9:27 149 146-153 1408 191 188-194
4.50 52:52 1:36 +15 12:48 132 118-151 1690 189 178-192
4.51 53:00 8 10:59 120 119-120 1317 191 188-194

Heart

140/153max
  • Show Beats/Mile

Cadence

191 (200 max) Stride Length: 84cm Run: 98.5% Walk: 1.5%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:14 8:58 40.27% More
800m 4:38 9:19 46.49% More
1km 5:59 9:38 46.88% More
Mile 9:58 9:58 47.99% More
5k 32:52 10:35 49.57% More

Predictions

Dist Time Per Mile WAVA
1M 9:15 9:15 51.67
5km 30:32 9:50 53.37
5M 50:24 10:05 52.90
10km 1:03:23 10:12 52.65
10M 1:44:39 10:28 52.85
Half 2:19:05 10:37 52.28
20M 3:37:14 10:52 53.05
Mara 4:48:45 11:01 53.21

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