Mon 18th May 2020 at 11:00am by NordRunner

Run > Recovery Run

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Time
45:42
Miles
4.35
Min/mi
10:30
Pacing
76%
WAVA
50.63
Stride(cm)
81
Cals
395
Cadence
189
BPM
143
%MHR
77
B/mi
1505
Asc(m)
87
Hillscore
1
Surface
Trail

Notes & Comments

Split Summary
===
1) 1km - 6:26(6:26/km) 129/138bpm 50cal 9.33/10.61kmph
2) 1km - 6:55(6:55/km) 138/143bpm 58cal 8.67/10.45kmph
3) 1km - 6:12(6:12/km) 143/147bpm 53cal 9.68/10.45kmph
4) 1km - 6:30(6:30/km) 147/154bpm 58cal 9.23/10.92kmph
5) 1km - 6:36(6:36/km) 148/154bpm 60cal 9.09/12.12kmph
6) 1km - 6:38(6:38/km) 149/155bpm 58cal 9.04/10.85kmph
7) 1km - 6:23(6:23/km) 149/152bpm 58cal 9.4/11.08kmph
8) 0.01km - 2(3:45/km) 148/148bpm 15.98/10.01kmph

6:26 6:55 6:12 6:30 6:36 6:38 6:23 2

Pace

58%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:25	1:25 +5	11:21	117 79-126	1328	187 82-192	2/2
0.25	2:41	1:16	10:09	127 125-129	1290	188 184-192	2/2
0.38	4:00	1:19	10:28	131 127-133	1371	188 186-190	1/1
0.50	5:20	1:20	10:43	132 129-135	1415	188 180-192	1/2
0.63	6:32	1:12	9:36	137 135-138	1315	190 186-192	3/1
0.75	7:52	1:20	10:42	136 134-138	1455	189 186-192	1/2
0.88	9:17	1:24	11:16	137 134-139	1543	190 186-192	2/1
1.00	10:47	1:30	11:58	138 136-141	1651	189 174-192	1/1
1.13	12:13	1:26	11:31	140 138-143	1612	190 186-194	2/3
1.25	13:31	1:18	10:21	140 139-141	1449	190 186-192	2/1
1.38	14:46	1:16	10:05	140 136-142	1411	190 188-192	1/4
1.50	16:00	1:14	9:49	141 140-142	1384	191 188-194	3/2
1.63	17:14	1:14	9:53	144 142-146	1424	188 94-196	0/2
1.75	18:30	1:16	10:11	145 141-147	1477	191 188-196	4/2
1.88	19:45	1:15	9:59	145 143-146	1447	191 188-194	2/2
2.00	21:02	1:17	10:16	145 143-149	1489	191 188-194	6/1
2.13	22:17	1:15	10:01	149 148-150	1492	191 188-192	9/6
2.25	23:31	1:14	9:52	148 145-151	1461	191 188-194	8/10
2.38	24:50	1:18	10:27	149 143-152	1558	189 96-194	1/9
2.50	26:56	2:06 +37	16:46	146 129-154	2448	193 190-196	3/1
2.63	28:16	1:20	10:43	147 142-151	1576	189 110-196	3/4
2.75	29:29	1:13	9:48	144 139-150	1410	183 110-192	2/2
2.88	30:56	1:27 +8	11:34	149 145-152	1723	189 94-196	2/3
3.00	32:11	1:15	9:58	149 145-153	1486	192 188-194	1/1
3.13	33:40	1:29	11:50	152 150-154	1798	192 186-198	2/1
3.25	34:51	1:12	9:34	151 149-152	1445	191 188-192	2/1
3.38	36:15	1:23	11:06	151 145-154	1676	182 116-196	3/4
3.50	37:34	1:19	10:34	148 144-155	1564	185 114-196	0/1
3.63	39:50	2:16 +44	18:10	145 131-154	2633	184 94-196	1/1
3.75	41:03	1:13	9:43	149 144-152	1448	192 188-194	4/1
3.88	42:21	1:18	10:23	148 146-150	1536	190 188-192	0/1
4.00	43:39	1:19	10:29	148 146-149	1553	189 186-192	1/2
4.13	45:00	1:20	10:43	149 147-151	1597	189 178-194	2/1
4.25	46:15	1:15	10:03	151 150-152	1517	189 186-190	2/1
4.35	47:17	1:02	9:49	150 148-152	1474	189 182-196	2/2

Heart

143/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 87m, Range 19m, Flat prediction 45:43

Elevation Graph

Biggest Climbs (m)	Min/mi
14 4.0%	10:25
See your biggest climbs

Cadence

189 (198 max) Stride Length: 81cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.1	190	4.3	46:24	10:46
Walk	1.5	111	0	42	15:35
Still	0.4	-	-	10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:22	9:31	37.94%	More
800m	4:52	9:48	44.22%	More
1km	6:07	9:51	45.88%	More
Mile	9:56	9:56	48.11%	More
5k	33:08	10:40	49.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:42	9:42	49.27
5km	32:03	10:19	50.84
5M	52:55	10:35	50.39
10km	1:06:33	10:43	50.14
10M	1:49:52	10:59	50.34
Half	2:26:02	11:09	49.80
20M	3:48:05	11:24	50.52
Mara	5:03:09	11:34	50.69

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