Sat 29th Aug 2020 at 10:00am by NordRunner
Run > Recovery Run
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Time
44:41
-
Miles 4.38
-
Min/mi 10:12
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Pacing
80%
-
WAVA
52.09
-
Stride(cm)
85
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Cals
343
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Watts
162
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Cadence
185
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BPM
134
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%MHR
72.1
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B/mi 1367
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Asc(m)
115
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Hillscore
7
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Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:48(6:48/km) 127/137bpm 43cal 167/W 8.82/11.88kmph
2) 1km - 5:51(5:51/km) 135/143bpm 40cal 160/W 10.26/11.5kmph
3) 1km - 6:50(6:50/km) 136/143bpm 49cal 159/W 8.78/11.04kmph
4) 1km - 6:32(6:32/km) 135/143bpm 57cal 166/W 9.18/12.2kmph
5) 1km - 6:11(6:11/km) 135/141bpm 49cal 165/W 9.7/11.65kmph
6) 1km - 6:02(6:02/km) 138/143bpm 50cal 168/W 9.94/11.18kmph
7) 1km - 6:12(6:12/km) 133/139bpm 48cal 151/W 9.68/11.47kmph
8) 0.05km - 15(5:23/km) 132/132bpm 7cal 154/W 11.15/10.84kmph
===
1) 1km - 6:48(6:48/km) 127/137bpm 43cal 167/W 8.82/11.88kmph
2) 1km - 5:51(5:51/km) 135/143bpm 40cal 160/W 10.26/11.5kmph
3) 1km - 6:50(6:50/km) 136/143bpm 49cal 159/W 8.78/11.04kmph
4) 1km - 6:32(6:32/km) 135/143bpm 57cal 166/W 9.18/12.2kmph
5) 1km - 6:11(6:11/km) 135/141bpm 49cal 165/W 9.7/11.65kmph
6) 1km - 6:02(6:02/km) 138/143bpm 50cal 168/W 9.94/11.18kmph
7) 1km - 6:12(6:12/km) 133/139bpm 48cal 151/W 9.68/11.47kmph
8) 0.05km - 15(5:23/km) 132/132bpm 7cal 154/W 11.15/10.84kmph
6:48 5:51 6:50 6:32 6:11 6:02 6:12 15
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Power Watts Watts | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|---|
0.13 | 1:21 | 1:21 | 10:47 | 118 96-129 | 1272 | 189 154-194 | 169 77-202 | 8/0 |
0.25 | 2:49 | 1:28 | 11:44 | 128 122-131 | 1503 | 172 118-194 | 172 131-202 | 9/0 |
0.38 | 4:21 | 1:32 | 12:13 | 128 123-134 | 1564 | 174 114-196 | 169 67-214 | 5/0 |
0.50 | 5:45 | 1:24 | 11:16 | 127 116-137 | 1430 | 179 60-198 | 166 3-210 | 3/2 |
0.63 | 6:53 | 1:08 | 9:03 | 134 131-137 | 1214 | 193 190-196 | 160 144-181 | 2/1 |
0.75 | 8:00 | 1:07 | 8:52 | 135 132-139 | 1198 | 194 182-200 | 147 131-160 | 0/11 |
0.88 | 9:06 | 1:07 | 8:55 | 137 132-139 | 1222 | 193 192-196 | 166 153-180 | 1/3 |
1.00 | 10:33 | 1:26 | 11:31 | 132 125-136 | 1519 | 190 96-196 | 159 1-183 | 0/11 |
1.13 | 11:44 | 1:11 | 9:29 | 138 131-143 | 1308 | 194 192-196 | 184 160-211 | 12/2 |
1.25 | 12:58 | 1:14 | 9:52 | 135 131-142 | 1333 | 194 184-198 | 137 104-164 | 0/10 |
1.38 | 15:11 | 2:13 | 17:42 | 135 128-143 | 2388 | 138 110-194 | 146 110-202 | 16/0 |
1.50 | 16:18 | 1:07 | 8:57 | 136 128-139 | 1217 | 194 190-198 | 164 113-200 | 0/5 |
1.63 | 17:29 | 1:12 | 9:33 | 136 135-137 | 1300 | 194 192-198 | 179 166-191 | 6/0 |
1.75 | 18:41 | 1:12 | 9:36 | 138 136-139 | 1326 | 195 192-198 | 163 150-170 | 0/1 |
1.88 | 19:48 | 1:06 | 8:51 | 135 134-136 | 1196 | 196 194-200 | 157 140-167 | 1/2 |
2.00 | 21:09 | 1:22 | 10:53 | 137 133-143 | 1491 | 184 122-202 | 174 140-213 | 0/4 |
2.13 | 22:20 | 1:11 | 9:25 | 136 132-141 | 1280 | 182 116-202 | 159 102-210 | 0/7 |
2.25 | 23:28 | 1:08 | 9:06 | 132 129-134 | 1201 | 195 190-200 | 154 145-164 | 2/2 |
2.38 | 24:50 | 1:22 | 10:57 | 135 131-140 | 1478 | 179 120-198 | 177 144-208 | 3/8 |
2.50 | 26:24 | 1:33 | 12:26 | 136 125-140 | 1691 | 163 116-194 | 164 128-206 | 12/0 |
2.63 | 27:38 | 1:15 | 9:58 | 131 127-137 | 1306 | 184 122-196 | 159 107-187 | 1/2 |
2.75 | 28:58 | 1:19 | 10:35 | 135 129-139 | 1430 | 175 118-196 | 168 111-209 | 3/1 |
2.88 | 30:11 | 1:13 | 9:47 | 137 132-141 | 1340 | 195 192-200 | 169 152-194 | 2/2 |
3.00 | 31:25 | 1:14 | 9:50 | 137 135-139 | 1346 | 194 190-198 | 161 149-176 | 3/0 |
3.13 | 32:35 | 1:10 | 9:24 | 137 135-139 | 1287 | 196 192-198 | 165 156-180 | 0/2 |
3.25 | 33:50 | 1:15 | 10:00 | 137 132-141 | 1370 | 187 124-198 | 164 113-191 | 2/0 |
3.38 | 35:02 | 1:12 | 9:37 | 137 134-138 | 1317 | 193 190-198 | 175 159-188 | 3/0 |
3.50 | 36:09 | 1:06 | 8:51 | 137 136-139 | 1213 | 195 190-198 | 158 151-177 | 1/3 |
3.63 | 37:22 | 1:13 | 9:42 | 138 135-141 | 1337 | 195 194-196 | 178 163-185 | 3/1 |
3.75 | 38:42 | 1:20 | 10:40 | 139 134-143 | 1483 | 189 124-196 | 161 128-193 | 5/0 |
3.88 | 40:02 | 1:21 | 10:45 | 137 133-139 | 1473 | 181 118-196 | 160 121-202 | 1/2 |
4.00 | 41:22 | 1:19 | 10:36 | 135 133-137 | 1430 | 189 136-196 | 162 117-192 | 2/2 |
4.13 | 42:43 | 1:21 | 10:47 | 129 119-135 | 1391 | 180 124-198 | 141 42-197 | 0/5 |
4.25 | 43:49 | 1:07 | 8:53 | 131 128-133 | 1164 | 196 194-200 | 137 124-155 | 0/7 |
4.38 | 44:53 | 1:04 | 8:33 | 133 131-135 | 1136 | 197 192-202 | 150 131-157 | 0/14 |
4.38 | 44:55 | 2 | 13:42 | 132 132-132 | 1808 | 192 192-192 | 157 157-157 | 0/0 |
Heart
134/143max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 115m,
Range 32m, Flat prediction 42:59
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
26 4.3% | 11:30 |
18 6.7% | 12:48 |
17 14.8% | 18:12 |
12 7.0% | 9:39 |
See your biggest climbs |
Power
162W (214 max)
Power Graph
Power Bands
Cadence
185 (202 max)
Stride Length: 85cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 88.2 | 193 | 4.1 | 39:36 | 9:40 |
Walk | 11.5 | 122 | 0.3 | 5:10 | 18:27 |
Still | 0.3 | - | - | 9 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:25 | 9:25 | 50.75 |
5km | 31:07 | 10:01 | 52.37 |
5M | 51:22 | 10:16 | 51.91 |
10km | 1:04:36 | 10:24 | 51.66 |
10M | 1:46:39 | 10:40 | 51.86 |
Half | 2:21:45 | 10:49 | 51.30 |
20M | 3:41:24 | 11:04 | 52.05 |
Mara | 4:54:16 | 11:14 | 52.22 |
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