Mon 7th Sep 2020 at 11:00am by NordRunner
Run > Recovery Run
-
Time
32:06
-
Miles
3.11
-
Min/mi
10:19
-
Pacing
79%
-
WAVA
50.76
-
Stride(cm)
85
-
Cals
238
-
Watts
157
-
Cadence
184
-
BPM
128
-
%MHR
68.8
-
B/mi
1320
-
Asc(m)
88
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:45(6:45/km) 118/129bpm 42cal 156/W 8.89/11.18kmph
2) 1km - 6:31(6:31/km) 126/133bpm 48cal 158/W 9.21/11.5kmph
3) 1km - 6:33(6:33/km) 131/134bpm 46cal 161/W 9.16/11.36kmph
4) 1km - 6:14(6:14/km) 133/137bpm 56cal 164/W 9.63/11.8kmph
5) 1km - 6:02(6:02/km) 131/137bpm 46cal 148/W 9.94/11.29kmph
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 |
1:20 |
1:20 |
10:44 |
110 92-119 |
1180 |
188 152-192 |
163 78-188 |
7/0 |
0.25 |
3:04 |
1:43 |
13:46 |
115 104-124 |
1582 |
152 110-192 |
145 92-196 |
10/1 |
0.38 |
4:21 |
1:18 |
10:22 |
121 117-124 |
1255 |
185 124-194 |
165 121-190 |
5/0 |
0.50 |
5:35 |
1:14 |
9:50 |
126 124-129 |
1239 |
191 188-194 |
158 139-182 |
1/4 |
0.63 |
6:47 |
1:12 |
9:34 |
122 121-124 |
1168 |
192 188-196 |
152 141-161 |
1/9 |
0.75 |
7:57 |
1:10 |
9:19 |
125 121-128 |
1165 |
193 188-196 |
157 152-160 |
0/2 |
0.88 |
9:09 |
1:13 |
9:40 |
125 122-129 |
1209 |
191 188-196 |
161 145-181 |
0/8 |
1.00 |
10:53 |
1:44 |
13:50 |
126 120-131 |
1744 |
186 56-198 |
163 1-205 |
10/7 |
1.13 |
12:03 |
1:10 |
9:19 |
129 124-133 |
1201 |
194 188-198 |
156 136-189 |
3/4 |
1.25 |
13:55 |
1:52 |
14:55 |
127 120-133 |
1894 |
156 98-200 |
150 105-219 |
10/6 |
1.38 |
15:28 |
1:33 |
12:23 |
130 127-133 |
1610 |
155 112-196 |
150 115-199 |
7/3 |
1.50 |
16:41 |
1:13 |
9:47 |
131 126-133 |
1282 |
193 190-196 |
175 152-190 |
6/2 |
1.63 |
17:52 |
1:11 |
9:26 |
131 127-133 |
1237 |
191 184-196 |
151 137-175 |
0/3 |
1.75 |
19:06 |
1:15 |
9:56 |
130 125-134 |
1291 |
193 188-196 |
167 152-180 |
2/1 |
1.88 |
20:22 |
1:16 |
10:05 |
132 130-134 |
1332 |
188 116-196 |
170 163-176 |
3/0 |
2.00 |
21:37 |
1:15 |
9:59 |
134 131-137 |
1337 |
193 190-196 |
166 154-174 |
3/1 |
2.13 |
22:44 |
1:07 |
8:59 |
132 130-133 |
1186 |
195 194-198 |
157 144-178 |
1/2 |
2.25 |
24:07 |
1:22 |
10:59 |
133 128-137 |
1460 |
182 124-196 |
167 107-205 |
5/0 |
2.38 |
25:20 |
1:13 |
9:47 |
134 131-135 |
1311 |
192 188-194 |
163 151-175 |
3/1 |
2.50 |
26:37 |
1:17 |
10:14 |
134 131-136 |
1372 |
184 124-196 |
165 112-197 |
2/1 |
2.63 |
27:55 |
1:18 |
10:28 |
131 127-134 |
1371 |
173 132-194 |
140 63-185 |
0/5 |
2.75 |
29:11 |
1:16 |
10:06 |
133 127-137 |
1343 |
193 186-200 |
165 131-190 |
2/3 |
2.88 |
30:19 |
1:08 |
9:01 |
132 129-134 |
1191 |
198 194-204 |
142 130-154 |
0/7 |
3.00 |
31:27 |
1:08 |
9:04 |
131 128-134 |
1189 |
197 192-206 |
148 140-158 |
0/11 |
3.11 |
32:34 |
1:07 |
10:19 |
129 122-131 |
1330 |
191 94-196 |
142 1-167 |
2/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.7 |
192 |
2.9 |
28:53 |
9:55 |
Walk |
11.0 |
119 |
0.2 |
3:35 |
18:20 |
Still |
0.3 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:14 |
8:59 |
40.20% |
More |
800m |
4:37 |
9:18 |
46.59% |
More |
1km |
5:54 |
9:29 |
47.64% |
More |
Mile |
9:48 |
9:48 |
48.75% |
More |
5k |
32:28 |
10:27 |
50.19% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:43 |
9:43 |
49.19 |
5km |
32:04 |
10:19 |
50.82 |
5M |
52:57 |
10:35 |
50.36 |
10km |
1:06:34 |
10:43 |
50.13 |
10M |
1:49:54 |
10:59 |
50.33 |
Half |
2:26:05 |
11:09 |
49.78 |
20M |
3:48:09 |
11:24 |
50.51 |
Mara |
5:03:15 |
11:34 |
50.67 |
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