Mon 11th Jan 2021 at 1:00pm by NordRunner

Run > Recovery Run

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Time
53:05
Miles
4.98
Min/mi
10:40
Pacing
70%
WAVA
50.07
Stride(cm)
81
Cals
468
Watts
158
Cadence
187
BPM
146
%MHR
78.3
B/mi
1553
Asc(m)
115
Hillscore
8
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 6:55(6:55/km) 140/148bpm 57cal 166/W 8.68/11.92kmph
2) 1km - 6:07(6:07/km) 147/154bpm 56cal 160/W 9.81/11.43kmph
3) 1km - 6:14(6:14/km) 149/157bpm 55cal 168/W 9.63/13.28kmph
4) 1km - 7:22(7:22/km) 148/155bpm 60cal 159/W 8.14/12.81kmph
5) 1km - 6:12(6:12/km) 149/155bpm 58cal 159/W 9.68/12.29kmph
6) 1km - 7:28(7:28/km) 144/152bpm 76cal 151/W 8.04/12.41kmph
7) 1km - 6:16(6:16/km) 145/153bpm 45cal 155/W 9.58/11.36kmph
8) 1km - 6:23(6:23/km) 143/151bpm 61cal 148/W 9.4/12.29kmph
9) 0.02km - 8(7:59/km) 150/150bpm 120/W 7.52/7.45kmph

6:55 6:07 6:14 7:22 6:12 7:28 6:16 6:23 8

Pace

11%

37%

39%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.25	2:52	2:52	11:27	137 111-145	1568	179 120-196	172 1-206	17/0
0.50	5:46	2:55	11:39	143 139-148	1666	175 54-200	161 1-219	10/1
0.75	8:10	2:23	9:33	145 139-148	1384	193 124-204	164 110-191	3/5
1.00	10:47	2:37	10:29	148 142-154	1552	185 116-204	157 72-185	2/6
1.25	13:06	2:19	9:16	147 139-152	1362	197 116-206	158 88-193	1/8
1.50	16:07	3:01	12:03	146 121-157	1759	193 62-206	169 1-209	3/3
1.75	18:20	2:13	8:54	153 148-156	1361	199 196-204	167 153-184	2/6
2.00	22:04	3:44	14:55	149 125-157	2223	170 60-204	147 1-233	14/1
2.25	25:21	3:17	13:09	146 126-155	1921	185 54-206	162 2-300	7/1
2.50	28:07	2:46	11:03	152 149-154	1681	178 122-206	171 114-211	12/7
2.75	30:28	2:21	9:23	148 142-153	1388	195 124-208	153 79-196	0/15
3.00	32:56	2:28	9:53	150 145-155	1484	192 122-204	166 35-190	2/1
3.25	35:28	2:32	10:09	148 142-152	1503	193 118-202	165 97-206	3/3
3.50	38:28	3:00	12:01	144 135-151	1730	172 118-204	156 85-205	10/0
3.75	42:44	4:16	17:03	141 131-152	2403	179 62-218	135 1-197	5/4
4.00	45:13	2:29	9:57	144 138-150	1434	201 100-206	152 1-167	0/10
4.25	47:51	2:38	10:31	146 138-152	1535	191 122-204	157 123-205	10/8
4.50	50:49	2:57	11:50	146 130-153	1727	183 60-210	159 4-198	3/6
4.75	53:09	2:20	9:21	140 136-143	1309	200 180-208	142 114-159	1/18
4.98	55:46	2:37	11:21	145 138-151	1646	197 188-204	146 76-184	6/8

Heart

146/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 115m, Range 36m, Flat prediction 48:20

Elevation Graph

Biggest Climbs (m)	Min/mi
27 4.1%	11:44
23 3.5%	15:02
12 2.8%	14:23
12 5.0%	11:53
11 5.3%	11:36
See your biggest climbs

Power

158W (300 max)

Power Graph

Power Bands

Cadence

187 (218 max) Stride Length: 81cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	82.1	198	4.6	45:48	10:02
Walk	16.8	122	0.4	9:22	22:36
Still	1.1	-	-	36	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:47	41.12%	More
800m	4:23	8:48	49.19%	More
1km	6:00	9:39	46.84%	More
Mile	10:01	10:01	47.71%	More
5k	33:51	10:54	48.14%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:47	9:47	48.85
5km	32:17	10:23	50.47
5M	53:18	10:40	50.02
10km	1:07:02	10:47	49.78
10M	1:50:40	11:04	49.98
Half	2:27:05	11:14	49.44
20M	3:49:44	11:29	50.16
Mara	5:05:21	11:39	50.32

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