Wed 24th Mar 2021 at 11:00am by NordRunner

Run > Recovery Run

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Time
39:53
Miles
3.49
Min/mi
11:26
Pacing
60%
WAVA
46.08
Stride(cm)
79
Cals
329
Watts
147
Cadence
177
BPM
137
%MHR
73.9
B/mi
1571
Asc(m)
2
Hillscore
7
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 6:42(6:42/km) 128/139bpm 41cal 146/W 8.96/12.33kmph
2) 1km - 6:01(6:01/km) 141/150bpm 52cal 169/W 9.97/12.29kmph
3) 1km - 7:01(7:01/km) 144/149bpm 64cal 155/W 8.55/11.65kmph
4) 1km - 8:36(8:36/km) 132/146bpm 71cal 115/W 6.98/12.2kmph
5) 1km - 6:13(6:13/km) 141/150bpm 53cal 163/W 9.65/11.39kmph
6) 0.61km - 5:20(8:44/km) 140/149bpm 48cal 147/W 6.87/11.65kmph

6:42 6:01 7:01 8:36 6:13 5:20

Pace

46%

30%

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.
0.13	1:18	1:18	10:22	117 98-131	1212	186 110-202	133 55-168	143/11
0.25	2:20	1:02	8:17	131 129-132	1084	199 196-204	169 163-175	0/10
0.38	3:30	1:10	9:20	132 129-135	1233	195 180-200	163 146-173	0/3
0.50	5:13	1:43	13:48	129 118-137	1780	171 106-198	131 64-172	1/1
0.63	6:43	1:29	11:55	133 126-139	1585	171 108-198	146 74-200	2/2
0.75	7:50	1:07	8:57	137 133-142	1226	197 194-200	171 109-191	3/1
0.88	9:13	1:23	11:07	139 134-144	1546	174 98-198	156 76-194	1/8
1.00	10:19	1:06	8:50	139 136-142	1227	197 196-200	177 167-196	6/0
1.13	11:37	1:18	10:24	146 142-150	1518	183 124-198	177 112-204	2/1
1.25	12:46	1:09	9:10	143 142-145	1311	196 196-198	170 162-178	8/1
1.38	14:02	1:15	10:03	146 145-148	1467	192 114-200	176 157-197	5/0
1.50	15:28	1:26	11:28	145 139-149	1662	168 112-200	155 85-214	3/1
1.63	16:44	1:16	10:09	146 142-148	1483	195 192-200	175 151-195	2/5
1.75	18:10	1:27	11:33	142 137-146	1640	192 122-200	132 103-151	5/1
1.88	19:53	1:43	13:44	142 138-145	1949	175 110-202	135 34-196	9/0
2.00	23:06	3:13	25:40	123 111-139	3158	114 54-192	77 1-110	1/8
2.13	24:43	1:38	13:01	131 115-139	1706	183 108-212	109 49-177	0/5
2.25	26:08	1:24	11:13	141 137-146	1582	193 190-204	153 136-175	2/2
2.38	27:27	1:20	10:38	140 131-146	1488	182 106-200	142 59-181	5/3
2.50	28:31	1:04	8:34	137 132-141	1173	197 196-200	161 154-167	0/12
2.63	29:54	1:22	10:59	142 138-150	1559	186 120-206	177 143-226	10/6
2.75	31:07	1:13	9:45	141 137-147	1374	185 116-200	154 97-172	0/7
2.88	32:23	1:16	10:07	142 138-145	1436	195 192-198	165 156-191	3/4
3.00	33:30	1:07	8:55	145 142-148	1294	196 194-198	166 155-189	0/7
3.13	34:47	1:18	10:21	138 131-145	1428	184 120-198	159 84-197	8/0
3.25	36:09	1:22	10:56	146 143-148	1597	182 122-208	174 91-200	10/0
3.38	37:37	1:28	11:41	146 143-149	1705	172 120-196	174 111-203	11/1
3.49	40:58	3:21	30:01	132 104-145	3962	132 52-204	110 2-191	2/1

Heart

137/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 2m, Range 145m, Flat prediction 38:17

Elevation Graph

Biggest Climbs (m)	Min/mi
31 5.3%	12:13
15 2.7%	10:43
11 10.0%	26:49
10 8.0%	13:05
See your biggest climbs

Power

147W (226 max)

Power Graph

Power Bands

Cadence

177 (212 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	75.4	194	3.1	30:54	10:02
Walk	24.1	114	0.4	9:52	24:17
Still	0.5	-	-	12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:16	43.66%	More
800m	4:39	9:21	46.34%	More
1km	5:59	9:37	46.97%	More
Mile	9:59	9:59	47.88%	More
5k	34:24	11:04	47.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:41	10:41	44.74
5km	35:17	11:21	46.18
5M	58:15	11:39	45.77
10km	1:13:15	11:47	45.56
10M	2:00:56	12:06	45.74
Half	2:40:44	12:16	45.24
20M	4:11:03	12:33	45.90
Mara	5:33:41	12:44	46.05

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