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Run > Recovery Run

20th Apr 2021 at 8am by nikospet

  • 39:13
    Time
  • 3.72
    Miles
  • 10:33
    Min/mi
  • 45.76
    WAVA
  • 411
    Cals
  • 162
    Cadence
  • Trail
    Surface

 

Notes & Comments

39:13

Map

Pin Map

Pace

5% 17% 25% 23% 30%

Splits

# Time Split Miles Mins/mi Cadence rpm Ascent mtrs
1 1:20 1:20 0.13 10:38 162 118-174 0/5
2 2:43 1:23 0.25 11:03 161 158-162 6/0
3 4:05 1:22 0.38 10:56 161 158-166 8/0
4 5:34 1:30 0.50 11:57 161 158-168 11/0
5 6:59 1:25 0.63 11:21 162 160-164 5/2
6 8:34 1:34 0.75 12:35 161 156-166 9/0
7 9:47 1:14 0.88 9:50 163 162-164 3/5
8 11:12 1:24 1.00 11:16 163 160-168 7/0
9 12:36 1:24 1.13 11:14 163 160-166 7/0
10 14:03 1:27 1.25 11:34 161 158-164 10/0
11 15:16 1:13 1.38 9:45 163 160-166 0/6
12 16:43 1:27 1.50 11:40 162 158-168 10/0
13 18:10 1:26 1.63 11:32 161 158-164 10/0
14 19:33 1:23 1.75 11:07 161 158-166 7/2
15 21:01 1:28 1.88 11:40 160 158-164 6/0
16 22:19 1:18 2.00 10:22 162 160-164 4/2
17 23:45 1:27 2.13 11:33 162 160-166 9/3
18 25:17 1:32 2.25 12:14 162 158-168 9/1
19 26:29 1:12 2.38 9:34 164 160-170 0/7
20 27:34 1:06 2.50 8:46 166 162-170 1/11
21 28:45 1:10 2.63 9:24 165 162-168 2/8
22 29:59 1:14 2.75 9:50 163 158-166 1/9
23 31:10 1:12 2.88 9:33 164 160-174 0/13
24 32:19 1:09 3.00 9:11 165 162-168 0/10
25 33:30 1:11 3.13 9:26 164 162-166 0/10
26 34:41 1:11 3.25 9:25 162 158-166 0/13
27 35:49 1:08 3.38 9:06 162 160-164 0/14
28 36:57 1:08 3.50 9:06 164 162-166 0/7
29 38:07 1:10 3.63 9:18 164 162-166 0/7
30 39:13 1:06 3.72 12:00 160 156-164 5/3

Elevation

Asc 128m, Desc 135m, Range 114m
Elevation Graph
Grade Bands

Cadence

162 (174 max)
Cadence Chart
Cadence Bands

Kit

  • Hoka one challenger 5
     

Benchmarks

Distance Time Mins/mi WAVA VO2max Fastest
400m 2:14 8:59 37.44% 26.6 More
800m 4:34 9:10 43.23% 27.7 More
1km 5:44 9:14 42.95% 28.2 More
Mile 9:19 9:19 46.30% 29.5 More
5k 32:19 10:24 46.35% 28.2 More

Predictions

Best WAVA 46.24%
Dist Time Per Mile WAVA
1M 9:45 9:45 44.21
5km 32:24 10:26 46.24
5M 53:39 10:44 45.61
10km 1:07:33 10:52 45.24
10M 1:51:52 11:11 44.79
Half 2:28:56 11:22 44.18
20M 3:53:14 11:40 44.49
Mara 5:10:31 11:51 44.96

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.67
18.1%
9:52
NW
0.22
5.9%
10:14
N
0.26
6.9%
11:17
NE
0.78
21%
9:13
W
0.73
19.5%
11:31
E
0.15
4%
9:31
SW
0.24
6.4%
11:50
S
0.68
18.2%
11:18
SE

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