Sun 18th Sep 2022 at 3:12pm by NordRunner
Run > Recovery Run
-
Time
34:55
-
Miles
2.88
-
Min/mi
12:07
-
Pacing
77%
-
WAVA
43.83
-
Stride(cm)
75
-
Cals
260
-
Watts
157
-
Cadence
177
-
BPM
132
-
%MHR
70.9
-
B/mi
1598
-
Asc(m)
21
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 7:09(7:09/km) 131/140bpm [936b/km] 56cal 168/224W
2) 0.63km - 4:45(7:32/km) 137/140bpm [1033b/km] 37cal 165/194W
3) 1km - 7:18(7:18/km) 134/140bpm [979b/km] 56cal 164/239W
4) 1km - 7:59(7:59/km) 130/144bpm [1037b/km] 55cal 144/230W
5) 1km - 7:44(7:44/km) 130/140bpm [1006b/km] 56cal 143/198W
6) 0km - 1(2:27/km) 135/135bpm [331b/km] 157/157W
7:09 4:45 7:18 7:59 7:44 1
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 |
1:17 |
1:17 |
10:13 |
122 100-130 |
1246 |
188 108-194 |
192 94-224 |
3/1 |
0.25 |
2:34 |
1:17 |
10:16 |
129 124-132 |
1325 |
191 190-192 |
175 170-184 |
3/1 |
0.38 |
3:59 |
1:25 |
11:22 |
134 130-137 |
1522 |
188 186-190 |
200 180-210 |
6/1 |
0.50 |
5:19 |
1:20 |
10:44 |
138 135-140 |
1481 |
190 186-192 |
174 153-206 |
3/4 |
0.63 |
7:10 |
1:51 |
14:49 |
131 122-140 |
1941 |
173 108-198 |
118 21-201 |
2/8 |
0.75 |
8:31 |
1:21 |
10:45 |
136 130-139 |
1462 |
191 188-196 |
174 160-194 |
1/2 |
0.88 |
10:01 |
1:30 |
11:59 |
137 133-139 |
1643 |
189 168-196 |
170 91-184 |
2/2 |
1.00 |
11:36 |
1:35 |
12:40 |
137 133-140 |
1736 |
187 172-194 |
162 103-185 |
1/2 |
1.13 |
13:43 |
2:07 +24
|
16:54 |
130 109-138 |
2198 |
176 106-194 |
144 65-175 |
1/2 |
1.25 |
15:53 |
2:10 +31
|
17:24 |
133 119-140 |
2314 |
173 94-196 |
165 56-239 |
5/5 |
1.38 |
17:12 |
1:19 |
10:30 |
135 127-140 |
1417 |
192 186-194 |
176 132-195 |
2/2 |
1.50 |
18:35 |
1:23 |
11:06 |
137 133-139 |
1520 |
191 190-192 |
176 158-187 |
2/2 |
1.63 |
20:00 |
1:25 |
11:20 |
136 134-138 |
1540 |
191 188-192 |
169 162-176 |
2/2 |
1.75 |
21:50 |
1:49 |
14:35 |
128 110-138 |
1868 |
152 112-192 |
122 65-174 |
2/2 |
1.88 |
23:07 |
1:18 |
10:22 |
133 112-141 |
1380 |
190 112-194 |
182 68-209 |
2/1 |
2.00 |
24:53 |
1:46 |
14:05 |
129 112-141 |
1816 |
150 110-192 |
133 75-190 |
2/2 |
2.13 |
26:16 |
1:23 |
11:02 |
134 119-144 |
1478 |
191 188-194 |
189 135-230 |
4/2 |
2.25 |
28:01 |
1:46 |
14:06 |
126 107-144 |
1776 |
149 106-192 |
116 58-200 |
0/2 |
2.38 |
29:23 |
1:21 |
10:51 |
134 124-139 |
1454 |
190 188-194 |
167 157-191 |
1/2 |
2.50 |
31:09 |
1:46 |
14:11 |
125 108-139 |
1773 |
145 110-192 |
117 59-192 |
1/1 |
2.63 |
32:40 |
1:30 |
12:04 |
133 128-138 |
1605 |
185 106-194 |
159 13-198 |
1/2 |
2.75 |
34:23 |
1:44 |
13:50 |
125 112-140 |
1729 |
150 112-194 |
122 65-190 |
1/1 |
2.88 |
35:48 |
1:24 |
11:16 |
135 131-138 |
1521 |
189 186-194 |
167 157-174 |
2/2 |
2.88 |
35:50 |
2 |
12:08 |
135 135-135 |
1639 |
186 186-186 |
159 157-161 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
82.0 |
189 |
2.6 |
29:24 |
11:25 |
Walk |
17.4 |
114 |
0.3 |
6:15 |
20:38 |
Still |
0.5 |
- |
- |
11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:33 |
10:14 |
35.72% |
More |
800m |
5:17 |
10:38 |
41.36% |
More |
1km |
7:08 |
11:29 |
40.00% |
More |
Mile |
11:36 |
11:36 |
41.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:27 |
11:27 |
42.48 |
5km |
37:49 |
12:10 |
43.87 |
5M |
1:02:27 |
12:29 |
43.50 |
10km |
1:18:31 |
12:38 |
43.32 |
10M |
2:09:38 |
12:58 |
43.51 |
Half |
2:52:18 |
13:09 |
43.05 |
20M |
4:29:06 |
13:27 |
43.68 |
Mara |
5:57:41 |
13:39 |
43.82 |
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