Sat 24th Sep 2022 at 2:36pm by NordRunner
Run > Recovery Run
-
Time
36:53
-
Miles
3.05
-
Min/mi
12:06
-
Pacing
76%
-
WAVA
44.04
-
Stride(cm)
76
-
Cals
273
-
Watts
158
-
Cadence
175
-
BPM
131
-
%MHR
70.6
-
B/mi
1587
-
Asc(m)
79
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1.6km - 10:56(6:50/km) 135/145bpm [922b/km] 94cal 194/269W
2) 1.6km - 12:55(8:04/km) 131/143bpm [1058b/km] 91cal 142/220W
3) 1.6km - 12:16(7:40/km) 129/144bpm [989b/km] 83cal 141/229W
4) 0.1km - 45(7:24/km) 127/131bpm [940b/km] 5cal 159/184W
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 |
10:17 |
118 96-128 |
1214 |
185 106-192 |
199 73-234 |
6/0 |
0.25 |
2:49 |
1:32 |
12:19 |
131 127-134 |
1613 |
187 182-190 |
220 188-240 |
13/0 |
0.38 |
4:15 |
1:25 |
11:22 |
135 132-137 |
1534 |
188 176-194 |
210 166-232 |
6/3 |
0.50 |
5:33 |
1:19 |
10:30 |
133 130-136 |
1396 |
193 190-198 |
176 146-208 |
2/1 |
0.63 |
6:57 |
1:24 |
11:12 |
139 134-145 |
1556 |
192 188-196 |
205 166-269 |
8/0 |
0.75 |
8:18 |
1:21 |
10:48 |
142 138-145 |
1533 |
192 190-194 |
182 167-225 |
1/1 |
0.88 |
9:37 |
1:19 |
10:30 |
139 138-141 |
1459 |
193 190-194 |
172 163-183 |
2/1 |
1.00 |
11:00 |
1:23 |
11:00 |
140 138-142 |
1540 |
191 190-196 |
181 172-203 |
5/1 |
1.13 |
12:54 |
1:54 +12
|
15:14 |
132 119-140 |
2011 |
160 90-192 |
163 52-220 |
7/0 |
1.25 |
14:28 |
1:34 |
12:31 |
141 132-143 |
1764 |
180 114-190 |
190 68-217 |
3/1 |
1.38 |
16:10 |
1:42 |
13:35 |
128 115-140 |
1738 |
154 102-196 |
130 37-207 |
3/0 |
1.50 |
18:33 |
2:24 +28
|
19:10 |
130 106-141 |
2491 |
159 98-192 |
136 43-194 |
1/1 |
1.63 |
19:54 |
1:21 |
10:48 |
128 111-135 |
1383 |
186 118-196 |
155 96-195 |
0/10 |
1.75 |
21:37 |
1:42 |
13:39 |
129 113-137 |
1762 |
155 114-196 |
107 49-162 |
0/4 |
1.88 |
22:59 |
1:22 |
10:57 |
132 110-139 |
1444 |
187 116-198 |
153 69-183 |
0/6 |
2.00 |
24:38 |
1:40 |
13:17 |
128 113-138 |
1700 |
156 116-196 |
121 74-178 |
0/2 |
2.13 |
25:56 |
1:18 |
10:24 |
133 121-140 |
1383 |
193 190-196 |
178 170-193 |
1/1 |
2.25 |
27:42 |
1:46 |
14:08 |
126 109-139 |
1781 |
149 114-196 |
112 66-173 |
0/3 |
2.38 |
29:06 |
1:24 |
11:10 |
132 110-139 |
1473 |
192 186-198 |
184 136-222 |
3/2 |
2.50 |
30:55 |
1:49 |
14:35 |
125 108-137 |
1824 |
155 116-196 |
115 20-190 |
2/7 |
2.63 |
32:20 |
1:24 |
11:15 |
138 128-143 |
1553 |
191 188-196 |
199 178-229 |
6/0 |
2.75 |
34:00 |
1:40 |
13:20 |
128 114-144 |
1706 |
155 116-198 |
127 71-198 |
1/5 |
2.88 |
35:16 |
1:16 |
10:06 |
132 129-139 |
1334 |
195 192-198 |
147 128-167 |
0/13 |
3.00 |
36:57 |
1:42 |
13:33 |
121 106-137 |
1639 |
152 116-196 |
101 58-165 |
0/10 |
3.05 |
37:33 |
36 |
12:58 |
128 124-131 |
1659 |
187 176-194 |
168 141-184 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
76.1 |
191 |
2.6 |
28:35 |
10:57 |
Walk |
23.5 |
117 |
0.4 |
8:49 |
20:19 |
Still |
0.4 |
- |
- |
9 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:38 |
10:36 |
34.51% |
More |
800m |
5:20 |
10:44 |
40.99% |
More |
1km |
6:40 |
10:45 |
42.75% |
More |
Mile |
10:59 |
10:59 |
44.30% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:23 |
11:23 |
42.73 |
5km |
37:36 |
12:06 |
44.12 |
5M |
1:02:06 |
12:25 |
43.75 |
10km |
1:18:04 |
12:34 |
43.57 |
10M |
2:08:54 |
12:53 |
43.76 |
Half |
2:51:20 |
13:05 |
43.30 |
20M |
4:27:36 |
13:23 |
43.93 |
Mara |
5:55:40 |
13:35 |
44.07 |
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