Wed 10th May 2023 at 12:49pm by NordRunner

Run > Recovery Run
  • Time
    46:23
  • Miles
    4.08
  • Min/mi
    11:22
  • Pacing
    83%
  • WAVA
    47.43
  • Stride(cm)
    76
  • Cals
    370
  • Watts
    176
  • Cadence
    185
  • BPM
    135
  • %MHR
    72.7
  • B/mi
    1537
  • Asc(m)
    73
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 7:26(7:26/km) 126/134bpm [938b/km] 59cal 196/266W
2) 1km - 6:44(6:44/km) 130/137bpm [874b/km] 54cal 163/240W
3) 1km - 7:43(7:43/km) 134/142bpm [1033b/km] 60cal 168/247W
4) 1km - 6:19(6:19/km) 142/147bpm [896b/km] 55cal 179/212W
5) 1km - 7:04(7:04/km) 141/146bpm [997b/km] 57cal 174/251W
6) 0.61km - 4:44(7:49/km) 137/145bpm [1072b/km] 35cal 151/243W
7) 0.97km - 6:34(6:47/km) 138/142bpm [936b/km] 50cal 163/219W
7:26 6:44 7:43 6:19 7:04 4:44 6:34

Pace

8% 4% 81% 8%

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 1:25 1:25 11:23 111 93-124 1263 175 106-192 187 25-237 5/0
0.25 2:58 1:32 12:18 128 124-131 1574 188 184-194 227 181-256 12/0
0.38 4:23 1:25 11:23 132 129-134 1503 191 186-194 195 159-264 6/1
0.50 5:56 1:33 12:24 130 127-133 1611 185 110-196 190 62-266 9/2
0.63 7:27 1:31 12:09 131 129-133 1592 185 120-196 188 159-240 3/3
0.75 8:47 1:20 10:36 130 128-132 1379 190 94-198 167 126-216 4/4
0.88 10:10 1:23 11:05 128 124-131 1419 188 108-236 172 102-215 0/4
1.00 11:28 1:19 10:28 130 129-131 1361 195 192-202 161 131-186 1/10
1.13 12:44 1:16 10:08 131 126-137 1327 195 192-198 170 160-179 0/10
1.25 14:12 1:28 11:41 130 127-137 1519 195 186-202 146 118-204 3/14
1.38 16:15 2:03 16:27 132 126-138 2172 131 112-192 177 106-241 15/0
1.50 17:45 1:29 11:54 137 131-140 1631 180 116-194 196 127-247 7/1
1.63 19:20 1:36 12:45 129 122-137 1644 171 90-200 144 39-217 4/1
1.75 20:35 1:15 9:58 135 130-137 1345 195 190-198 180 175-191 1/7
1.88 21:56 1:21 10:51 138 136-142 1498 186 100-200 191 98-219 1/3
2.00 23:12 1:16 10:08 141 140-143 1429 194 192-198 178 164-196 3/1
2.13 24:28 1:15 10:02 140 139-142 1405 195 192-198 179 162-191 1/6
2.25 25:42 1:15 9:59 141 139-142 1407 196 192-200 164 147-186 0/9
2.38 26:58 1:16 10:05 142 139-146 1433 194 190-198 187 167-192 1/4
2.50 28:19 1:21 10:45 146 144-147 1569 194 186-200 186 63-204 3/2
2.63 29:35 1:16 10:10 142 140-144 1444 195 192-198 185 161-203 3/6
2.75 30:57 1:22 10:58 144 141-146 1579 191 118-196 191 120-198 1/3
2.88 32:26 1:29 11:49 142 139-144 1679 178 118-198 183 157-251 7/3
3.00 34:05 1:39 13:11 138 134-142 1818 152 112-194 161 127-205 6/2
3.13 35:24 1:19 10:35 140 139-140 1482 194 190-198 172 159-201 1/6
3.25 36:54 1:30 11:57 140 136-144 1673 173 118-198 183 144-243 6/6
3.38 38:12 1:19 10:29 140 136-145 1468 194 190-200 183 145-195 0/11
3.50 40:06 1:53 15:06 131 124-142 1979 196 190-202 121 91-150 1/21
3.63 41:21 1:15 10:01 134 130-139 1342 195 192-198 143 115-152 0/22
3.75 42:43 1:22 10:57 137 133-140 1499 187 126-196 176 147-219 0/7
3.88 44:02 1:19 10:34 141 140-142 1490 193 188-198 189 156-200 1/5
4.00 45:23 1:21 10:48 138 135-141 1491 195 188-200 153 60-200 0/11
4.08 46:23 1:00 12:43 140 137-141 1779 182 96-194 173 84-193 2/1

Heart

135/147max
  • Show Beats/Mile

Elevation

Asc 73m, Range 116m, Flat prediction 44:13
Elevation Graph
Biggest Climbs (m) Min/mi
28 5.3% 14:26
26 4.2% 12:06
12 5.4% 14:22
See your biggest climbs

Power

176W (266 max)
Power Graph
Power Bands

Cadence

185 (236 max) Stride Length: 76cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 88.7 193 3.8 41:09 10:51
Walk 10.5 116 0.3 4:53 17:12
Still 0.8 - - 21 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:29 9:59 36.63% More
800m 4:59 10:02 43.82% More
1km 6:17 10:07 45.37% More
Mile 10:13 10:13 47.63% More
5k 34:59 11:16 47.43% More

Predictions

Dist Time Per Mile WAVA
1M 10:32 10:32 46.18
5km 34:48 11:12 47.67
5M 57:28 11:30 47.28
10km 1:12:15 11:38 47.08
10M 1:59:18 11:56 47.28
Half 2:38:34 12:06 46.78
20M 4:07:39 12:23 47.47
Mara 5:29:11 12:34 47.62

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