Thu 11th May 2023 at 12:24pm by NordRunner

Run > Fartleks

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Time
57:10
Miles
4.96
Min/mi
11:32
Pacing
69%
WAVA
47.20
Stride(cm)
74
Cals
442
Watts
164
Cadence
188
BPM
138
%MHR
74.3
B/mi
1592
Asc(m)
48
Hillscore
4
Surface
Road

Notes & Comments

3 x 3 15-sec sprints.
Split Summary
===
1) 1km - 7:01(7:01/km) 127/137bpm [892b/km] 57cal 193/275W
2) 1km - 6:24(6:24/km) 135/144bpm [864b/km] 54cal 174/240W
3) 0.24km - 1:35(6:28/km) 135/140bpm [873b/km] 13cal 161/170W
4) 0.06km - 15(4:23/km) 148/157bpm [649b/km] 2cal 177/208W
5) 0.44km - 3:00(6:51/km) 141/162bpm [965b/km] 26cal 166/239W
6) 0.06km - 15(3:56/km) 150/160bpm [591b/km] 2cal 218/298W
7) 0.45km - 3:00(6:36/km) 141/163bpm [930b/km] 26cal 162/299W
8) 0.06km - 15(3:56/km) 154/164bpm [606b/km] 2cal 200/237W
9) 0.71km - 5:00(7:00/km) 144/168bpm [1008b/km] 42cal 165/244W
10) 0.06km - 15(4:04/km) 154/164bpm [625b/km] 2cal 249/337W
11) 0.4km - 3:00(7:35/km) 146/166bpm [1107b/km] 26cal 177/300W
12) 0.06km - 15(3:58/km) 153/162bpm [606b/km] 2cal 241/282W
13) 0.38km - 3:00(7:48/km) 141/164bpm [1100b/km] 22cal 135/240W
14) 0.06km - 15(4:07/km) 149/157bpm [612b/km] 2cal 220/279W
15) 0.72km - 5:00(6:59/km) 140/160bpm [978b/km] 39cal 159/275W
16) 0.06km - 15(3:52/km) 151/162bpm [584b/km] 2cal 227/308W
17) 0.4km - 3:00(7:33/km) 143/165bpm [1080b/km] 23cal 137/294W
18) 0.06km - 15(3:54/km) 156/162bpm [607b/km] 2cal 228/280W
19) 0.39km - 3:00(7:36/km) 140/163bpm [1065b/km] 22cal 133/273W
20) 0.06km - 15(4:16/km) 151/160bpm [645b/km] 2cal 226/300W
21) 1km - 8:03(8:03/km) 134/165bpm [1078b/km] 57cal 140/329W
22) 0.28km - 1:57(7:02/km) 136/140bpm [956b/km] 15cal 163/169W
23) 0.03km - 19(11:37/km) 132/136bpm [1533b/km] 2cal 100/169W

7:01 6:24 1:35 15 3:00 15 3:00 15 5:00 15 3:00 15 3:00 15 5:00 15 3:00 15 3:00 15 8:03 1:57 19

Pace

76%

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.
0.25	2:52	2:52	11:28	122 105-130	1399	186 118-192	212 71-249	19/0
0.50	5:45	2:53	11:33	131 128-135	1513	191 166-200	187 141-275	12/3
0.75	8:17	2:31	10:05	134 129-137	1352	195 192-200	170 149-186	1/8
1.00	10:53	2:36	10:25	136 129-144	1416	195 190-198	186 144-240	6/5
1.25	13:28	2:36	10:23	135 131-138	1401	194 190-198	163 149-174	0/7
1.50	16:00	2:31	10:06	141 130-162	1423	196 184-220	167 144-239	3/6
1.75	18:31	2:31	10:03	140 135-163	1407	196 190-226	173 139-299	1/11
2.00	21:12	2:42	10:47	140 134-161	1509	193 188-202	157 129-265	1/9
2.25	23:50	2:37	10:29	146 132-168	1530	187 104-230	167 74-244	2/4
2.50	26:38	2:49	11:16	142 134-148	1599	191 186-194	165 148-193	4/6
2.75	29:19	2:41	10:42	148 140-166	1584	194 186-224	190 134-337	12/5
3.00	32:22	3:03	12:12	143 129-164	1744	164 112-222	145 81-282	1/11
3.25	35:03	2:41	10:45	143 136-160	1537	184 116-220	159 60-279	0/8
3.50	37:54	2:51	11:23	138 134-143	1570	190 186-194	158 145-166	2/4
3.75	40:43	2:49	11:18	144 134-165	1627	182 96-222	152 38-308	1/17
4.00	43:28	2:45	11:00	144 127-163	1583	186 118-220	138 53-280	0/19
4.25	46:44	3:16 +10	13:03	142 127-165	1852	187 84-240	148 16-329	4/30
4.50	51:49	5:05 +1:36	20:21	129 116-137	2624	179 72-206	135 12-189	2/5
4.75	54:40	2:51	11:24	133 127-138	1516	190 186-194	164 148-203	2/2
4.96	57:10	2:30	11:48	136 131-140	1604	186 110-192	158 55-169	1/1

Heart

138/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 48m, Range 114m, Flat prediction 57:02

Elevation Graph

Biggest Climbs (m)	Min/mi
28 3.8%	11:31
10 3.9%	12:15
See your biggest climbs

Power

164W (337 max)

Power Graph

Power Bands

Cadence

188 (240 max) Stride Length: 74cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.1	193	4.8	52:37	11:04
Walk	7.5	122	0.2	4:16	20:48
Still	0.5	-	-	17	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:45	37.54%	More
800m	4:54	9:51	44.67%	More
1km	6:15	10:03	45.69%	More
Mile	10:07	10:07	48.06%	More
5k	33:05	10:39	50.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:34	10:34	46.03
5km	34:55	11:14	47.51
5M	57:39	11:32	47.13
10km	1:12:29	11:40	46.93
10M	1:59:41	11:58	47.12
Half	2:39:05	12:09	46.63
20M	4:08:27	12:25	47.31
Mara	5:30:14	12:36	47.47

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