Tue 16th May 2023 at 12:49pm by NordRunner

Run > Recovery Run
  • Time
    50:17
  • Miles
    4.23
  • Min/mi
    11:53
  • Pacing
    78%
  • WAVA
    45.92
  • Stride(cm)
    73
  • Cals
    363
  • Watts
    174
  • Cadence
    187
  • BPM
    130
  • %MHR
    69.9
  • B/mi
    1544
  • Asc(m)
    70
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 7:33(7:33/km) 122/133bpm [921b/km] 55cal 183/260W
2) 1km - 7:41(7:41/km) 124/139bpm [953b/km] 55cal 160/231W
3) 1km - 6:28(6:28/km) 133/140bpm [861b/km] 52cal 182/251W
4) 1km - 6:53(6:53/km) 133/138bpm [915b/km] 54cal 181/255W
5) 1km - 7:02(7:02/km) 135/145bpm [950b/km] 54cal 167/251W
6) 1km - 7:06(7:06/km) 133/140bpm [945b/km] 51cal 151/247W
7) 0.83km - 6:12(7:27/km) 131/137bpm [977b/km] 42cal 154/244W
7:33 7:41 6:28 6:53 7:02 7:06 6:12

Pace

8% 9% 78% 6%

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 1:44 1:44 +6 13:51 105 71-120 1455 176 110-212 197 93-253 6/0
0.25 3:24 1:40 13:18 125 119-129 1662 170 108-190 206 43-254 11/0
0.38 4:56 1:33 12:21 129 126-132 1594 185 114-196 188 34-260 5/1
0.50 6:23 1:27 11:37 125 119-131 1453 183 116-194 170 151-218 7/1
0.63 7:43 1:19 10:35 132 131-133 1396 192 188-196 182 152-200 1/3
0.75 9:05 1:22 10:57 135 132-137 1479 191 188-194 188 159-223 3/0
0.88 11:07 2:02 +15 16:15 113 96-134 1836 167 94-196 148 65-204 1/1
1.00 13:21 2:14 +49 17:53 119 98-134 2128 193 110-222 176 57-231 1/2
1.13 15:14 1:53 15:00 126 107-139 1891 153 104-198 155 94-226 4/2
1.25 16:29 1:15 10:03 128 110-134 1287 196 190-198 179 164-189 3/3
1.38 17:49 1:20 10:43 130 129-132 1394 194 190-206 162 133-184 0/4
1.50 19:11 1:22 10:56 132 129-137 1443 192 190-194 207 160-251 2/8
1.63 20:29 1:17 10:17 137 133-140 1408 194 190-198 174 167-188 4/2
1.75 21:43 1:14 9:55 134 133-136 1330 196 192-200 185 178-194 0/6
1.88 23:06 1:23 11:06 134 132-137 1488 189 116-228 176 84-210 1/8
2.00 24:25 1:19 10:32 135 130-138 1422 191 188-194 209 187-240 5/3
2.13 25:44 1:18 10:27 135 133-137 1410 193 190-196 175 158-194 2/6
2.25 27:10 1:27 11:34 131 121-133 1516 184 124-238 165 93-187 3/7
2.38 28:27 1:17 10:16 130 119-137 1335 194 188-198 177 144-208 4/8
2.50 29:55 1:27 11:40 137 133-138 1598 189 110-196 200 133-255 6/2
2.63 31:17 1:22 11:00 136 131-138 1496 192 188-196 180 139-225 3/6
2.75 32:57 1:40 +10 13:16 133 128-135 1765 192 186-196 166 132-228 2/4
2.88 34:21 1:24 11:12 133 128-139 1490 187 116-194 193 123-244 4/2
3.00 35:49 1:28 11:45 139 132-145 1632 190 100-194 197 117-251 7/1
3.13 37:09 1:20 10:42 132 124-144 1413 181 122-198 158 85-195 3/6
3.25 38:36 1:27 11:36 136 130-140 1578 189 186-194 192 159-247 4/1
3.38 39:55 1:19 10:30 135 132-137 1417 193 186-196 164 132-219 2/11
3.50 41:39 1:44 +14 13:49 133 129-136 1837 190 116-198 150 80-214 1/12
3.63 43:08 1:30 11:56 127 119-134 1516 185 120-198 123 44-176 0/24
3.75 44:32 1:24 11:15 131 127-134 1473 191 184-196 152 53-182 4/8
3.88 45:53 1:21 10:47 132 130-134 1424 192 190-196 159 131-197 3/6
4.00 47:18 1:25 11:18 134 130-137 1515 191 188-196 166 137-244 0/9
4.13 48:42 1:24 11:12 129 124-131 1445 189 120-198 141 96-164 1/12
4.23 50:17 1:35 14:35 130 126-131 1895 183 114-192 162 103-237 4/5

Heart

130/145max
  • Show Beats/Mile

Elevation

Asc 70m, Range 105m, Flat prediction 49:43
Elevation Graph
Biggest Climbs (m) Min/mi
27 3.6% 12:57
See your biggest climbs

Power

174W (260 max)
Power Graph
Power Bands

Cadence

187 (238 max) Stride Length: 73cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 89.6 191 4 45:00 11:13
Walk 8.8 116 0.2 4:27 23:33
Still 0.9 - - 29 -
Pause 0.7 - - 21 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:29 10:00 37.15% More
800m 5:07 10:17 43.22% More
1km 6:26 10:22 44.76% More
Mile 10:28 10:28 46.88% More
5k 34:42 11:10 48.25% More

Predictions

Dist Time Per Mile WAVA
1M 11:00 11:00 44.62
5km 36:19 11:41 46.10
5M 59:58 12:00 45.74
10km 1:15:24 12:08 45.55
10M 2:04:30 12:27 45.76
Half 2:45:29 12:38 45.28
20M 4:18:28 12:55 45.94
Mara 5:43:32 13:07 46.09

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