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Mon 28th Aug 2023 at 2:15pm by NordRunner

Run > Recovery Run
  • Time
    45:01
  • Miles
    3.85
  • Min/mi
    11:42
  • Pacing
    34.8%
  • WAVA
    46.39
  • Stride(cm)
    75
  • Cals
    343
  • Watts
    163
  • Cadence
    182
  • BPM
    129
  • %MHR
    69.5
  • B/mi
    1512
  • Asc(m)
    40
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 6:41(6:41/km) 115/126bpm [769b/km] 49cal 174/231W
2) 1km - 7:57(7:57/km) 125/132bpm [993b/km] 58cal 155/229W
3) 1km - 7:12(7:12/km) 128/135bpm [921b/km] 55cal 168/202W
4) 1km - 7:16(7:16/km) 131/138bpm [951b/km] 56cal 159/217W
5) 1km - 7:20(7:20/km) 135/142bpm [991b/km] 57cal 156/270W
6) 1km - 7:18(7:18/km) 138/144bpm [1007b/km] 57cal 163/240W
7) 0.19km - 1:17(6:54/km) 140/143bpm [966b/km] 11cal 176/186W
8) 0km - 1(5:44/km) 142/142bpm [814b/km] 173/173W
6:41 7:57 7:12 7:16 7:20 7:18 1:17 1

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

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.
0.62 10:49 10:49 +1 17:24 115 77-126 2001 191 96-198 174 11-231 4/4
1.24 18:45 7:57 12:47 125 109-132 1598 172 80-198 155 44-229 17/19
1.86 25:57 7:11 11:34 128 113-135 1481 183 0-194 168 0-202 10/9
2.49 33:12 7:16 11:41 131 117-138 1530 185 98-200 159 20-217 6/8
3.11 40:33 7:20 11:49 135 124-142 1595 177 100-204 156 61-270 7/6
3.73 47:51 7:18 11:45 138 128-144 1621 181 114-200 163 56-240 10/11
3.84 49:08 1:17 11:07 140 136-143 1555 193 190-196 176 165-186 2/1
3.85 49:09 1 +1 11:23 143 142-143 1628 190 190-190 175 173-176 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 144 max Delete HR Trace

  • Cadence Distribution

    182 avge / 204 max Stride Length: 75cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 78.1 193 3.5 38:25 10:51
    Walk 21.5 116 0.3 10:35 34:56
    Still 0.3 - - 9 -

  • Power Distribution

    163W (270 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:37 10:30 35.38% More
    800m 5:22 10:47 41.23% More
    1km 6:56 11:09 42.21% More
    Mile 11:34 11:34 44.30% More
    5k 36:48 11:51 45.50% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:47 10:47 47.53
    5km 35:52 11:33 46.68
    5M 59:24 11:53 46.20
    10km 1:14:47 12:02 45.93
    10M 2:03:53 12:23 45.69
    Half 2:44:57 12:35 45.38
    20M 4:18:23 12:55 45.48
    Mara 5:44:03 13:08 45.77

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