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Mon 18th Sep 2023 at 4:03pm by NordRunner

Run > Recovery Run
  • Time
    30:03
  • Miles
    2.51
  • Min/mi
    11:58
  • Pacing
    77.2%
  • WAVA
    44.89
  • Stride(cm)
    74
  • Cals
    222
  • Watts
    176
  • Cadence
    183
  • BPM
    129
  • %MHR
    69.2
  • B/mi
    1542
  • Asc(m)
    34
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 6:55(6:55/km) 125/136bpm [864b/km] 54cal 187/309W
2) 1km - 7:40(7:40/km) 124/136bpm [950b/km] 55cal 168/254W
3) 1km - 7:46(7:46/km) 133/140bpm [1032b/km] 59cal 169/286W
4) 1km - 7:27(7:27/km) 132/139bpm [983b/km] 52cal 149/201W
5) 0.04km - 17(7:00/km) 134/134bpm [938b/km] 2cal 168/178W
6:55 7:40 7:46 7:27 17

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.
0.13 1:19 1:19 +3 10:29 114 86-129 1196 190 186-192 192 180-214 2/1
0.25 2:42 1:23 11:06 124 119-130 1375 184 124-194 194 167-235 3/2
0.38 4:02 1:20 10:43 130 126-136 1394 192 188-196 199 172-248 4/3
0.50 5:45 1:43 +15 13:46 133 124-136 1830 189 124-198 199 149-309 3/4
0.63 7:14 1:29 11:51 124 119-130 1469 179 112-196 180 69-231 2/2
0.75 8:39 1:24 11:14 134 130-136 1505 192 190-196 191 184-207 2/2
0.88 10:12 1:34 12:31 132 129-135 1653 192 186-194 194 151-211 3/3
1.00 12:45 2:33 +40 20:24 116 98-134 2366 171 100-196 169 56-235 3/2
1.13 14:16 1:30 12:02 108 104-125 1299 174 104-216 171 65-254 2/2
1.25 15:37 1:21 10:51 135 126-136 1464 194 186-198 195 182-230 2/3
1.38 17:30 1:53 +5 15:08 132 121-136 1997 188 114-196 192 55-263 6/6
1.50 18:59 1:29 11:52 135 131-139 1601 188 114-238 216 158-286 8/0
1.63 20:39 1:40 13:21 134 116-140 1788 162 98-198 159 62-230 2/2
1.75 21:59 1:19 10:35 130 116-139 1375 193 186-198 168 134-193 1/5
1.88 23:29 1:30 12:03 134 125-139 1616 181 120-232 154 83-185 1/4
2.00 24:53 1:24 11:10 136 133-139 1519 191 186-196 172 150-190 1/3
2.13 26:28 1:35 12:39 132 119-139 1671 166 114-198 145 28-201 2/3
2.25 27:50 1:22 10:56 133 130-137 1454 193 190-198 171 164-179 3/3
2.38 29:26 1:36 12:51 131 119-137 1684 171 114-194 140 63-191 1/1
2.50 30:59 1:32 12:20 130 121-136 1603 169 94-198 138 60-182 2/2
2.51 31:06 7 12:52 134 134-134 1725 192 192-192 169 164-172 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 140 max Delete HR Trace

  • Cadence Distribution

    183 avge / 238 max Stride Length: 74cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 84.1 192 2.3 26:03 11:45
    Walk 12.7 115 0.2 4:03 18:07
    Still 0.7 - - 13 -
    Pause 2.5 - - 48 -

  • Power Distribution

    176W (309 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:36 10:27 35.52% More
    800m 5:40 11:24 38.98% More
    1km 7:08 11:29 41.01% More
    Mile 11:55 11:55 43.04% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:19 11:19 45.29
    5km 37:41 12:08 44.43
    5M 1:02:25 12:29 43.97
    10km 1:18:35 12:39 43.71
    10M 2:10:10 13:01 43.48
    Half 2:53:20 13:14 43.18
    20M 4:31:29 13:34 43.29
    Mara 6:01:31 13:48 43.56

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