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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

Pace

6% 15% 71% 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 1:20 1:20 10:43 108 77-118 1157 188 96-194 174 11-231 1/1
0.25 2:43 1:23 11:01 115 110-118 1267 190 186-192 168 153-215 1/1
0.38 4:03 1:20 10:38 118 115-121 1255 192 190-194 173 167-186 1/0
0.50 5:24 1:21 10:49 120 115-121 1298 193 184-196 174 165-197 1/1
0.63 10:51 5:27 +4:08 43:36 116 92-126 5058 192 98-198 183 26-216 1/1
0.75 12:33 1:42 13:37 126 120-131 1716 166 104-196 148 57-210 5/3
0.88 13:59 1:26 11:25 126 122-130 1439 183 110-198 168 59-222 1/4
1.00 15:20 1:21 10:49 128 124-130 1384 194 192-198 181 174-195 2/2
1.13 17:17 1:57 15:38 126 119-132 1969 156 80-198 148 76-229 8/5
1.25 18:50 1:33 12:21 121 109-127 1494 168 108-198 139 44-188 1/4
1.38 20:10 1:20 10:42 125 113-131 1337 192 186-194 181 163-193 2/2
1.50 21:32 1:22 10:55 129 126-131 1408 191 188-194 178 170-184 2/2
1.63 22:55 1:24 11:09 129 125-132 1439 191 188-194 171 162-188 2/2
1.75 24:16 1:21 10:49 132 128-135 1427 192 190-194 181 169-202 2/2
1.88 26:03 1:46 14:10 127 117-134 1799 173 102-196 155 19-201 2/2
2.00 27:32 1:29 11:52 128 123-133 1518 188 118-196 167 84-200 2/3
2.13 28:56 1:24 11:16 129 124-132 1452 183 112-196 154 57-172 1/1
2.25 30:24 1:28 11:44 132 127-137 1550 186 98-200 161 20-217 1/2
2.38 31:57 1:33 12:22 134 127-138 1658 180 118-198 153 72-176 1/1
2.50 33:21 1:24 11:16 134 129-138 1509 189 118-198 160 73-203 1/1
2.63 34:54 1:32 12:17 134 128-138 1646 175 100-196 149 65-204 1/1
2.75 36:20 1:27 11:32 134 127-139 1546 178 116-200 157 79-196 1/1
2.88 37:50 1:30 12:00 133 124-139 1597 176 120-198 147 67-192 1/1
3.00 39:29 1:39 13:10 135 125-141 1778 164 102-204 152 61-270 3/1
3.13 40:45 1:17 10:12 139 137-142 1419 196 192-200 180 168-191 1/3
3.25 42:24 1:39 13:12 136 128-144 1795 165 114-200 144 56-208 3/2
3.38 43:44 1:20 10:39 138 130-142 1470 191 118-198 175 75-240 1/3
3.50 45:15 1:30 12:02 139 129-143 1672 178 120-196 162 79-197 2/1
3.63 46:43 1:28 11:47 137 132-140 1614 179 116-198 160 81-188 1/2
3.75 48:05 1:23 11:00 141 139-144 1552 195 192-198 179 170-185 3/3
3.85 49:09 1:04 11:04 140 136-143 1549 193 190-196 175 165-186 1/1

Heart

129/144max
  • Show Beats/Mile

Elevation

Asc 40m, Range 10m, Flat prediction 45:01
Elevation Graph
No climbs of at least 10 metres detected.

Power

163W (270 max)
Power Graph
Power Bands

Cadence

182 (204 max) Stride Length: 75cm
Cadence Chart
Cadence Bands
% 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 -

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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