Mon 14th Sep 2020 at 9:00am by NordRunner
Run > Recovery Run
-
Time
40:23
-
Miles
3.76
-
Min/mi
10:44
-
Pacing
59.8%
-
WAVA
49.30
-
Stride(cm)
84
-
Cals
300
-
Watts
152
-
Cadence
179
-
BPM
134
-
%MHR
71.8
-
B/mi
1435
-
Asc(m)
102
-
Hillscore
8
-
Surface
Trail
Notes & Comments
Split Summary
===
1) 1km - 6:58(6:58/km) 129/136bpm 50cal 160/W 8.61/11.15kmph
2) 1km - 7:06(7:06/km) 134/151bpm 57cal 157/W 8.45/11.96kmph
3) 1km - 6:09(6:09/km) 133/138bpm 45cal 151/W 9.76/12.12kmph
4) 1km - 7:26(7:26/km) 132/147bpm 47cal 134/W 8.07/11.88kmph
5) 1km - 6:31(6:31/km) 139/146bpm 61cal 149/W 9.21/11.57kmph
6) 1km - 5:51(5:51/km) 135/144bpm 40cal 160/W 10.26/12.72kmph
7) 0.06km - 22(6:15/km) 135/136bpm 178/W 9.6/10.65kmph
6:58 7:06 6:09 7:26 6:31 5:51 22
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 |
1:26 |
1:26 |
11:25 |
120 93-129 |
1370 |
181 124-188 |
172 71-201 |
10/0 |
0.25 |
2:55 |
1:30 |
11:57 |
129 126-131 |
1541 |
169 122-194 |
166 117-200 |
7/1 |
0.38 |
4:24 |
1:29 |
11:48 |
133 130-136 |
1570 |
174 114-188 |
163 125-202 |
5/0 |
0.50 |
5:43 |
1:19 |
10:34 |
133 127-135 |
1406 |
178 110-192 |
146 78-170 |
5/0 |
0.63 |
7:00 |
1:16 |
10:12 |
130 128-132 |
1326 |
187 184-190 |
155 142-165 |
1/7 |
0.75 |
8:21 |
1:22 |
10:53 |
130 125-134 |
1415 |
170 122-192 |
152 93-180 |
1/0 |
0.88 |
10:20 |
1:58 |
15:48 |
127 116-137 |
2006 |
163 54-194 |
138 1-183 |
1/2 |
1.00 |
11:46 |
1:26 |
11:29 |
139 127-151 |
1595 |
181 120-206 |
161 107-190 |
9/0 |
1.13 |
13:03 |
1:17 |
10:15 |
141 133-151 |
1446 |
185 122-198 |
172 123-190 |
6/2 |
1.25 |
14:41 |
1:38 |
13:06 |
136 131-139 |
1781 |
164 120-192 |
163 98-205 |
11/0 |
1.38 |
16:38 |
1:57 |
15:34 |
129 113-138 |
2009 |
161 88-190 |
112 1-186 |
1/2 |
1.50 |
17:41 |
1:04 |
8:30 |
129 118-138 |
1096 |
194 190-196 |
183 170-204 |
0/6 |
1.63 |
18:52 |
1:11 |
9:25 |
137 135-138 |
1290 |
192 190-194 |
165 152-177 |
1/1 |
1.75 |
19:59 |
1:07 |
8:59 |
136 135-138 |
1223 |
193 190-196 |
154 147-162 |
0/6 |
1.88 |
21:14 |
1:15 |
10:00 |
134 125-138 |
1340 |
179 126-196 |
155 90-179 |
2/2 |
2.00 |
24:50 |
3:35 |
28:42 |
131 111-138 |
3759 |
168 52-200 |
118 1-163 |
2/1 |
2.13 |
26:47 |
1:57 |
15:37 |
132 127-134 |
2061 |
154 116-186 |
120 69-159 |
8/0 |
2.25 |
29:18 |
2:31 |
20:07 |
130 113-135 |
2615 |
169 58-200 |
118 1-169 |
3/5 |
2.38 |
30:21 |
1:04 |
8:30 |
128 112-139 |
1089 |
195 192-198 |
168 145-179 |
2/6 |
2.50 |
31:28 |
1:06 |
8:51 |
143 139-147 |
1265 |
195 192-200 |
170 167-175 |
0/11 |
2.63 |
32:36 |
1:08 |
9:07 |
141 138-144 |
1285 |
193 190-198 |
165 161-170 |
1/3 |
2.75 |
33:53 |
1:16 |
10:11 |
141 134-144 |
1435 |
182 122-194 |
160 99-180 |
1/2 |
2.88 |
35:03 |
1:10 |
9:24 |
137 134-140 |
1287 |
193 188-194 |
158 149-177 |
1/1 |
3.00 |
36:26 |
1:23 |
11:06 |
140 135-145 |
1554 |
173 120-198 |
149 91-181 |
5/1 |
3.13 |
37:59 |
1:33 |
12:20 |
136 122-144 |
1678 |
168 122-204 |
122 61-176 |
0/8 |
3.25 |
39:10 |
1:11 |
9:27 |
134 130-138 |
1267 |
186 130-198 |
165 103-191 |
0/7 |
3.38 |
40:17 |
1:07 |
8:55 |
134 132-136 |
1195 |
194 190-200 |
149 142-158 |
0/8 |
3.50 |
41:24 |
1:07 |
8:56 |
134 133-136 |
1198 |
192 190-196 |
157 152-161 |
0/9 |
3.63 |
42:53 |
1:29 |
11:56 |
138 132-144 |
1647 |
181 122-198 |
165 106-204 |
10/0 |
3.75 |
44:02 |
1:09 |
9:13 |
136 134-138 |
1253 |
192 188-198 |
165 147-185 |
1/6 |
3.76 |
44:11 |
9 |
10:51 |
136 134-136 |
1477 |
187 186-190 |
177 174-178 |
0/1 |
Elevation
Biggest Climbs (m) |
Min/mi |
29 4.0% |
11:29
|
16 4.6% |
10:30
|
14 5.6% |
11:32
|
13 3.9% |
22:20
|
10 4.0% |
11:26
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
83.8 |
189 |
3.4 |
37:01 |
10:57 |
Walk |
15.5 |
124 |
0.4 |
6:50 |
17:47 |
Still |
0.8 |
- |
- |
20 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:37 |
41.91% |
More |
800m |
4:33 |
9:09 |
47.35% |
More |
1km |
5:42 |
9:11 |
49.19% |
More |
Mile |
9:51 |
9:51 |
48.53% |
More |
5k |
36:46 |
11:50 |
44.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:00 |
10:00 |
47.79 |
5km |
33:02 |
10:38 |
49.33 |
5M |
54:32 |
10:54 |
48.89 |
10km |
1:08:34 |
11:02 |
48.67 |
10M |
1:53:12 |
11:19 |
48.86 |
Half |
2:30:28 |
11:29 |
48.33 |
20M |
3:55:00 |
11:45 |
49.04 |
Mara |
5:12:21 |
11:55 |
49.19 |
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