Mon 14th Sep 2020 at 9:00am by NordRunner

Run > Recovery Run

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Time
40:23
Miles
3.76
Min/mi
10:44
Pacing
60%
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

Pace

12%

39%

41%

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.
0.84	10:00	10:00	11:55	129 93-136	1538	174 54-194	155 1-202	33/10
1.75	20:00	10:00	10:58	135 113-151	1480	180 88-206	158 1-205	31/19
2.33	30:00	10:00	17:09	131 111-138	2248	169 52-200	129 1-179	16/14
3.34	40:00	10:00	9:53	138 122-147	1365	185 120-204	154 61-191	11/42
3.76	44:11	4:11	9:59	136 132-144	1359	188 122-198	162 106-204	11/16

Heart

134/151max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 102m, Range 55m, Flat prediction 35:59

Elevation Graph

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

Power

152W (205 max)

Power Graph

Power Bands

Cadence

179 (206 max) Stride Length: 84cm

Cadence Chart

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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