Sat 27th Apr 2024 at 2:21pm by NordRunner
Run > Recovery Run
-
Time
44:46
-
Miles
3.43
-
Min/mi
13:03
-
Pacing
60.5%
-
WAVA
41.48
-
Stride(cm)
67
-
Cals
307
-
Watts
168
-
Cadence
183
-
BPM
124
-
%MHR
67.2
-
B/mi
1624
-
Asc(m)
63
-
Surface
Road
Notes & Comments
1) 5.12km - 42:00(8:12/km) 123/139bpm [1008b/km] 284cal 143/242W
2) 0.4km - 2:46(6:55/km) 140/143bpm [969b/km] 23cal 176/210W
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 |
1:16 |
1:16 |
10:07 |
102 72-121 |
1033 |
188 110-194 |
201 71-220 |
2/1 |
0.25 |
2:37 |
1:21 |
10:48 |
121 120-123 |
1307 |
190 176-196 |
186 167-209 |
2/1 |
0.38 |
3:54 |
1:17 |
10:16 |
124 122-126 |
1273 |
192 190-196 |
193 171-210 |
2/1 |
0.50 |
5:13 |
1:19 |
10:33 |
127 126-128 |
1339 |
192 184-196 |
200 180-238 |
3/4 |
0.63 |
6:45 |
1:32 |
12:14 |
128 123-129 |
1566 |
192 106-198 |
181 72-238 |
1/3 |
0.75 |
8:00 |
1:16 |
10:06 |
125 119-129 |
1262 |
195 188-200 |
187 180-196 |
1/1 |
0.88 |
9:18 |
1:17 |
10:18 |
129 128-130 |
1329 |
193 188-196 |
184 173-211 |
0/1 |
1.00 |
10:35 |
1:17 |
10:18 |
131 130-132 |
1349 |
193 190-196 |
180 159-189 |
1/2 |
1.13 |
11:56 |
1:21 |
10:48 |
133 131-134 |
1436 |
193 190-196 |
172 166-183 |
2/3 |
1.25 |
13:22 |
1:26 |
11:32 |
129 124-132 |
1488 |
184 114-196 |
160 66-205 |
1/1 |
1.38 |
14:42 |
1:20 |
10:40 |
131 129-134 |
1396 |
193 188-196 |
177 166-192 |
3/1 |
1.50 |
16:06 |
1:23 |
11:07 |
133 126-137 |
1479 |
189 128-198 |
172 62-196 |
4/5 |
1.63 |
17:33 |
1:28 |
11:42 |
130 122-134 |
1521 |
180 94-196 |
171 69-226 |
1/2 |
1.75 |
19:01 |
1:28 |
11:41 |
132 125-137 |
1541 |
193 186-198 |
208 172-242 |
2/2 |
1.88 |
21:13 |
2:12 |
17:38 |
124 107-137 |
2187 |
182 94-200 |
146 5-193 |
1/1 |
2.00 |
24:13 |
3:00 |
24:01 |
102 94-116 |
2449 |
137 94-236 |
102 48-183 |
1/1 |
2.13 |
26:16 |
2:02 |
16:18 |
118 109-125 |
1923 |
160 102-200 |
121 58-165 |
2/1 |
2.25 |
28:31 |
2:15 |
17:59 |
124 112-130 |
2231 |
180 118-192 |
144 85-163 |
3/2 |
2.38 |
30:05 |
1:35 |
12:37 |
119 105-131 |
1502 |
190 120-198 |
180 55-207 |
3/1 |
2.50 |
31:29 |
1:24 |
11:10 |
132 127-135 |
1473 |
192 186-194 |
179 159-204 |
2/2 |
2.63 |
33:44 |
2:15 |
17:58 |
120 96-132 |
2155 |
186 120-196 |
163 77-203 |
4/1 |
2.75 |
37:08 |
3:25 |
27:16 |
108 91-131 |
2945 |
150 110-200 |
113 1-195 |
3/2 |
2.88 |
38:41 |
1:33 |
12:24 |
132 115-138 |
1636 |
180 102-194 |
176 80-232 |
8/2 |
3.00 |
40:03 |
1:22 |
10:57 |
138 136-139 |
1511 |
190 186-192 |
195 165-227 |
3/1 |
3.13 |
41:22 |
1:18 |
10:27 |
137 135-139 |
1432 |
193 190-196 |
167 150-181 |
2/5 |
3.25 |
42:41 |
1:19 |
10:36 |
138 135-142 |
1462 |
192 188-194 |
185 172-193 |
0/3 |
3.38 |
44:01 |
1:20 |
10:41 |
141 139-143 |
1507 |
192 188-194 |
184 167-208 |
2/4 |
3.43 |
44:46 |
45 |
13:14 |
138 135-140 |
1826 |
178 92-192 |
166 75-210 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
82.4 |
191 |
3.2 |
36:54 |
11:29 |
Walk |
9.6 |
113 |
0.2 |
4:18 |
19:56 |
Still |
7.9 |
- |
- |
3:33 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:32 |
10:11 |
36.48% |
More |
800m |
5:09 |
10:21 |
42.97% |
More |
1km |
6:35 |
10:35 |
43.81% |
More |
Mile |
10:35 |
10:35 |
46.40% |
More |
5k |
41:09 |
13:15 |
40.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:13 |
12:13 |
40.17 |
5km |
40:20 |
12:59 |
41.51 |
5M |
1:06:36 |
13:19 |
41.18 |
10km |
1:23:44 |
13:29 |
41.02 |
10M |
2:18:15 |
13:50 |
41.21 |
Half |
3:03:45 |
14:02 |
40.78 |
20M |
4:46:59 |
14:21 |
41.37 |
Mara |
6:21:27 |
14:34 |
41.50 |
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