Mon 22nd Apr 2024 at 4:02pm by NordRunner

Run > Threshold

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Time
38:04
Miles
3.69
Min/mi
10:19
Pacing
65.7%
WAVA
52.66
Stride(cm)
84
Cals
324
Watts
182
Cadence
186
BPM
144
%MHR
77.6
B/mi
1489
Asc(m)
53
Hillscore
4
Surface
Road

Notes & Comments

1) 1.41km - 10:00(7:05/km) 121/137bpm [858b/km] 77cal 168/255W
2) 3.43km - 18:00(5:15/km) 162/170bpm [850b/km] 182cal 209/299W
3) 1.09km - 10:00(9:11/km) 135/160bpm [1239b/km] 64cal 129/295W
4) 0.01km - 4(4:58/km) 139/139bpm [690b/km] 1cal 140/142W

10:00 18:00 10:00 4

Pace

10%

19%

35%

27%

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	1:12	1:12	9:38	107 77-120	1030	193 126-200	188 41-217	1/2
0.25	2:58	1:46	14:10	106 74-127	1502	159 76-198	144 15-255	2/0
0.38	4:11	1:13	9:42	122 113-127	1182	195 192-198	193 168-209	1/0
0.50	5:25	1:13	9:47	128 126-130	1253	195 192-196	187 176-202	2/1
0.63	6:44	1:20	10:38	128 121-133	1360	190 106-198	194 140-234	3/1
0.75	8:31	1:46	14:10	127 114-137	1799	152 92-200	137 43-215	3/0
0.88	9:57	1:26	11:31	132 122-136	1521	175 98-200	185 70-218	3/0
1.00	10:52	55	7:21	143 121-155	1050	208 116-216	213 66-283	4/1
1.13	11:47	55	7:18	158 155-162	1152	212 210-214	211 197-234	2/6
1.25	12:45	58	7:44	163 161-164	1259	210 208-214	208 198-219	1/6
1.38	13:50	1:05	8:44	160 157-162	1397	206 200-210	203 171-225	2/4
1.50	14:51	1:00	8:04	161 159-164	1298	207 206-208	197 178-212	2/2
1.63	15:51	1:01	8:07	162 158-165	1315	206 204-208	206 196-214	4/4
1.75	16:53	1:01	8:11	166 164-168	1358	207 204-210	211 204-219	2/2
1.88	17:57	1:04	8:35	166 161-170	1424	204 200-210	207 196-220	2/3
2.00	19:02	1:05	8:37	163 159-167	1404	204 202-206	200 192-208	3/2
2.13	20:07	1:05	8:41	164 162-166	1425	204 202-206	203 194-214	2/2
2.25	21:15	1:08	9:06	163 161-165	1484	203 198-206	208 190-249	2/2
2.38	22:20	1:05	8:37	164 161-166	1412	203 200-206	211 189-238	6/1
2.50	23:24	1:04	8:36	164 162-165	1410	203 200-204	204 195-229	5/2
2.63	24:33	1:09	9:12	164 162-166	1508	201 198-204	227 198-254	9/1
2.75	25:40	1:06	8:50	166 164-169	1466	202 198-204	220 185-268	1/8
2.88	26:50	1:10	9:24	163 161-166	1531	200 194-204	229 185-291	2/2
3.00	27:55	1:05	8:43	163 159-166	1422	202 198-204	198 135-299	5/5
3.13	29:38	1:43	13:42	142 133-162	1946	155 114-204	133 57-192	8/0
3.25	31:37	1:59	15:49	134 131-136	2119	146 72-198	138 17-203	3/2
3.38	34:20	2:43	21:42	130 116-137	2822	145 68-198	129 20-201	5/2
3.50	36:05	1:46	14:05	138 129-144	1944	164 70-202	169 91-295	6/9
3.63	37:22	1:17	10:12	138 136-141	1409	190 130-198	138 81-160	0/8
3.69	38:04	42	10:32	139 137-140	1463	192 186-194	140 131-183	0/6

Heart

144/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 53m, Range 30m, Flat prediction 34:22

Elevation Graph

Biggest Climbs (m)	Min/mi
14 9.0%	23:15
13 1.0%	11:28
12 7.0%	14:55
See your biggest climbs

Power

182W (299 max)

Power Graph

Power Bands

Cadence

186 (216 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	82.1	199	3.4	31:16	9:10
Walk	15.6	114	0.3	5:57	21:17
Still	2.2	-	-	51	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:11	51.72%	More
800m	3:50	7:42	57.69%	More
1km	4:50	7:47	59.64%	More
Mile	7:58	7:58	61.56%	More
5k	29:19	9:26	57.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:37	9:37	51.03
5km	31:45	10:13	52.73
5M	52:26	10:29	52.31
10km	1:05:55	10:36	52.11
10M	1:48:51	10:53	52.33
Half	2:24:40	11:03	51.79
20M	3:45:57	11:18	52.55
Mara	5:00:20	11:28	52.71

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