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Tue 20th Aug 2024 at 12:07pm by NordRunner

Run > Easy
  • Time
    45:01
  • Miles
    4.17
  • Min/mi
    10:48
  • Pacing
    80.8%
  • WAVA
    50.98
  • Stride(cm)
    78
  • Cals
    380
  • Watts
    188
  • Cadence
    191
  • BPM
    140
  • %MHR
    75.3
  • B/mi
    1511
  • Asc(m)
    31
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

1) 6.71km - 45:00(6:42/km) 140/152bpm [939b/km] 380cal 183/268W
2) 0.01km - 1(2:05/km) 146/146bpm [304b/km] 189/190W
45:00 1

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

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 1:09 1:09 9:10 115 95-128 1055 199 196-202 197 174-223 1/7
0.25 2:25 1:17 10:13 133 128-135 1358 195 190-198 200 191-212 4/0
0.38 4:04 1:39 13:08 134 131-136 1760 172 110-196 194 83-239 7/0
0.50 5:17 1:13 9:43 131 128-135 1272 198 192-204 189 171-227 1/7
0.63 6:35 1:18 10:22 136 135-136 1411 197 186-202 186 154-215 0/5
0.75 7:52 1:17 10:19 137 135-140 1414 196 192-200 194 179-218 2/2
0.88 10:03 2:11 +55 17:25 122 111-140 2124 192 94-200 192 101-253 2/1
1.00 11:16 1:13 9:46 132 125-141 1289 199 196-200 196 188-219 1/1
1.13 12:34 1:18 10:24 143 142-143 1488 197 128-200 190 185-230 2/2
1.25 14:01 1:27 11:34 141 138-145 1632 175 104-200 197 34-268 3/4
1.38 15:19 1:18 10:25 142 139-145 1479 195 190-200 181 145-224 1/3
1.50 16:57 1:38 13:06 133 123-141 1742 191 102-198 195 101-231 2/2
1.63 18:15 1:18 10:21 141 137-143 1460 195 190-202 191 169-219 3/3
1.75 19:32 1:18 10:22 143 141-144 1483 196 192-198 182 176-189 1/1
1.88 20:52 1:19 10:34 144 143-145 1522 196 192-198 180 174-187 1/1
2.00 22:13 1:21 10:48 143 141-144 1545 195 190-198 180 174-187 1/1
2.13 23:32 1:20 10:36 143 141-144 1516 193 190-198 181 162-202 1/1
2.25 24:52 1:20 10:37 142 141-144 1506 193 188-198 187 164-241 2/2
2.38 26:13 1:21 10:46 145 144-146 1561 193 186-196 191 177-219 4/1
2.50 27:42 1:29 11:53 144 139-148 1712 178 112-234 194 142-265 6/2
2.63 29:05 1:24 11:09 144 143-147 1607 192 186-198 193 155-234 4/3
2.75 30:32 1:27 11:34 145 137-148 1678 183 116-198 172 101-218 2/3
2.88 31:59 1:27 11:38 137 134-141 1594 186 120-240 166 64-200 1/3
3.00 33:16 1:17 10:16 141 136-147 1447 195 190-198 178 151-200 2/4
3.13 34:43 1:27 11:33 142 133-146 1640 184 118-198 177 74-202 1/3
3.25 36:03 1:20 10:42 141 140-142 1509 193 190-200 194 176-217 1/2
3.38 37:25 1:22 10:52 141 140-144 1533 192 188-194 188 170-200 2/2
3.50 38:45 1:20 10:43 144 143-145 1544 192 180-196 196 181-209 2/2
3.63 40:04 1:19 10:28 146 145-148 1529 193 190-196 188 163-199 3/3
3.75 41:22 1:18 10:26 146 143-148 1523 193 190-196 187 179-197 2/2
3.88 42:42 1:20 10:40 148 146-152 1578 194 188-200 192 175-201 3/3
4.00 44:03 1:21 10:48 146 143-148 1577 192 190-196 188 173-224 3/3
4.13 45:27 1:24 11:09 149 146-152 1661 190 126-200 188 164-204 4/3
4.17 45:56 29 10:27 146 144-146 1525 193 192-196 183 163-197 1/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    140 avge / 152 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    10 2.3% 11:28

  • Cadence Distribution

    191 avge / 240 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.4 194 4.1 42:51 10:46
    Walk 4.2 116 0.1 1:58 18:05
    Still 0.4 - - 12 -
    Pause 2.0 - - 55 -

  • Power Distribution

    188W (268 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:24 9:40 39.01% More
    800m 5:09 10:21 43.44% More
    1km 6:26 10:21 45.25% More
    Mile 10:38 10:38 46.54% More
    5k 33:40 10:50 50.17% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:00 10:00 49.52
    5km 33:01 10:38 51.17
    5M 54:30 10:54 50.81
    10km 1:08:32 11:02 50.61
    10M 1:53:09 11:19 50.86
    Half 2:30:24 11:29 50.33
    20M 3:54:54 11:45 51.06
    Mara 5:12:13 11:55 51.23

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