Sat 31st Mar 2018 at 6:00pm by NordRunner
Run > Easy
-
Time
33:47
-
Miles
3.58
-
Min/mi
9:26
-
Pacing
86%
-
WAVA
54.44
-
Stride(cm)
88
-
Cals
390
-
Cadence
193
-
BPM
157
-
%MHR
84.6
-
B/mi
1485
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:49(5:49/km) 137/155bpm 57cal 10.3/13.2kmph
2) 1km - 5:51(5:51/km) 160/175bpm 68cal 10.26/12.16kmph
3) 1km - 5:48(5:48/km) 162/167bpm 68cal 10.36/11.22kmph
4) 1km - 5:59(5:59/km) 165/174bpm 72cal 10.04/12.06kmph
5) 1km - 5:41(5:41/km) 170/173bpm 71cal 10.55/11.66kmph
6) 0.76km - 4:39(6:09/km) 162/177bpm 54cal 9.75/11.52kmph
5:49 5:51 5:48 5:59 5:41 4:39
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:07 |
1:07 |
8:58 |
125 97-142 |
1121 |
184 114-230 |
0.25 |
2:36 |
1:28 +13
|
11:48 |
129 113-143 |
1522 |
183 112-192 |
0.38 |
3:44 |
1:08 |
9:04 |
126 108-140 |
1142 |
190 186-194 |
0.50 |
4:53 |
1:09 |
9:13 |
146 140-151 |
1345 |
192 190-196 |
0.63 |
6:03 |
1:10 |
9:22 |
153 152-155 |
1434 |
192 190-194 |
0.75 |
7:16 |
1:13 |
9:43 |
151 150-152 |
1467 |
192 188-194 |
0.88 |
8:21 |
1:05 |
8:40 |
154 147-162 |
1335 |
195 192-198 |
1.00 |
9:29 |
1:08 |
9:03 |
164 156-175 |
1484 |
196 192-198 |
1.13 |
11:12 |
1:43 +20
|
13:42 |
164 146-175 |
2248 |
191 96-198 |
1.25 |
12:16 |
1:04 |
8:35 |
167 166-168 |
1433 |
196 192-198 |
1.38 |
13:33 |
1:17 +4
|
10:12 |
155 140-166 |
1581 |
195 192-198 |
1.50 |
14:44 |
1:11 |
9:28 |
165 163-165 |
1563 |
196 192-198 |
1.63 |
15:57 |
1:13 |
9:47 |
163 163-164 |
1594 |
187 124-198 |
1.75 |
17:02 |
1:05 |
8:38 |
163 163-164 |
1407 |
195 194-196 |
1.88 |
18:11 |
1:09 |
9:12 |
164 164-165 |
1508 |
195 190-198 |
2.00 |
19:26 |
1:15 |
10:01 |
165 164-165 |
1653 |
194 190-196 |
2.13 |
20:41 |
1:15 |
9:59 |
165 165-165 |
1647 |
193 180-196 |
2.25 |
21:50 |
1:09 |
9:12 |
164 164-165 |
1510 |
194 192-196 |
2.38 |
23:00 |
1:10 |
9:24 |
165 164-166 |
1550 |
195 192-198 |
2.50 |
24:11 |
1:11 |
9:27 |
169 164-173 |
1598 |
195 192-198 |
2.63 |
25:23 |
1:12 |
9:36 |
171 167-172 |
1641 |
195 190-198 |
2.75 |
26:30 |
1:07 |
8:53 |
170 169-171 |
1509 |
196 194-200 |
2.88 |
27:35 |
1:06 |
8:47 |
170 170-170 |
1494 |
195 192-198 |
3.00 |
28:47 |
1:12 |
9:35 |
169 167-173 |
1619 |
195 194-198 |
3.13 |
30:01 |
1:14 |
9:50 |
167 159-169 |
1643 |
194 186-198 |
3.25 |
31:04 |
1:03 |
8:27 |
152 138-162 |
1284 |
195 192-198 |
3.38 |
32:10 |
1:06 |
8:48 |
163 162-165 |
1435 |
195 190-198 |
3.50 |
33:26 |
1:15 |
10:00 |
162 160-164 |
1621 |
194 190-204 |
3.58 |
34:24 |
58 |
12:48 |
169 161-177 |
2163 |
192 188-194 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.9 |
193 |
3.6 |
34:01 |
9:35 |
Walk |
0.5 |
114 |
0 |
11 |
21:46 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
0.5 |
- |
- |
11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:35 |
41.32% |
More |
800m |
4:26 |
8:56 |
47.40% |
More |
1km |
5:36 |
9:01 |
48.92% |
More |
Mile |
9:09 |
9:09 |
50.93% |
More |
5k |
29:22 |
9:27 |
54.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:49 |
8:49 |
52.83 |
5km |
29:06 |
9:22 |
54.54 |
5M |
48:02 |
9:36 |
54.01 |
10km |
1:00:24 |
9:43 |
53.72 |
10M |
1:39:44 |
9:58 |
53.88 |
Half |
2:12:33 |
10:07 |
53.29 |
20M |
3:27:02 |
10:21 |
54.07 |
Mara |
4:35:10 |
10:30 |
54.24 |
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