Wed 4th Apr 2018 at 2:00pm by NordRunner
Run > Recovery Run
-
Time
29:28
-
Miles
3.11
-
Min/mi
9:28
-
Pacing
65%
-
WAVA
53.86
-
Stride(cm)
89
-
Cals
286
-
Cadence
192
-
BPM
139
-
%MHR
74.5
-
B/mi
1314
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:02(6:02/km) 135/142bpm 58cal 9.94/11.96kmph
2) 1km - 5:43(5:43/km) 143/150bpm 60cal 10.49/11.59kmph
3) 1km - 5:50(5:50/km) 149/155bpm 63cal 10.29/12.02kmph
4) 1km - 5:59(5:59/km) 138/155bpm 53cal 10.03/12.77kmph
5) 1km - 5:54(5:55/km) 138/142bpm 52cal 10.14/11.76kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:21 |
1:21 +5
|
10:48 |
110 67-137 |
1187 |
189 186-190 |
0.25 |
2:41 |
1:20 |
10:41 |
137 137-137 |
1465 |
190 188-198 |
0.38 |
3:52 |
1:11 |
9:27 |
138 137-139 |
1304 |
191 190-194 |
0.50 |
4:59 |
1:07 |
8:54 |
140 139-140 |
1245 |
191 188-194 |
0.63 |
6:09 |
1:10 |
9:20 |
141 140-142 |
1316 |
192 190-194 |
0.75 |
7:17 |
1:08 |
9:05 |
145 142-150 |
1318 |
191 188-192 |
0.88 |
8:24 |
1:07 |
9:00 |
144 140-147 |
1296 |
192 190-194 |
1.00 |
9:38 |
1:13 +3
|
9:46 |
146 140-147 |
1427 |
194 186-196 |
1.13 |
10:47 |
1:09 |
9:11 |
143 141-145 |
1314 |
193 192-196 |
1.25 |
11:57 |
1:11 |
9:24 |
139 133-142 |
1308 |
193 190-196 |
1.38 |
13:08 |
1:11 |
9:24 |
145 143-147 |
1364 |
193 192-196 |
1.50 |
14:16 |
1:08 |
9:05 |
153 149-154 |
1391 |
194 190-196 |
1.63 |
16:56 |
2:40 +1:31
|
21:19 |
140 112-153 |
2984 |
195 190-198 |
1.75 |
18:05 |
1:09 |
9:16 |
153 152-154 |
1417 |
194 190-196 |
1.88 |
19:17 |
1:12 |
9:37 |
155 154-155 |
1490 |
194 190-196 |
2.00 |
20:27 |
1:10 |
9:21 |
140 133-155 |
1310 |
193 190-194 |
2.13 |
21:36 |
1:09 |
9:12 |
135 130-138 |
1242 |
192 188-194 |
2.25 |
22:48 |
1:11 |
9:29 |
139 137-144 |
1317 |
192 188-192 |
2.38 |
24:06 |
1:18 |
10:28 |
137 134-143 |
1434 |
185 130-194 |
2.50 |
25:21 |
1:15 |
9:57 |
134 132-139 |
1334 |
190 138-198 |
2.63 |
26:29 |
1:09 |
9:11 |
137 135-138 |
1258 |
193 186-196 |
2.75 |
27:38 |
1:08 |
9:07 |
137 134-140 |
1249 |
194 192-196 |
2.88 |
28:46 |
1:08 |
9:02 |
139 135-142 |
1255 |
195 192-196 |
3.00 |
29:59 |
1:13 |
9:46 |
140 135-141 |
1367 |
183 110-196 |
3.11 |
31:07 |
1:08 |
10:46 |
138 135-140 |
1486 |
191 186-196 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:40 |
40.94% |
More |
800m |
4:26 |
8:56 |
47.40% |
More |
1km |
5:33 |
8:56 |
49.37% |
More |
Mile |
9:10 |
9:10 |
50.83% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:55 |
8:55 |
52.23 |
5km |
29:26 |
9:28 |
53.93 |
5M |
48:36 |
9:43 |
53.38 |
10km |
1:01:06 |
9:50 |
53.11 |
10M |
1:40:53 |
10:05 |
53.27 |
Half |
2:14:06 |
10:14 |
52.68 |
20M |
3:29:26 |
10:28 |
53.45 |
Mara |
4:38:23 |
10:38 |
53.62 |
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