Thu 5th Apr 2018 at 3:00pm by NordRunner
Run > Easy
-
Time
30:45
-
Miles
3.17
-
Min/mi
9:42
-
Pacing
83%
-
WAVA
52.70
-
Stride(cm)
86
-
Cals
276
-
Cadence
193
-
BPM
134
-
%MHR
71.8
-
B/mi
1296
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:58(5:58/km) 119/130bpm 46cal 10.06/11.72kmph
2) 1km - 6:00(6:00/km) 134/141bpm 56cal 10.01/11.22kmph
3) 1km - 6:08(6:08/km) 135/141bpm 57cal 9.78/11.56kmph
4) 1km - 6:02(6:02/km) 141/145bpm 59cal 9.94/11.08kmph
5) 1km - 6:01(6:01/km) 137/148bpm 53cal 9.97/12.8kmph
6) 0.1km - 36(5:44/km) 137/140bpm 5cal 10.46/11.39kmph
5:58 6:00 6:08 6:02 6:01 36
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:11 |
1:11 |
9:25 |
107 95-117 |
1007 |
185 108-192 |
1/2 |
0.25 |
2:23 |
1:12 |
9:36 |
118 118-119 |
1133 |
190 188-192 |
2/2 |
0.38 |
3:43 |
1:20 |
10:41 |
121 118-125 |
1293 |
192 188-198 |
20/3 |
0.50 |
4:48 |
1:06 |
8:46 |
125 122-127 |
1095 |
192 190-196 |
4/21 |
0.63 |
5:59 |
1:10 |
9:23 |
128 126-130 |
1202 |
192 190-194 |
5/5 |
0.75 |
7:13 |
1:14 |
9:50 |
131 128-134 |
1288 |
192 190-194 |
1/2 |
0.88 |
8:22 |
1:09 |
9:11 |
132 129-137 |
1213 |
195 194-196 |
2/2 |
1.00 |
9:35 |
1:13 |
9:44 |
139 134-141 |
1353 |
192 188-196 |
2/1 |
1.13 |
10:45 |
1:10 |
9:22 |
135 133-138 |
1264 |
194 190-196 |
3/6 |
1.25 |
12:02 |
1:18 +2
|
10:22 |
134 129-138 |
1389 |
193 188-196 |
8/4 |
1.38 |
13:14 |
1:11 |
9:30 |
137 134-140 |
1301 |
194 190-198 |
6/4 |
1.50 |
14:43 |
1:29 +17
|
11:53 |
133 124-138 |
1581 |
195 192-196 |
2/5 |
1.63 |
15:55 |
1:12 |
9:37 |
135 134-136 |
1298 |
194 190-198 |
3/3 |
1.75 |
17:09 |
1:14 |
9:52 |
135 133-137 |
1332 |
193 186-198 |
2/3 |
1.88 |
18:30 |
1:21 |
10:45 |
136 131-141 |
1461 |
191 122-198 |
22/14 |
2.00 |
19:41 |
1:12 |
9:34 |
140 139-143 |
1340 |
197 194-198 |
20/3 |
2.13 |
21:04 |
1:22 |
10:58 |
143 140-145 |
1569 |
195 190-198 |
6/7 |
2.25 |
22:13 |
1:10 |
9:17 |
140 138-144 |
1300 |
194 186-196 |
7/3 |
2.38 |
23:23 |
1:09 |
9:15 |
140 138-141 |
1295 |
195 194-198 |
4/20 |
2.50 |
24:36 |
1:14 |
9:51 |
143 140-148 |
1407 |
186 138-196 |
6/7 |
2.63 |
26:08 |
1:31 +19
|
12:12 |
136 127-147 |
1659 |
190 110-198 |
5/5 |
2.75 |
27:33 |
1:25 +10
|
11:20 |
137 129-142 |
1553 |
195 192-198 |
6/3 |
2.88 |
28:41 |
1:08 |
9:03 |
137 133-140 |
1241 |
194 192-196 |
4/10 |
3.00 |
29:51 |
1:10 |
9:19 |
140 139-141 |
1303 |
195 192-196 |
2/3 |
3.13 |
31:20 |
1:30 +14
|
11:56 |
133 126-140 |
1588 |
193 184-196 |
2/4 |
3.17 |
31:45 |
25 |
9:18 |
138 135-139 |
1284 |
193 192-194 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.5 |
193 |
3.2 |
30:38 |
9:51 |
Walk |
1.6 |
121 |
0 |
31 |
39:19 |
Still |
0.5 |
- |
- |
10 |
- |
Pause |
1.3 |
- |
- |
26 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:14 |
9:00 |
39.39% |
More |
800m |
4:36 |
9:16 |
45.70% |
More |
1km |
5:48 |
9:20 |
47.31% |
More |
Mile |
9:30 |
9:30 |
49.06% |
More |
5k |
31:06 |
10:01 |
51.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:07 |
9:07 |
51.09 |
5km |
30:06 |
9:41 |
52.73 |
5M |
49:42 |
9:56 |
52.20 |
10km |
1:02:30 |
10:04 |
51.92 |
10M |
1:43:11 |
10:19 |
52.08 |
Half |
2:17:09 |
10:28 |
51.50 |
20M |
3:34:12 |
10:43 |
52.26 |
Mara |
4:44:43 |
10:52 |
52.42 |
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