Sun 8th Apr 2018 at 10:00am by NordRunner
Run > Race
-
Time
3:58:55
-
Miles
26.68
-
Min/mi
8:57
-
Pacing
92%
-
WAVA
63.89
-
Stride(cm)
92
-
Cals
2638
-
Cadence
195
-
BPM
162
-
%MHR
87.1
-
B/mi
1451
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Temp up to 21c
Split Summary
===
1) 1km - 5:24(5:24/km) 140/154bpm 54cal 11.12/16.56kmph
2) 1km - 4:51(4:51/km) 152/155bpm 54cal 12.36/16.09kmph
3) 1km - 5:25(5:25/km) 154/157bpm 60cal 11.07/12.06kmph
4) 1km - 5:19(5:19/km) 154/157bpm 59cal 11.28/11.76kmph
5) 1km - 5:26(5:26/km) 155/159bpm 60cal 11.06/14.24kmph
6) 1km - 5:27(5:27/km) 156/161bpm 60cal 11.02/11.62kmph
7) 1km - 5:44(5:44/km) 155/158bpm 63cal 10.45/11.05kmph
8) 1km - 5:39(5:39/km) 156/158bpm 62cal 10.62/11.25kmph
9) 1km - 5:45(5:45/km) 156/160bpm 63cal 10.43/11.62kmph
10) 1km - 5:52(5:52/km) 156/159bpm 64cal 10.23/11.35kmph
11) 1km - 5:46(5:46/km) 155/157bpm 62cal 10.39/10.35kmph
12) 1km - 5:46(5:46/km) 157/161bpm 62cal 10.41/10.71kmph
13) 1km - 5:47(5:47/km) 155/159bpm 60cal 10.37/10.78kmph
14) 1km - 5:55(5:55/km) 157/161bpm 63cal 10.14/10.88kmph
15) 1km - 5:23(5:23/km) 161/163bpm 60cal 11.13/12.02kmph
16) 1km - 5:31(5:31/km) 161/166bpm 59cal 10.88/12.12kmph
17) 1km - 5:18(5:18/km) 161/164bpm 57cal 11.33/12.12kmph
18) 1km - 5:32(5:32/km) 161/164bpm 59cal 10.83/11.29kmph
19) 1km - 5:28(5:28/km) 162/164bpm 59cal 10.98/11.39kmph
20) 1km - 5:26(5:26/km) 163/165bpm 59cal 11.03/11.69kmph
21) 1km - 5:35(5:35/km) 161/163bpm 58cal 10.74/11.39kmph
22) 1km - 5:22(5:22/km) 162/164bpm 57cal 11.19/11.66kmph
23) 1km - 5:35(5:35/km) 161/163bpm 58cal 10.75/11.46kmph
24) 1km - 5:28(5:28/km) 162/166bpm 57cal 10.96/12.06kmph
25) 1km - 5:33(5:33/km) 163/165bpm 59cal 10.83/11.96kmph
26) 1km - 5:38(5:38/km) 162/166bpm 59cal 10.66/11.22kmph
27) 1km - 5:07(5:07/km) 162/166bpm 52cal 11.73/12.09kmph
28) 1km - 5:47(5:47/km) 163/166bpm 61cal 10.36/12.36kmph
29) 1km - 5:23(5:23/km) 168/173bpm 61cal 11.15/12.6kmph
30) 1km - 5:27(5:27/km) 167/171bpm 62cal 11/12.73kmph
31) 1km - 5:54(5:54/km) 166/170bpm 65cal 10.17/11.79kmph
32) 1km - 5:26(5:26/km) 169/171bpm 62cal 11.05/13.6kmph
33) 1km - 5:31(5:31/km) 169/171bpm 64cal 10.88/11.15kmph
34) 1km - 5:27(5:27/km) 169/171bpm 63cal 11.01/11.32kmph
35) 1km - 5:34(5:34/km) 172/174bpm 66cal 10.79/11.69kmph
36) 1km - 5:41(5:41/km) 171/174bpm 68cal 10.55/11.86kmph
37) 1km - 5:53(5:53/km) 169/171bpm 67cal 10.2/11.19kmph
38) 1km - 6:03(6:03/km) 168/172bpm 69cal 9.9/10.71kmph
39) 1km - 5:43(5:43/km) 171/174bpm 67cal 10.48/11.29kmph
40) 1km - 5:48(5:48/km) 171/173bpm 68cal 10.35/12.23kmph
41) 1km - 5:51(5:51/km) 171/173bpm 69cal 10.27/11.86kmph
42) 1km - 5:37(5:37/km) 173/176bpm 68cal 10.68/12.46kmph
43) 0.94km - 4:47(5:05/km) 175/178bpm 59cal 11.79/13kmph
5:24 4:51 5:25 5:19 5:26 5:27 5:44 5:39 5:45 5:52 5:46 5:46 5:47 5:55 5:23 5:31 5:18 5:32 5:28 5:26 5:35 5:22 5:35 5:28 5:33 5:38 5:07 5:47 5:23 5:27 5:54 5:26 5:31 5:27 5:34 5:41 5:53 6:03 5:43 5:48 5:51 5:37 4:47
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:13 |
8:13 |
8:13 |
144 121-155 |
1183 |
192 184-198 |
9/12 |
2.00 |
16:46 |
8:33 |
8:33 |
153 149-157 |
1308 |
195 192-200 |
6/10 |
3.00 |
25:26 |
8:40 |
8:40 |
155 151-159 |
1343 |
195 192-198 |
12/10 |
4.00 |
34:22 |
8:57 |
8:57 |
156 153-161 |
1395 |
195 190-198 |
5/8 |
5.00 |
43:31 |
9:08 |
9:08 |
155 152-158 |
1416 |
195 190-198 |
6/6 |
6.00 |
52:50 |
9:20 |
9:20 |
156 153-160 |
1455 |
194 126-198 |
4/5 |
7.00 |
1:02:09 |
9:19 |
9:19 |
156 153-161 |
1454 |
194 190-198 |
5/5 |
8.00 |
1:11:26 |
9:16 |
9:16 |
156 153-159 |
1446 |
194 192-196 |
2/4 |
9.00 |
1:20:38 |
9:13 |
9:13 |
158 153-162 |
1456 |
194 190-198 |
5/3 |
10.00 |
1:29:27 |
8:48 |
8:48 |
161 154-165 |
1418 |
195 192-200 |
3/2 |
11.00 |
1:38:08 |
8:41 |
8:41 |
161 159-164 |
1398 |
197 194-200 |
7/8 |
12.00 |
1:47:01 |
8:53 |
8:53 |
162 159-165 |
1440 |
196 192-200 |
6/5 |
13.00 |
1:55:55 |
8:54 |
8:54 |
161 157-165 |
1433 |
195 134-198 |
6/4 |
14.00 |
2:04:40 |
8:45 |
8:45 |
162 159-164 |
1417 |
196 192-200 |
7/7 |
15.00 |
2:13:30 |
8:50 |
8:50 |
162 158-166 |
1430 |
197 188-200 |
11/10 |
16.00 |
2:22:28 |
8:58 |
8:58 |
163 159-165 |
1463 |
195 190-200 |
6/7 |
17.00 |
2:31:18 |
8:49 |
8:49 |
163 159-166 |
1438 |
193 100-204 |
9/15 |
18.00 |
2:40:02 |
8:44 |
8:44 |
165 160-173 |
1440 |
196 190-200 |
29/9 |
19.00 |
2:48:55 |
8:53 |
8:53 |
167 165-172 |
1484 |
195 190-198 |
5/21 |
20.00 |
2:58:03 |
9:08 |
9:08 |
167 159-171 |
1527 |
194 122-200 |
8/6 |
21.00 |
3:06:51 |
8:48 |
8:48 |
169 166-171 |
1487 |
198 196-202 |
4/7 |
22.00 |
3:15:44 |
8:53 |
8:53 |
172 169-174 |
1529 |
197 192-202 |
5/7 |
23.00 |
3:25:10 |
9:25 |
9:25 |
169 164-173 |
1592 |
196 184-200 |
9/6 |
24.00 |
3:34:40 |
9:30 |
9:30 |
169 162-174 |
1606 |
193 114-198 |
7/6 |
25.00 |
3:43:58 |
9:18 |
9:18 |
171 169-174 |
1590 |
195 192-200 |
6/3 |
26.00 |
3:53:16 |
9:19 |
9:19 |
172 169-175 |
1602 |
195 192-200 |
12/7 |
26.68 |
3:58:54 |
5:38 |
8:16 |
175 173-178 |
1446 |
198 194-202 |
20/15 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
195 |
26.6 |
3:58:11 |
8:56 |
Walk |
0.3 |
120 |
0 |
43 |
18:15 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:52 |
51.67% |
More |
800m |
3:44 |
7:30 |
56.49% |
More |
1km |
4:46 |
7:41 |
57.46% |
More |
Mile |
7:57 |
7:57 |
58.57% |
More |
5k |
26:18 |
8:28 |
60.33% |
More |
5 miles |
43:28 |
8:42 |
59.68% |
More |
10k |
54:37 |
8:47 |
59.41% |
More |
10 miles |
1:29:16 |
8:56 |
60.20% |
More |
Half |
1:56:36 |
8:54 |
61.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:30 |
7:30 |
62.10 |
5km |
24:47 |
7:59 |
64.04 |
5M |
40:55 |
8:11 |
63.40 |
10km |
51:27 |
8:17 |
63.07 |
10M |
1:24:57 |
8:30 |
63.26 |
Half |
1:52:54 |
8:37 |
62.57 |
20M |
2:56:21 |
8:49 |
63.47 |
Mara |
3:54:23 |
8:57 |
63.68 |
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