Sun 15th Apr 2018 at 3:00pm by NordRunner
Run > Trail Run
-
Time
1:14:18
-
Miles
7.16
-
Min/mi
10:23
-
Pacing
71%
-
WAVA
50.77
-
Stride(cm)
83
-
Cals
588
-
Cadence
186
-
BPM
133
-
%MHR
71.6
-
B/mi
1382
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:36(6:36/km) 121/128bpm 51cal 9.1/10.81kmph
2) 1km - 6:26(6:26/km) 130/138bpm 56cal 9.32/10.88kmph
3) 1km - 6:10(6:10/km) 131/137bpm 52cal 9.72/12.33kmph
4) 1km - 6:03(6:03/km) 135/146bpm 53cal 9.93/11.46kmph
5) 1km - 6:29(6:29/km) 137/140bpm 57cal 9.25/10.31kmph
6) 1km - 7:42(7:42/km) 133/145bpm 59cal 7.79/10.81kmph
7) 1km - 7:24(7:24/km) 136/144bpm 58cal 8.11/11.82kmph
8) 1km - 6:17(6:17/km) 133/140bpm 43cal 9.56/12.23kmph
9) 1km - 5:40(5:40/km) 139/145bpm 47cal 10.59/12.23kmph
10) 1km - 5:46(5:46/km) 142/147bpm 51cal 10.4/11.96kmph
11) 1km - 6:47(6:47/km) 134/144bpm 44cal 8.85/12.06kmph
12) 0.52km - 2:59(5:47/km) 133/142bpm 17cal 10.38/11.72kmph
6:36 6:26 6:10 6:03 6:29 7:42 7:24 6:17 5:40 5:46 6:47 2:59
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:43 |
2:43 |
10:50 |
117 89-128 |
1268 |
183 98-190 |
0.50 |
5:28 |
2:45 |
11:01 |
123 119-128 |
1356 |
187 162-194 |
0.75 |
7:48 |
2:20 |
9:21 |
124 121-129 |
1160 |
192 188-194 |
1.00 |
10:53 |
3:05 +24
|
12:18 |
128 112-135 |
1575 |
193 188-196 |
1.25 |
13:30 |
2:37 |
10:30 |
135 130-138 |
1417 |
190 184-194 |
1.50 |
16:09 |
2:39 +11
|
10:37 |
128 119-135 |
1359 |
190 132-196 |
1.75 |
18:36 |
2:26 |
9:45 |
133 130-137 |
1297 |
193 182-196 |
2.00 |
21:02 |
2:26 |
9:43 |
134 129-137 |
1302 |
191 188-196 |
2.25 |
23:13 |
2:11 |
8:45 |
131 128-135 |
1145 |
194 190-196 |
2.50 |
25:59 |
2:47 |
11:07 |
139 131-146 |
1546 |
190 186-198 |
2.75 |
28:44 |
2:45 |
10:58 |
138 136-140 |
1514 |
190 188-196 |
3.00 |
31:15 |
2:31 |
10:05 |
135 131-139 |
1362 |
190 188-194 |
3.25 |
33:39 |
2:23 |
9:34 |
136 134-140 |
1301 |
190 188-196 |
3.50 |
37:22 |
3:43 |
14:53 |
130 114-145 |
1935 |
151 106-190 |
3.75 |
40:23 |
3:00 |
12:02 |
135 123-142 |
1624 |
180 100-194 |
4.00 |
43:15 |
2:53 |
11:32 |
138 127-144 |
1591 |
183 174-192 |
4.25 |
47:33 |
4:18 +1:19
|
17:11 |
134 118-138 |
2303 |
180 110-232 |
4.50 |
50:40 |
3:06 |
12:25 |
137 132-140 |
1702 |
183 106-194 |
4.75 |
53:55 |
3:15 +49
|
13:00 |
128 115-138 |
1664 |
189 112-198 |
5.00 |
56:05 |
2:11 |
8:43 |
137 131-142 |
1193 |
195 188-204 |
5.25 |
58:24 |
2:19 |
9:14 |
137 133-142 |
1265 |
192 116-198 |
5.50 |
1:00:42 |
2:18 |
9:12 |
141 137-145 |
1298 |
193 188-210 |
5.75 |
1:02:55 |
2:13 |
8:51 |
139 136-144 |
1231 |
194 188-200 |
6.00 |
1:05:16 |
2:22 |
9:28 |
142 136-146 |
1343 |
191 188-196 |
6.25 |
1:07:34 |
2:17 |
9:09 |
142 136-147 |
1300 |
192 188-196 |
6.50 |
1:10:49 |
3:15 +4
|
13:00 |
131 116-144 |
1704 |
163 106-192 |
6.75 |
1:13:21 |
2:32 |
10:07 |
136 130-142 |
1375 |
191 184-198 |
7.00 |
1:15:40 |
2:19 |
9:17 |
133 124-142 |
1235 |
191 114-198 |
7.16 |
1:17:05 |
1:25 |
9:04 |
133 129-135 |
1205 |
192 186-194 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.5 |
190 |
7 |
1:12:49 |
10:29 |
Walk |
4.9 |
113 |
0.2 |
3:50 |
20:31 |
Still |
0.2 |
- |
- |
10 |
- |
Pause |
0.3 |
- |
- |
16 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:21 |
42.46% |
More |
800m |
4:19 |
8:40 |
48.80% |
More |
1km |
5:29 |
8:49 |
50.07% |
More |
Mile |
8:55 |
8:55 |
52.24% |
More |
5k |
32:10 |
10:21 |
49.35% |
More |
5 miles |
53:51 |
10:46 |
48.17% |
More |
10k |
1:06:46 |
10:45 |
48.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:20 |
9:20 |
49.90 |
5km |
30:49 |
9:55 |
51.50 |
5M |
50:54 |
10:11 |
50.96 |
10km |
1:03:59 |
10:18 |
50.71 |
10M |
1:45:39 |
10:34 |
50.87 |
Half |
2:20:26 |
10:43 |
50.30 |
20M |
3:39:20 |
10:58 |
51.04 |
Mara |
4:51:31 |
11:08 |
51.20 |
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