Thu 21st Jun 2018 at 7:00pm by NordRunner
Run > Recovery Run
-
Time
29:48
-
Miles
3.11
-
Min/mi
9:35
-
Pacing
89%
-
WAVA
53.73
-
Stride(cm)
89
-
Cals
272
-
Cadence
189
-
BPM
137
-
%MHR
73.7
-
B/mi
1313
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:39(6:39/km) 129/137bpm 56cal 9.03/12.87kmph
2) 1km - 6:07(6:07/km) 140/147bpm 59cal 9.82/10.98kmph
3) 1km - 5:54(5:54/km) 141/148bpm 56cal 10.18/10.88kmph
4) 1km - 5:31(5:31/km) 141/146bpm 52cal 10.87/12.87kmph
5) 1km - 5:38(5:39/km) 139/144bpm 49cal 10.63/11.92kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:09 |
1:09 |
9:12 |
119 111-125 |
1095 |
181 116-192 |
6/0 |
0.25 |
2:36 |
1:27 |
11:34 |
129 120-133 |
1492 |
184 180-188 |
10/0 |
0.38 |
3:52 |
1:16 |
10:06 |
134 132-137 |
1354 |
188 182-192 |
5/0 |
0.50 |
5:31 |
1:40 |
13:16 |
128 120-136 |
1699 |
183 176-190 |
6/0 |
0.63 |
6:40 |
1:09 |
9:10 |
134 132-136 |
1229 |
189 186-190 |
0/7 |
0.75 |
7:50 |
1:10 |
9:17 |
137 134-138 |
1272 |
189 186-190 |
1/0 |
0.88 |
9:01 |
1:11 |
9:30 |
137 135-140 |
1302 |
189 188-190 |
2/1 |
1.00 |
10:17 |
1:16 |
10:08 |
141 139-143 |
1429 |
190 188-192 |
8/0 |
1.13 |
11:31 |
1:14 |
9:50 |
142 140-144 |
1396 |
189 188-192 |
6/2 |
1.25 |
12:49 |
1:18 |
10:26 |
144 140-147 |
1503 |
187 184-190 |
11/0 |
1.38 |
14:03 |
1:14 |
9:55 |
143 139-148 |
1418 |
190 188-194 |
2/2 |
1.50 |
15:13 |
1:10 |
9:18 |
140 138-141 |
1301 |
191 190-192 |
0/7 |
1.63 |
16:23 |
1:10 |
9:22 |
138 136-140 |
1293 |
191 190-192 |
1/1 |
1.75 |
17:33 |
1:10 |
9:19 |
140 139-142 |
1305 |
191 188-192 |
0/1 |
1.88 |
18:43 |
1:10 |
9:16 |
142 140-144 |
1316 |
192 190-194 |
4/3 |
2.00 |
19:44 |
1:01 |
8:10 |
138 135-140 |
1127 |
191 186-194 |
0/7 |
2.13 |
20:53 |
1:09 |
9:12 |
144 142-146 |
1326 |
191 190-194 |
2/1 |
2.25 |
22:00 |
1:07 |
8:55 |
141 139-143 |
1258 |
193 190-196 |
0/8 |
2.38 |
23:08 |
1:08 |
9:07 |
142 139-144 |
1294 |
192 190-192 |
3/0 |
2.50 |
24:17 |
1:09 |
9:09 |
142 141-144 |
1299 |
192 190-194 |
0/2 |
2.63 |
25:22 |
1:05 |
8:44 |
140 137-142 |
1222 |
192 190-196 |
0/5 |
2.75 |
26:32 |
1:10 |
9:20 |
141 140-142 |
1316 |
191 188-194 |
0/1 |
2.88 |
27:44 |
1:12 +2
|
9:33 |
141 137-144 |
1347 |
190 170-194 |
0/8 |
3.00 |
28:50 |
1:07 |
8:53 |
137 132-140 |
1216 |
192 188-198 |
0/8 |
3.10 |
29:46 |
56 |
9:12 |
137 136-138 |
1260 |
189 184-190 |
0/8 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:37 |
41.37% |
More |
800m |
4:23 |
8:48 |
48.43% |
More |
1km |
5:31 |
8:53 |
50.07% |
More |
Mile |
8:58 |
8:58 |
52.41% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:01 |
9:01 |
52.10 |
5km |
29:46 |
9:35 |
53.79 |
5M |
49:09 |
9:50 |
53.26 |
10km |
1:01:48 |
9:57 |
52.99 |
10M |
1:42:02 |
10:12 |
53.17 |
Half |
2:15:37 |
10:21 |
52.58 |
20M |
3:31:49 |
10:35 |
53.35 |
Mara |
4:41:32 |
10:45 |
53.52 |
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