Fri 13th Jul 2018 at 7:00pm by NordRunner
Run > Easy
-
Time
29:44
-
Miles
3.07
-
Min/mi
9:41
-
Pacing
73%
-
WAVA
53.17
-
Stride(cm)
88
-
Cals
235
-
Cadence
188
-
BPM
127
-
%MHR
68.5
-
B/mi
1234
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:42(6:42/km) 121/134bpm 50cal 8.95/11.86kmph
2) 1km - 6:10(6:10/km) 133/139bpm 54cal 9.72/11.15kmph
3) 1km - 5:49(5:49/km) 130/139bpm 46cal 10.32/11.92kmph
4) 1km - 5:34(5:34/km) 133/139bpm 45cal 10.79/11.52kmph
5) 0.94km - 5:29(5:49/km) 129/138bpm 40cal 10.3/11.32kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
2:19 |
2:19 +1:03
|
18:33 |
104 85-123 |
1929 |
180 94-190 |
8/0 |
0.25 |
3:49 |
1:30 |
11:58 |
125 122-131 |
1496 |
184 176-188 |
9/0 |
0.38 |
5:15 |
1:26 |
11:29 |
126 117-134 |
1446 |
184 158-192 |
5/0 |
0.50 |
6:40 |
1:25 |
11:19 |
127 122-133 |
1438 |
181 112-192 |
6/0 |
0.63 |
7:47 |
1:07 |
8:54 |
125 115-133 |
1113 |
191 188-192 |
1/6 |
0.75 |
8:56 |
1:09 |
9:12 |
131 128-132 |
1204 |
191 190-192 |
1/0 |
0.88 |
10:07 |
1:11 |
9:28 |
129 128-132 |
1221 |
191 190-192 |
2/2 |
1.00 |
11:23 |
1:16 |
10:11 |
133 131-135 |
1354 |
190 188-192 |
9/0 |
1.13 |
12:40 |
1:17 |
10:15 |
134 131-136 |
1373 |
190 188-192 |
6/2 |
1.25 |
13:59 |
1:19 |
10:36 |
136 131-139 |
1441 |
189 186-192 |
11/0 |
1.38 |
15:27 |
1:28 +13
|
11:43 |
129 122-137 |
1511 |
190 186-192 |
1/4 |
1.50 |
16:33 |
1:06 |
8:51 |
127 125-128 |
1124 |
191 186-192 |
0/5 |
1.63 |
17:42 |
1:09 |
9:12 |
130 127-134 |
1196 |
190 188-192 |
1/1 |
1.75 |
18:52 |
1:09 |
9:16 |
132 130-134 |
1223 |
191 188-192 |
0/1 |
1.88 |
20:02 |
1:10 |
9:18 |
129 125-134 |
1200 |
191 188-192 |
4/5 |
2.00 |
21:07 |
1:06 |
8:44 |
127 124-135 |
1110 |
192 190-194 |
1/5 |
2.13 |
22:12 |
1:05 |
8:40 |
133 128-139 |
1154 |
191 190-192 |
0/11 |
2.25 |
23:19 |
1:07 |
8:55 |
135 129-139 |
1205 |
192 190-196 |
4/0 |
2.38 |
24:31 |
1:12 |
9:33 |
134 133-135 |
1280 |
191 190-194 |
2/0 |
2.50 |
25:37 |
1:06 |
8:49 |
132 130-135 |
1164 |
192 190-194 |
0/2 |
2.63 |
26:47 |
1:10 |
9:21 |
130 128-134 |
1215 |
191 178-196 |
0/5 |
2.75 |
27:59 |
1:12 |
9:40 |
134 131-138 |
1295 |
191 188-192 |
0/3 |
2.88 |
29:11 |
1:11 |
9:28 |
127 123-134 |
1203 |
190 184-194 |
0/9 |
3.00 |
30:18 |
1:08 |
9:01 |
124 121-126 |
1118 |
190 188-192 |
0/7 |
3.07 |
30:59 |
41 |
9:49 |
125 123-127 |
1227 |
189 188-192 |
0/6 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:35 |
41.58% |
More |
800m |
4:24 |
8:52 |
48.15% |
More |
1km |
5:33 |
8:56 |
49.80% |
More |
Mile |
9:01 |
9:01 |
52.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:07 |
9:07 |
51.53 |
5km |
30:07 |
9:42 |
53.16 |
5M |
49:43 |
9:57 |
52.65 |
10km |
1:02:30 |
10:04 |
52.40 |
10M |
1:43:12 |
10:19 |
52.57 |
Half |
2:17:10 |
10:28 |
51.99 |
20M |
3:34:14 |
10:43 |
52.75 |
Mara |
4:44:45 |
10:52 |
52.92 |
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