Sat 14th Jul 2018 at 8:00pm by NordRunner
Run > Easy
-
Time
30:06
-
Miles
3.22
-
Min/mi
9:21
-
Pacing
90%
-
WAVA
55.19
-
Stride(cm)
91
-
Cals
237
-
Cadence
189
-
BPM
128
-
%MHR
68.7
-
B/mi
1195
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:34(6:34/km) 121/131bpm 50cal 9.13/11.15kmph
2) 1km - 5:44(5:44/km) 128/136bpm 46cal 10.45/12.56kmph
3) 1km - 5:36(5:36/km) 131/138bpm 46cal 10.72/11.56kmph
4) 1km - 5:35(5:35/km) 131/136bpm 44cal 10.75/12.12kmph
5) 1km - 5:41(5:41/km) 131/140bpm 44cal 10.55/11.99kmph
6) 0.18km - 56(5:11/km) 130/131bpm 7cal 11.56/11.96kmph
6:34 5:44 5:36 5:35 5:41 56
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:15 |
1:15 |
9:59 |
104 73-122 |
1038 |
187 176-190 |
7/0 |
0.25 |
2:43 |
1:29 |
11:49 |
124 121-127 |
1464 |
182 178-188 |
11/0 |
0.38 |
4:03 |
1:20 |
10:40 |
125 124-127 |
1333 |
186 180-192 |
5/0 |
0.50 |
5:29 |
1:25 |
11:23 |
128 125-131 |
1456 |
185 172-192 |
3/1 |
0.63 |
6:35 |
1:07 |
8:52 |
125 122-129 |
1109 |
190 188-196 |
2/1 |
0.75 |
7:42 |
1:06 |
8:52 |
125 122-128 |
1108 |
190 188-192 |
0/5 |
0.88 |
8:48 |
1:06 |
8:50 |
125 123-128 |
1104 |
189 188-192 |
1/4 |
1.00 |
10:05 |
1:17 |
10:18 |
131 127-136 |
1350 |
189 186-192 |
3/0 |
1.13 |
11:13 |
1:08 |
9:04 |
132 131-133 |
1196 |
191 188-192 |
0/0 |
1.25 |
12:22 |
1:09 |
9:09 |
127 124-132 |
1162 |
190 184-192 |
0/4 |
1.38 |
13:26 |
1:04 |
8:34 |
131 127-134 |
1123 |
193 190-196 |
0/3 |
1.50 |
14:36 |
1:10 |
9:18 |
129 127-131 |
1199 |
190 184-192 |
0/2 |
1.63 |
15:43 |
1:07 |
8:59 |
128 123-133 |
1151 |
189 182-192 |
4/2 |
1.75 |
16:53 |
1:09 |
9:13 |
134 131-138 |
1236 |
189 186-192 |
3/0 |
1.88 |
17:59 |
1:07 |
8:53 |
132 128-134 |
1172 |
191 188-196 |
2/2 |
2.00 |
19:06 |
1:07 |
8:56 |
132 131-132 |
1180 |
191 188-192 |
0/1 |
2.13 |
20:16 |
1:10 |
9:18 |
131 129-132 |
1218 |
190 188-192 |
3/0 |
2.25 |
21:22 |
1:06 |
8:51 |
132 128-135 |
1169 |
190 188-194 |
2/1 |
2.38 |
22:27 |
1:05 |
8:40 |
127 124-131 |
1101 |
191 188-194 |
1/2 |
2.50 |
23:37 |
1:09 |
9:16 |
134 132-136 |
1241 |
189 188-192 |
6/1 |
2.63 |
24:45 |
1:08 |
9:06 |
134 131-136 |
1220 |
190 188-192 |
3/2 |
2.75 |
25:53 |
1:08 |
9:06 |
135 130-140 |
1229 |
190 188-194 |
2/0 |
2.88 |
27:08 |
1:15 |
9:57 |
132 128-136 |
1313 |
187 182-190 |
0/6 |
3.00 |
28:15 |
1:07 |
8:56 |
128 124-130 |
1144 |
190 188-192 |
0/6 |
3.13 |
29:19 |
1:04 |
8:31 |
127 123-129 |
1081 |
192 188-198 |
0/8 |
3.22 |
30:06 |
47 |
8:27 |
130 129-131 |
1099 |
190 186-192 |
0/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
188 |
3.2 |
30:06 |
9:21 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:26 |
42.33% |
More |
800m |
4:25 |
8:53 |
48.06% |
More |
1km |
5:32 |
8:54 |
49.97% |
More |
Mile |
8:58 |
8:58 |
52.42% |
More |
5k |
29:02 |
9:21 |
55.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:47 |
8:47 |
53.48 |
5km |
28:59 |
9:20 |
55.24 |
5M |
47:51 |
9:34 |
54.70 |
10km |
1:00:10 |
9:41 |
54.43 |
10M |
1:39:21 |
9:56 |
54.61 |
Half |
2:12:03 |
10:05 |
54.00 |
20M |
3:26:15 |
10:19 |
54.79 |
Mara |
4:34:08 |
10:28 |
54.97 |
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