Mon 27th Aug 2018 at 5:00pm by NordRunner
Run > Recovery Run
-
Time
34:08
-
Miles
3.68
-
Min/mi
9:17
-
Pacing
85%
-
WAVA
55.93
-
Stride(cm)
91
-
Cals
302
-
Cadence
190
-
BPM
136
-
%MHR
73.1
-
B/mi
1261
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:01(6:01/km) 123/131bpm 46cal 9.96/11.72kmph
2) 1km - 6:11(6:11/km) 132/143bpm 54cal 9.72/11.25kmph
3) 1km - 5:48(5:48/km) 137/151bpm 52cal 10.35/12.77kmph
4) 1km - 5:33(5:33/km) 141/148bpm 52cal 10.81/11.79kmph
5) 1km - 5:33(5:33/km) 145/151bpm 54cal 10.81/12.9kmph
6) 0.92km - 5:02(5:30/km) 140/151bpm 44cal 10.93/13.81kmph
6:01 6:11 5:48 5:33 5:33 5:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:13 |
1:13 |
9:42 |
111 88-124 |
1076 |
189 186-190 |
0.25 |
2:39 |
1:26 |
11:29 |
125 122-127 |
1435 |
188 186-190 |
0.38 |
3:50 |
1:11 |
9:25 |
127 124-129 |
1197 |
191 188-194 |
0.50 |
4:57 |
1:08 |
9:03 |
127 123-131 |
1150 |
192 188-196 |
0.63 |
6:03 |
1:06 |
8:46 |
124 122-127 |
1087 |
195 190-198 |
0.75 |
7:07 |
1:04 |
8:34 |
129 123-133 |
1106 |
196 194-196 |
0.88 |
8:15 |
1:08 |
9:01 |
131 128-133 |
1180 |
195 192-198 |
1.00 |
9:24 |
1:08 |
9:08 |
132 128-140 |
1206 |
194 190-198 |
1.13 |
10:32 |
1:09 |
9:10 |
135 130-143 |
1239 |
194 188-198 |
1.25 |
12:21 |
1:48 |
14:26 |
134 127-139 |
1933 |
156 112-200 |
1.38 |
13:37 |
1:17 |
10:12 |
139 129-151 |
1419 |
166 112-196 |
1.50 |
14:49 |
1:12 |
9:33 |
138 134-141 |
1317 |
194 192-196 |
1.63 |
15:57 |
1:08 |
9:05 |
137 136-139 |
1243 |
195 194-196 |
1.75 |
17:03 |
1:06 |
8:49 |
136 133-140 |
1198 |
196 192-200 |
1.88 |
18:06 |
1:03 |
8:25 |
138 136-140 |
1161 |
196 192-198 |
2.00 |
19:16 |
1:10 |
9:24 |
142 139-144 |
1334 |
195 194-196 |
2.13 |
20:25 |
1:09 |
9:12 |
139 138-141 |
1278 |
196 194-198 |
2.25 |
21:32 |
1:07 |
8:53 |
137 134-141 |
1217 |
196 194-198 |
2.38 |
22:37 |
1:05 |
8:37 |
139 136-142 |
1197 |
197 196-198 |
2.50 |
23:40 |
1:03 |
8:26 |
146 143-148 |
1232 |
198 196-200 |
2.63 |
24:49 |
1:09 |
9:13 |
147 143-150 |
1354 |
198 196-200 |
2.75 |
25:50 |
1:01 |
8:10 |
146 143-150 |
1193 |
199 196-202 |
2.88 |
26:58 |
1:08 |
9:02 |
143 139-144 |
1293 |
199 196-202 |
3.00 |
28:06 |
1:08 |
9:02 |
147 143-151 |
1328 |
195 190-198 |
3.13 |
29:16 |
1:10 |
9:20 |
142 140-145 |
1325 |
195 194-196 |
3.25 |
30:26 |
1:10 |
9:19 |
144 140-147 |
1343 |
194 190-196 |
3.38 |
31:35 |
1:09 |
9:16 |
139 134-142 |
1287 |
193 188-198 |
3.50 |
32:38 |
1:02 |
8:19 |
145 136-151 |
1207 |
197 192-200 |
3.63 |
33:40 |
1:02 |
8:18 |
136 133-138 |
1130 |
197 194-198 |
3.68 |
34:08 |
28 |
9:02 |
134 133-136 |
1210 |
194 192-196 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.1 |
194 |
3.6 |
32:49 |
9:05 |
Walk |
3.9 |
113 |
0.1 |
1:19 |
19:38 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:13 |
43.38% |
More |
800m |
4:15 |
8:34 |
49.84% |
More |
1km |
5:21 |
8:36 |
51.69% |
More |
Mile |
8:46 |
8:46 |
53.55% |
More |
5k |
28:33 |
9:11 |
56.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:39 |
8:39 |
54.31 |
5km |
28:33 |
9:11 |
56.08 |
5M |
47:09 |
9:26 |
55.52 |
10km |
59:17 |
9:32 |
55.24 |
10M |
1:37:53 |
9:47 |
55.43 |
Half |
2:10:06 |
9:56 |
54.81 |
20M |
3:23:11 |
10:10 |
55.62 |
Mara |
4:30:04 |
10:18 |
55.80 |
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