Thu 30th Aug 2018 at 6:00pm by NordRunner
Run > Progressive
-
Time
48:30
-
Miles
5.35
-
Min/mi
9:04
-
Pacing
73%
-
WAVA
57.89
-
Stride(cm)
97
-
Cals
460
-
Cadence
184
-
BPM
147
-
%MHR
79
-
B/mi
1332
-
Asc(m)
200
-
Hillscore
15
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1.78km - 10:08(5:41/km) 131/141bpm 87cal 10.54/12.06kmph
2) 0.76km - 4:00(5:14/km) 145/149bpm 42cal 11.45/12.97kmph
3) 0.82km - 4:00(4:52/km) 156/160bpm 44cal 12.33/13kmph
4) 0.86km - 4:00(4:38/km) 164/169bpm 46cal 12.97/14.34kmph
5) 0.69km - 3:00(4:20/km) 173/176bpm 36cal 13.83/14.71kmph
6) 0.7km - 3:00(4:15/km) 179/182bpm 38cal 14.1/15.18kmph
7) 2.98km - 20:22(6:50/km) 143/178bpm 167cal 8.77/13.37kmph
10:08 4:00 4:00 4:00 3:00 3:00 20:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:24 |
2:24 |
9:37 |
121 98-129 |
1164 |
190 156-194 |
19/14 |
0.50 |
4:45 |
2:21 |
9:23 |
131 127-134 |
1230 |
192 188-198 |
3/6 |
0.75 |
6:52 |
2:07 |
8:29 |
134 131-138 |
1136 |
196 190-202 |
14/5 |
1.00 |
9:08 |
2:16 |
9:03 |
137 133-140 |
1239 |
195 190-196 |
4/15 |
1.25 |
11:17 |
2:09 |
8:38 |
142 137-148 |
1225 |
196 192-204 |
11/19 |
1.50 |
13:27 |
2:09 |
8:37 |
145 144-147 |
1250 |
198 194-202 |
1/4 |
1.75 |
15:26 |
1:59 |
7:58 |
152 144-158 |
1210 |
203 198-206 |
7/8 |
2.00 |
17:22 |
1:56 |
7:44 |
156 153-159 |
1205 |
203 200-206 |
4/11 |
2.25 |
19:20 |
1:58 |
7:52 |
160 156-166 |
1258 |
203 196-212 |
2/5 |
2.50 |
21:11 |
1:51 |
7:25 |
164 162-166 |
1215 |
208 206-212 |
4/2 |
2.75 |
22:57 |
1:46 |
7:06 |
169 164-173 |
1199 |
209 204-214 |
1/2 |
3.00 |
24:43 |
1:45 |
7:01 |
174 172-176 |
1220 |
212 206-216 |
3/5 |
3.25 |
26:22 |
1:40 |
6:38 |
177 173-182 |
1174 |
213 194-224 |
4/2 |
3.50 |
28:08 |
1:46 |
7:04 |
179 178-181 |
1264 |
214 202-224 |
1/0 |
3.75 |
30:43 |
2:35 |
10:21 |
147 138-176 |
1521 |
162 110-196 |
3/4 |
4.00 |
33:04 |
2:20 |
9:22 |
142 139-145 |
1330 |
190 184-192 |
7/1 |
4.25 |
36:22 |
3:18 |
13:14 |
143 141-145 |
1891 |
152 110-232 |
32/3 |
4.50 |
40:45 |
4:23 |
17:31 |
141 138-143 |
2469 |
121 114-194 |
49/0 |
4.75 |
43:10 |
2:25 |
9:40 |
142 140-146 |
1372 |
186 126-192 |
12/1 |
5.00 |
45:28 |
2:18 |
9:13 |
149 143-151 |
1374 |
193 190-196 |
12/3 |
5.25 |
47:40 |
2:12 |
8:47 |
141 136-146 |
1239 |
197 190-204 |
0/17 |
5.35 |
48:30 |
50 |
8:39 |
139 135-142 |
1203 |
195 192-200 |
1/8 |
Elevation
Biggest Climbs (m) |
Min/mi |
85 9.8% |
10:02
|
19 10.1% |
9:52
|
18 6.8% |
16:50
|
14 4.5% |
8:36
|
10 6.6% |
7:48
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
86.3 |
198 |
5 |
41:50 |
8:26 |
Walk |
13.7 |
118 |
0.4 |
6:40 |
17:24 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:31 |
54.72% |
More |
800m |
3:22 |
6:46 |
63.03% |
More |
1km |
4:13 |
6:48 |
65.48% |
More |
Mile |
6:56 |
6:56 |
67.79% |
More |
5k |
24:17 |
7:49 |
65.94% |
More |
5 miles |
45:08 |
9:02 |
57.99% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:17 |
8:17 |
56.71 |
5km |
27:21 |
8:48 |
58.54 |
5M |
45:10 |
9:02 |
57.95 |
10km |
56:47 |
9:08 |
57.68 |
10M |
1:33:45 |
9:23 |
57.87 |
Half |
2:04:37 |
9:31 |
57.23 |
20M |
3:14:38 |
9:44 |
58.06 |
Mara |
4:18:42 |
9:52 |
58.25 |
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