Wed 5th Sep 2018 at 6:00pm by NordRunner
Run > Easy
-
Time
29:48
-
Miles
3.13
-
Min/mi
9:31
-
Pacing
88%
-
WAVA
54.06
-
Stride(cm)
89
-
Cals
261
-
Cadence
189
-
BPM
134
-
%MHR
71.8
-
B/mi
1271
-
Asc(m)
76
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:47(6:47/km) 122/131bpm 52cal 8.83/11.46kmph
2) 1km - 6:15(6:15/km) 133/138bpm 56cal 9.59/11.35kmph
3) 1km - 5:44(5:44/km) 138/144bpm 53cal 10.47/12.19kmph
4) 1km - 5:19(5:19/km) 141/146bpm 51cal 11.3/12.7kmph
5) 1km - 5:25(5:25/km) 139/144bpm 47cal 11.07/12.46kmph
6) 0.03km - 17(9:29/km) 139/140bpm 2cal 6.33/8.53kmph
6:47 6:15 5:44 5:19 5:25 17
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 |
108 84-123 |
1079 |
185 112-198 |
9/1 |
0.25 |
2:47 |
1:32 |
12:16 |
124 119-127 |
1520 |
186 182-190 |
8/0 |
0.38 |
4:15 |
1:28 |
11:47 |
125 117-130 |
1474 |
185 172-190 |
5/0 |
0.50 |
5:38 |
1:23 |
11:04 |
126 120-131 |
1395 |
186 178-192 |
6/1 |
0.63 |
6:49 |
1:11 |
9:26 |
127 123-130 |
1197 |
189 186-190 |
1/6 |
0.75 |
7:59 |
1:10 |
9:20 |
129 125-132 |
1203 |
188 186-190 |
1/0 |
0.88 |
9:11 |
1:12 |
9:33 |
132 129-135 |
1260 |
189 186-190 |
2/2 |
1.00 |
10:27 |
1:16 |
10:11 |
134 132-137 |
1365 |
189 186-192 |
9/0 |
1.13 |
11:45 |
1:18 |
10:24 |
135 133-137 |
1405 |
191 188-192 |
6/2 |
1.25 |
13:08 |
1:23 |
11:03 |
136 135-138 |
1502 |
190 188-192 |
12/0 |
1.38 |
14:22 |
1:14 |
9:53 |
137 133-141 |
1355 |
191 188-194 |
1/3 |
1.50 |
15:27 |
1:05 |
8:44 |
137 135-141 |
1196 |
192 190-192 |
0/6 |
1.63 |
16:36 |
1:08 |
9:07 |
137 135-140 |
1248 |
191 190-192 |
1/1 |
1.75 |
17:45 |
1:09 |
9:11 |
137 133-141 |
1258 |
191 188-192 |
0/1 |
1.88 |
18:51 |
1:06 |
8:50 |
141 138-145 |
1246 |
192 190-194 |
4/4 |
2.00 |
19:53 |
1:02 |
8:15 |
143 138-146 |
1181 |
193 190-196 |
0/6 |
2.13 |
20:59 |
1:06 |
8:49 |
141 137-143 |
1244 |
190 188-192 |
2/2 |
2.25 |
22:03 |
1:04 |
8:29 |
140 138-142 |
1187 |
192 190-194 |
0/7 |
2.38 |
23:08 |
1:05 |
8:40 |
141 139-144 |
1223 |
191 188-192 |
2/0 |
2.50 |
24:12 |
1:05 |
8:37 |
142 139-144 |
1223 |
192 190-196 |
0/2 |
2.63 |
25:14 |
1:02 |
8:13 |
139 136-142 |
1142 |
193 190-196 |
0/5 |
2.75 |
26:22 |
1:08 |
9:02 |
137 136-139 |
1238 |
191 188-192 |
0/2 |
2.88 |
27:30 |
1:08 |
9:03 |
139 137-141 |
1259 |
185 114-194 |
0/9 |
3.00 |
28:32 |
1:02 |
8:17 |
140 138-144 |
1160 |
193 190-196 |
0/9 |
3.13 |
29:47 |
1:15 |
10:02 |
139 136-142 |
1395 |
188 178-194 |
3/8 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
189 |
3.1 |
29:40 |
9:31 |
Walk |
0.4 |
113 |
0 |
7 |
13:12 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:16 |
43.16% |
More |
800m |
4:13 |
8:30 |
50.23% |
More |
1km |
5:18 |
8:33 |
52.07% |
More |
Mile |
8:35 |
8:35 |
54.69% |
More |
5k |
29:30 |
9:30 |
54.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:57 |
8:57 |
52.49 |
5km |
29:34 |
9:31 |
54.15 |
5M |
48:49 |
9:46 |
53.62 |
10km |
1:01:23 |
9:53 |
53.35 |
10M |
1:41:21 |
10:08 |
53.53 |
Half |
2:14:42 |
10:17 |
52.94 |
20M |
3:30:23 |
10:31 |
53.71 |
Mara |
4:39:38 |
10:40 |
53.89 |
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