Fri 7th Sep 2018 at 6:00pm by NordRunner
Run > Easy
-
Time
32:10
-
Miles
3.16
-
Min/mi
10:11
-
Pacing
90%
-
WAVA
50.61
-
Stride(cm)
85
-
Cals
254
-
Cadence
186
-
BPM
128
-
%MHR
68.6
-
B/mi
1299
-
Asc(m)
81
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 7:05(7:05/km) 120/134bpm 53cal 8.47/11.08kmph
2) 1km - 5:59(5:59/km) 128/136bpm 49cal 10.03/10.85kmph
3) 1km - 6:26(6:26/km) 131/141bpm 54cal 9.33/10.75kmph
4) 1km - 6:07(6:07/km) 131/140bpm 49cal 9.81/11.12kmph
5) 1km - 6:06(6:06/km) 131/145bpm 47cal 9.83/11.52kmph
6) 0.08km - 27(5:51/km) 124/124bpm 2cal 10.25/10.65kmph
7:05 5:59 6:26 6:07 6:06 27
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:20 |
1:20 |
10:42 |
105 73-118 |
1123 |
180 92-188 |
9/0 |
0.25 |
2:51 |
1:31 |
12:05 |
125 121-128 |
1509 |
181 176-186 |
8/0 |
0.38 |
4:21 |
1:30 |
12:00 |
121 113-132 |
1453 |
174 102-190 |
5/0 |
0.50 |
5:47 |
1:27 |
11:33 |
124 117-131 |
1431 |
181 114-190 |
6/1 |
0.63 |
7:07 |
1:20 |
10:37 |
127 121-135 |
1349 |
184 176-190 |
3/3 |
0.75 |
8:16 |
1:09 |
9:12 |
130 123-136 |
1197 |
189 186-190 |
0/3 |
0.88 |
9:28 |
1:12 |
9:36 |
125 122-128 |
1199 |
189 186-192 |
0/5 |
1.00 |
10:40 |
1:12 |
9:38 |
127 123-130 |
1224 |
190 186-198 |
1/3 |
1.13 |
11:53 |
1:13 |
9:42 |
130 126-132 |
1262 |
188 184-190 |
2/1 |
1.25 |
13:09 |
1:16 |
10:10 |
130 127-131 |
1323 |
187 178-190 |
2/1 |
1.38 |
14:24 |
1:15 |
9:59 |
128 125-130 |
1278 |
188 184-192 |
5/0 |
1.50 |
15:49 |
1:24 |
11:15 |
134 126-141 |
1508 |
186 184-190 |
8/0 |
1.63 |
17:09 |
1:21 |
10:46 |
132 125-140 |
1420 |
189 182-200 |
0/6 |
1.75 |
18:27 |
1:17 |
10:18 |
126 122-134 |
1297 |
186 180-194 |
4/3 |
1.88 |
19:35 |
1:09 |
9:09 |
133 127-136 |
1217 |
188 188-190 |
0/2 |
2.00 |
20:47 |
1:12 |
9:36 |
127 125-128 |
1220 |
188 184-190 |
0/5 |
2.13 |
21:54 |
1:07 |
8:56 |
128 126-130 |
1144 |
189 186-192 |
0/10 |
2.25 |
23:12 |
1:18 |
10:22 |
131 126-136 |
1357 |
189 186-192 |
9/0 |
2.38 |
24:30 |
1:18 |
10:26 |
136 126-140 |
1420 |
188 184-192 |
7/0 |
2.50 |
25:45 |
1:15 |
9:57 |
133 132-136 |
1323 |
188 186-190 |
2/2 |
2.63 |
27:01 |
1:16 |
10:09 |
132 127-134 |
1340 |
187 182-192 |
0/7 |
2.75 |
28:20 |
1:19 |
10:28 |
133 125-138 |
1392 |
189 186-190 |
5/0 |
2.88 |
29:41 |
1:21 +5
|
10:49 |
141 137-144 |
1526 |
188 182-192 |
0/6 |
3.00 |
30:50 |
1:10 |
9:17 |
124 119-138 |
1152 |
190 188-194 |
0/8 |
3.13 |
31:57 |
1:06 |
8:51 |
121 117-126 |
1071 |
190 186-196 |
0/9 |
3.15 |
32:14 |
17 |
9:55 |
123 122-124 |
1219 |
189 188-190 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.2 |
187 |
3.1 |
31:58 |
10:11 |
Walk |
0.8 |
105 |
0 |
15 |
19:59 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:55 |
40.02% |
More |
800m |
4:40 |
9:22 |
45.52% |
More |
1km |
5:58 |
9:36 |
46.34% |
More |
Mile |
9:46 |
9:46 |
48.08% |
More |
5k |
31:44 |
10:13 |
50.44% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:34 |
9:34 |
49.10 |
5km |
31:36 |
10:10 |
50.67 |
5M |
52:10 |
10:26 |
50.18 |
10km |
1:05:36 |
10:33 |
49.92 |
10M |
1:48:18 |
10:50 |
50.10 |
Half |
2:23:57 |
10:59 |
49.54 |
20M |
3:44:49 |
11:14 |
50.27 |
Mara |
4:58:49 |
11:24 |
50.43 |
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