Mon 10th Dec 2018 at 5:00pm by NordRunner
Run > Trail Run
-
Time
1:17:41
-
Miles
7.56
-
Min/mi
10:17
-
Pacing
76%
-
WAVA
51.90
-
Stride(cm)
84
-
Cals
697
-
Cadence
187
-
BPM
144
-
%MHR
77.4
-
B/mi
1479
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:53(6:53/km) 132/140bpm 58cal 8.72/10.48kmph
2) 1km - 6:05(6:05/km) 138/146bpm 53cal 9.86/11.05kmph
3) 1km - 6:36(6:36/km) 141/150bpm 59cal 9.1/11.56kmph
4) 1km - 7:24(7:24/km) 147/154bpm 69cal 8.11/10.68kmph
5) 1km - 6:27(6:27/km) 147/153bpm 63cal 9.31/10.35kmph
6) 1km - 7:09(7:09/km) 146/158bpm 68cal 8.39/10.28kmph
7) 1km - 5:50(5:50/km) 147/153bpm 56cal 10.27/12.23kmph
8) 1km - 6:08(6:08/km) 147/152bpm 57cal 9.77/12.56kmph
9) 1km - 6:21(6:21/km) 150/159bpm 61cal 9.45/12.26kmph
10) 1km - 6:09(6:09/km) 146/149bpm 54cal 9.76/11.72kmph
11) 1km - 5:44(5:44/km) 145/149bpm 49cal 10.46/11.19kmph
12) 1km - 5:53(5:53/km) 142/149bpm 44cal 10.19/12.33kmph
13) 0.16km - 1:01(6:18/km) 138/139bpm 6cal 9.53/10.41kmph
6:53 6:05 6:36 7:24 6:27 7:09 5:50 6:08 6:21 6:09 5:44 5:53 1:01
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.25 |
2:50 |
2:50 |
11:19 |
127 107-136 |
1438 |
186 116-192 |
| 0.50 |
5:41 |
2:51 |
11:26 |
135 130-140 |
1543 |
183 114-194 |
| 0.75 |
8:11 |
2:29 |
9:57 |
135 129-137 |
1344 |
191 188-194 |
| 1.00 |
10:42 |
2:32 |
10:07 |
139 134-146 |
1406 |
191 188-194 |
| 1.25 |
13:02 |
2:19 |
9:17 |
138 134-142 |
1281 |
186 94-196 |
| 1.50 |
15:30 |
2:28 |
9:52 |
143 139-150 |
1411 |
188 122-192 |
| 1.75 |
18:18 |
2:49 |
11:15 |
138 132-142 |
1553 |
186 110-198 |
| 2.00 |
21:09 |
2:51 |
11:23 |
145 140-147 |
1651 |
186 114-196 |
| 2.25 |
25:26 |
4:17 |
17:06 |
145 83-148 |
2480 |
183 114-196 |
| 2.50 |
28:23 |
2:57 |
11:50 |
150 145-154 |
1775 |
182 112-240 |
| 2.75 |
31:02 |
2:39 |
10:36 |
149 144-153 |
1579 |
191 186-196 |
| 3.00 |
33:33 |
2:31 |
10:05 |
146 143-150 |
1472 |
191 186-196 |
| 3.25 |
36:08 |
2:35 |
10:19 |
147 144-150 |
1517 |
190 184-196 |
| 3.50 |
39:30 |
3:21 |
13:26 |
148 138-158 |
1987 |
173 100-230 |
| 3.75 |
42:03 |
2:33 |
10:13 |
145 142-148 |
1481 |
190 182-200 |
| 4.00 |
44:22 |
2:19 |
9:16 |
146 142-150 |
1352 |
194 186-212 |
| 4.25 |
46:43 |
2:21 |
9:24 |
148 143-153 |
1391 |
190 186-200 |
| 4.50 |
49:28 |
2:45 |
10:59 |
149 146-152 |
1637 |
182 116-200 |
| 4.75 |
51:49 |
2:22 |
9:28 |
147 144-152 |
1390 |
189 118-204 |
| 5.00 |
54:05 |
2:16 |
9:04 |
146 142-152 |
1324 |
192 188-202 |
| 5.25 |
56:34 |
2:29 |
9:55 |
150 145-153 |
1488 |
187 120-196 |
| 5.50 |
59:15 |
2:41 |
10:42 |
150 145-159 |
1606 |
181 108-200 |
| 5.75 |
1:01:41 |
2:26 |
9:43 |
150 148-156 |
1457 |
192 188-196 |
| 6.00 |
1:04:20 |
2:40 |
10:39 |
145 141-148 |
1544 |
190 186-198 |
| 6.25 |
1:06:39 |
2:19 |
9:15 |
145 141-148 |
1341 |
189 184-192 |
| 6.50 |
1:08:57 |
2:18 |
9:12 |
144 141-147 |
1325 |
191 186-198 |
| 6.75 |
1:11:15 |
2:18 |
9:11 |
144 141-147 |
1322 |
189 186-192 |
| 7.00 |
1:13:33 |
2:18 |
9:12 |
146 142-149 |
1343 |
190 186-196 |
| 7.25 |
1:16:00 |
2:27 |
9:48 |
143 138-146 |
1401 |
187 118-194 |
| 7.50 |
1:18:20 |
2:20 |
9:20 |
138 136-139 |
1289 |
190 186-200 |
| 7.56 |
1:18:57 |
37 |
11:03 |
139 138-139 |
1536 |
187 178-190 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
94.3 |
190 |
7.4 |
1:14:25 |
10:05 |
| Walk |
3.9 |
117 |
0.2 |
3:03 |
17:34 |
| Still |
1.9 |
- |
- |
1:29 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:06 |
8:25 |
42.36% |
More |
| 800m |
4:32 |
9:08 |
46.72% |
More |
| 1km |
5:41 |
9:09 |
48.59% |
More |
| Mile |
9:12 |
9:12 |
51.10% |
More |
| 5k |
30:04 |
9:41 |
53.24% |
More |
| 5 miles |
49:53 |
9:59 |
52.48% |
More |
| 10k |
1:04:54 |
10:27 |
50.47% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:13 |
9:13 |
50.97 |
| 5km |
30:26 |
9:48 |
52.61 |
| 5M |
50:15 |
10:03 |
52.09 |
| 10km |
1:03:11 |
10:10 |
51.83 |
| 10M |
1:44:19 |
10:26 |
52.01 |
| Half |
2:18:39 |
10:35 |
51.43 |
| 20M |
3:36:33 |
10:50 |
52.18 |
| Mara |
4:47:50 |
10:59 |
52.35 |
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