Mon 21st Jan 2019 at 3:00pm by NordRunner
Run > Recovery Run
-
Time
1:15:49
-
Miles
6.87
-
Min/mi
11:02
-
Pacing
84%
-
WAVA
48.05
-
Stride(cm)
76
-
Cals
566
-
Cadence
192
-
BPM
136
-
%MHR
73.3
-
B/mi
1504
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:55(6:55/km) 124/133bpm 51cal 8.68/11.35kmph
2) 1km - 6:10(6:10/km) 134/142bpm 51cal 9.74/10.78kmph
3) 1km - 6:40(6:40/km) 137/144bpm 57cal 8.99/11.05kmph
4) 1km - 8:00(8:00/km) 140/151bpm 68cal 7.51/10.95kmph
5) 1km - 7:41(7:41/km) 139/150bpm 60cal 7.81/11.32kmph
6) 1km - 6:53(6:53/km) 132/140bpm 44cal 8.72/10.88kmph
7) 1km - 6:55(6:55/km) 138/146bpm 53cal 8.68/10.98kmph
8) 1km - 6:34(6:34/km) 141/148bpm 52cal 9.15/11.12kmph
9) 1km - 6:29(6:29/km) 140/145bpm 47cal 9.25/10.41kmph
10) 1km - 6:24(6:24/km) 139/146bpm 45cal 9.38/10.41kmph
11) 1km - 6:48(6:48/km) 134/143bpm 37cal 8.82/10.61kmph
12) 0.05km - 22(6:45/km) 133/135bpm 1cal 8.89/9.91kmph
6:55 6:10 6:40 8:00 7:41 6:53 6:55 6:34 6:29 6:24 6:48 22
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.25 |
2:51 |
2:51 |
11:23 |
119 91-129 |
1354 |
187 118-192 |
| 0.50 |
5:42 |
2:51 |
11:25 |
128 123-133 |
1461 |
183 114-198 |
| 0.75 |
8:09 |
2:27 |
9:48 |
128 123-132 |
1254 |
192 188-198 |
| 1.00 |
10:38 |
2:29 |
9:58 |
135 127-142 |
1345 |
191 188-196 |
| 1.25 |
13:08 |
2:30 |
10:00 |
136 132-140 |
1360 |
193 186-196 |
| 1.50 |
15:40 |
2:32 |
10:07 |
139 134-141 |
1406 |
192 188-196 |
| 1.75 |
18:33 |
2:53 |
11:33 |
139 135-144 |
1606 |
181 108-196 |
| 2.00 |
21:18 |
2:45 |
11:00 |
131 69-141 |
1441 |
193 190-208 |
| 2.25 |
24:55 |
3:37 |
14:26 |
137 69-146 |
1978 |
190 114-200 |
| 2.50 |
27:55 |
3:00 |
12:00 |
147 143-151 |
1763 |
187 118-198 |
| 2.75 |
30:45 |
2:50 |
11:21 |
145 141-148 |
1645 |
191 188-194 |
| 3.00 |
34:05 |
3:21 |
13:22 |
140 131-150 |
1872 |
193 178-202 |
| 3.25 |
36:49 |
2:43 |
10:54 |
128 71-136 |
1395 |
192 38-218 |
| 3.50 |
39:31 |
2:42 |
10:47 |
131 72-139 |
1413 |
196 188-202 |
| 3.75 |
42:32 |
3:01 |
12:04 |
133 128-140 |
1604 |
193 120-230 |
| 4.00 |
45:18 |
2:46 |
11:04 |
138 135-143 |
1528 |
193 122-208 |
| 4.25 |
48:03 |
2:45 |
10:59 |
137 133-143 |
1505 |
197 188-210 |
| 4.50 |
50:45 |
2:43 |
10:50 |
142 138-146 |
1539 |
192 90-202 |
| 4.75 |
53:19 |
2:33 |
10:14 |
139 136-146 |
1422 |
198 192-206 |
| 5.00 |
56:03 |
2:45 |
10:59 |
142 138-148 |
1559 |
193 188-196 |
| 5.25 |
58:41 |
2:38 |
10:30 |
139 134-145 |
1460 |
194 190-204 |
| 5.50 |
1:01:15 |
2:34 |
10:15 |
140 135-144 |
1435 |
192 128-198 |
| 5.75 |
1:03:54 |
2:39 |
10:37 |
139 136-141 |
1475 |
191 120-196 |
| 6.00 |
1:06:26 |
2:33 |
10:11 |
139 135-142 |
1415 |
194 190-198 |
| 6.25 |
1:09:03 |
2:37 |
10:27 |
141 137-146 |
1473 |
193 190-196 |
| 6.50 |
1:12:00 |
2:56 |
11:46 |
136 127-143 |
1600 |
193 170-202 |
| 6.75 |
1:14:34 |
2:35 |
10:19 |
133 131-137 |
1373 |
197 190-208 |
| 6.87 |
1:15:49 |
1:15 |
10:35 |
133 131-135 |
1407 |
194 190-198 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
96.8 |
193 |
6.8 |
1:13:22 |
10:48 |
| Walk |
1.7 |
116 |
0.1 |
1:18 |
16:32 |
| Still |
1.5 |
- |
- |
1:09 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:23 |
9:35 |
37.22% |
More |
| 800m |
4:54 |
9:51 |
43.30% |
More |
| 1km |
6:08 |
9:53 |
45.02% |
More |
| Mile |
9:58 |
9:58 |
47.16% |
More |
| 5k |
33:08 |
10:40 |
48.33% |
More |
| 5 miles |
55:32 |
11:06 |
47.13% |
More |
| 10k |
1:08:30 |
11:01 |
47.82% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:57 |
9:57 |
47.21 |
| 5km |
32:51 |
10:34 |
48.74 |
| 5M |
54:15 |
10:51 |
48.25 |
| 10km |
1:08:12 |
10:59 |
48.02 |
| 10M |
1:52:37 |
11:16 |
48.18 |
| Half |
2:29:41 |
11:26 |
47.64 |
| 20M |
3:53:46 |
11:41 |
48.34 |
| Mara |
5:10:43 |
11:52 |
48.50 |
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