Sun 3rd Feb 2019 at 2:00pm by NordRunner
Run > Long Run
-
Time
2:14:11
-
Miles
12.14
-
Min/mi
11:03
-
Pacing
55%
-
WAVA
49.54
-
Stride(cm)
76
-
Cals
879
-
Cadence
191
-
BPM
132
-
%MHR
70.9
-
B/mi
1457
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:37(6:37/km) 128/140bpm 50cal 9.07/10.61kmph
2) 1km - 6:04(6:04/km) 137/152bpm 51cal 9.9/11.02kmph
3) 1km - 6:16(6:16/km) 134/142bpm 47cal 9.57/11.79kmph
4) 1km - 8:26(8:26/km) 131/142bpm 56cal 7.11/11.39kmph
5) 1km - 6:11(6:11/km) 138/144bpm 49cal 9.71/11.19kmph
6) 1km - 6:06(6:06/km) 138/143bpm 47cal 9.84/11.12kmph
7) 1km - 6:39(6:39/km) 138/146bpm 50cal 9.02/11.76kmph
8) 1km - 6:46(6:46/km) 138/149bpm 46cal 8.88/11.86kmph
9) 1km - 8:01(8:01/km) 136/147bpm 54cal 7.48/13.1kmph
10) 1km - 6:14(6:14/km) 141/150bpm 49cal 9.62/11.29kmph
11) 1km - 8:05(8:05/km) 133/142bpm 44cal 7.42/10.95kmph
12) 1km - 8:06(8:06/km) 134/145bpm 46cal 7.4/10.14kmph
13) 1km - 6:47(6:47/km) 132/147bpm 37cal 8.85/10.45kmph
14) 1km - 6:58(6:58/km) 128/144bpm 41cal 8.6/10.92kmph
15) 1km - 7:04(7:04/km) 134/146bpm 44cal 8.48/10.01kmph
16) 1km - 6:52(6:52/km) 126/146bpm 39cal 8.73/11.12kmph
17) 1km - 6:23(6:23/km) 134/146bpm 43cal 9.41/10.11kmph
18) 1km - 6:26(6:26/km) 126/143bpm 40cal 9.31/10.41kmph
19) 1km - 6:43(6:43/km) 121/141bpm 33cal 8.94/10.25kmph
20) 0.53km - 3:26(6:30/km) 107/133bpm 13cal 9.24/9.71kmph
6:37 6:04 6:16 8:26 6:11 6:06 6:39 6:46 8:01 6:14 8:05 8:06 6:47 6:58 7:04 6:52 6:23 6:26 6:43 3:26
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
5:20 |
5:20 |
10:40 |
127 98-136 |
1355 |
186 118-194 |
| 1.00 |
10:14 |
4:53 |
9:47 |
133 69-145 |
1301 |
189 186-192 |
| 1.50 |
15:42 |
5:28 +37
|
10:56 |
138 111-152 |
1509 |
190 170-196 |
| 2.00 |
20:58 |
5:16 |
10:33 |
136 123-142 |
1434 |
194 170-202 |
| 2.50 |
29:04 |
8:06 +57
|
16:13 |
129 70-142 |
2092 |
191 88-206 |
| 3.00 |
33:58 |
4:54 |
9:48 |
138 69-143 |
1352 |
193 188-200 |
| 3.50 |
39:01 |
5:02 |
10:04 |
137 131-144 |
1380 |
195 122-212 |
| 4.00 |
44:09 |
5:09 |
10:18 |
140 69-144 |
1441 |
191 122-196 |
| 4.50 |
51:05 |
6:55 +1:51
|
13:50 |
137 69-146 |
1896 |
193 104-198 |
| 5.00 |
56:44 |
5:40 |
11:19 |
138 107-149 |
1563 |
195 188-198 |
| 5.50 |
1:03:35 |
6:51 |
13:42 |
135 69-147 |
1849 |
191 94-200 |
| 6.00 |
1:08:42 |
5:07 |
10:15 |
142 136-150 |
1455 |
193 128-196 |
| 6.50 |
1:14:05 |
5:23 |
10:45 |
138 127-145 |
1484 |
192 92-198 |
| 7.00 |
1:21:11 |
7:06 |
14:11 |
129 68-142 |
1830 |
190 112-196 |
| 7.50 |
1:27:37 |
6:26 |
12:52 |
137 68-145 |
1764 |
183 108-244 |
| 8.00 |
1:34:30 |
6:53 +1:38
|
13:45 |
131 68-147 |
1802 |
193 182-198 |
| 8.50 |
1:40:10 |
5:41 |
11:22 |
122 67-144 |
1387 |
189 110-220 |
| 9.00 |
1:45:37 |
5:26 |
10:53 |
137 70-144 |
1490 |
188 120-196 |
| 9.50 |
1:51:32 |
5:55 |
11:49 |
133 66-146 |
1573 |
188 122-198 |
| 10.00 |
1:56:51 |
5:20 |
10:40 |
120 67-146 |
1279 |
192 170-200 |
| 10.50 |
2:02:00 |
5:09 |
10:17 |
134 67-146 |
1379 |
194 188-196 |
| 11.00 |
2:07:13 |
5:13 |
10:27 |
132 69-143 |
1378 |
193 190-198 |
| 11.50 |
2:12:25 |
5:12 |
10:24 |
121 68-141 |
1257 |
194 190-198 |
| 12.00 |
2:17:48 |
5:23 |
10:46 |
109 67-137 |
1174 |
192 122-202 |
| 12.13 |
2:19:14 |
1:26 |
10:44 |
117 68-127 |
1256 |
192 190-194 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
90.0 |
192 |
12 |
2:05:02 |
10:42 |
| Walk |
2.9 |
118 |
0.2 |
4:07 |
25:45 |
| Still |
4.9 |
- |
- |
6:56 |
- |
| Pause |
2.2 |
- |
- |
3:10 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:16 |
9:06 |
39.20% |
More |
| 800m |
4:45 |
9:33 |
44.66% |
More |
| 1km |
5:58 |
9:36 |
46.32% |
More |
| Mile |
9:40 |
9:40 |
48.58% |
More |
| 5k |
33:14 |
10:42 |
48.17% |
More |
| 5 miles |
56:23 |
11:17 |
46.43% |
More |
| 10k |
1:10:42 |
11:23 |
46.33% |
More |
| 10 miles |
1:56:24 |
11:38 |
46.61% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:40 |
9:40 |
48.59 |
| 5km |
31:55 |
10:16 |
50.16 |
| 5M |
52:41 |
10:32 |
49.69 |
| 10km |
1:06:15 |
10:40 |
49.43 |
| 10M |
1:49:23 |
10:56 |
49.60 |
| Half |
2:25:23 |
11:06 |
49.05 |
| 20M |
3:47:04 |
11:21 |
49.77 |
| Mara |
5:01:49 |
11:31 |
49.93 |
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