Sun 31st Mar 2019 at 3:00pm by NordRunner
Run > Long Run
-
Time
2:30:07
-
Miles
13.42
-
Min/mi
11:11
-
Pacing
44%
-
WAVA
49.11
-
Stride(cm)
79
-
Cals
1091
-
Cadence
182
-
BPM
141
-
%MHR
75.8
-
B/mi
1578
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:47(6:47/km) 130/139bpm 56cal 8.86/10.98kmph
2) 1km - 6:23(6:23/km) 141/149bpm 58cal 9.41/10.61kmph
3) 1km - 6:26(6:26/km) 146/149bpm 60cal 9.32/11.32kmph
4) 1km - 6:27(6:27/km) 144/150bpm 58cal 9.31/10.88kmph
5) 1km - 6:54(6:54/km) 147/151bpm 63cal 8.69/10.61kmph
6) 1km - 6:59(6:59/km) 145/151bpm 61cal 8.59/10.52kmph
7) 1km - 6:53(6:53/km) 148/154bpm 62cal 8.72/10.92kmph
8) 1km - 7:07(7:07/km) 149/158bpm 65cal 8.44/12.12kmph
9) 1km - 6:19(6:19/km) 137/144bpm 42cal 9.49/11.49kmph
10) 1km - 7:49(7:49/km) 138/146bpm 49cal 7.68/9.98kmph
11) 1km - 9:48(9:48/km) 138/146bpm 60cal 6.12/9.71kmph
12) 1km - 8:47(8:47/km) 136/147bpm 47cal 6.83/10.01kmph
13) 1km - 9:25(9:25/km) 134/141bpm 46cal 6.38/9.77kmph
14) 1km - 6:42(6:42/km) 139/146bpm 42cal 8.95/12.5kmph
15) 1km - 5:52(5:52/km) 141/146bpm 41cal 10.24/10.98kmph
16) 1km - 5:53(5:53/km) 142/147bpm 39cal 10.21/11.76kmph
17) 1km - 5:56(5:56/km) 141/147bpm 37cal 10.11/12.09kmph
18) 1km - 7:02(7:02/km) 138/148bpm 39cal 8.54/10.85kmph
19) 1km - 6:22(6:22/km) 145/148bpm 46cal 9.43/11.08kmph
20) 1km - 6:16(6:16/km) 147/152bpm 53cal 9.57/10.85kmph
21) 1km - 6:23(6:23/km) 144/149bpm 45cal 9.39/10.92kmph
22) 0.59km - 3:38(6:07/km) 142/147bpm 22cal 9.82/10.85kmph
6:47 6:23 6:26 6:27 6:54 6:59 6:53 7:07 6:19 7:49 9:48 8:47 9:25 6:42 5:52 5:53 5:56 7:02 6:22 6:16 6:23 3:38
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.50 |
5:39 |
5:39 |
11:18 |
129 69-139 |
1458 |
184 86-192 |
| 1.00 |
10:30 |
4:50 |
9:41 |
139 132-143 |
1346 |
189 186-194 |
| 1.50 |
15:46 |
5:17 |
10:34 |
145 139-149 |
1532 |
189 180-196 |
| 2.00 |
20:50 |
5:03 |
10:06 |
145 141-149 |
1465 |
189 118-198 |
| 2.50 |
26:11 |
5:22 |
10:44 |
145 70-150 |
1555 |
179 112-196 |
| 3.00 |
31:49 |
5:38 |
11:15 |
147 144-151 |
1654 |
181 114-200 |
| 3.50 |
38:48 |
6:59 +1:10
|
13:58 |
145 118-151 |
2024 |
188 96-194 |
| 4.00 |
44:06 |
5:18 |
10:36 |
146 143-150 |
1548 |
186 116-232 |
| 4.50 |
49:33 |
5:28 |
10:55 |
149 143-155 |
1627 |
183 110-232 |
| 5.00 |
59:52 |
10:18 +4:31
|
20:37 |
148 113-158 |
3051 |
177 110-240 |
| 5.50 |
1:05:03 |
5:11 |
10:22 |
136 68-144 |
1410 |
186 114-228 |
| 6.00 |
1:11:25 |
6:22 +31
|
12:44 |
139 123-146 |
1769 |
183 96-192 |
| 6.50 |
1:19:59 |
8:34 +43
|
17:08 |
137 129-146 |
2347 |
159 80-190 |
| 7.00 |
1:27:27 |
7:28 +8
|
14:57 |
136 124-143 |
2032 |
162 94-194 |
| 7.50 |
1:34:20 |
6:53 |
13:46 |
137 128-147 |
1886 |
175 90-198 |
| 8.00 |
1:44:32 |
10:12 +2:24
|
20:24 |
135 117-141 |
2755 |
169 94-242 |
| 8.50 |
1:50:19 |
5:47 +12
|
11:34 |
137 125-146 |
1584 |
184 114-234 |
| 9.00 |
1:55:20 |
5:01 |
10:02 |
141 135-146 |
1415 |
190 184-200 |
| 9.50 |
2:00:04 |
4:44 |
9:28 |
142 138-147 |
1345 |
190 186-198 |
| 10.00 |
2:04:40 |
4:36 |
9:12 |
141 137-143 |
1298 |
191 188-198 |
| 10.50 |
2:09:31 |
4:50 |
9:41 |
141 136-147 |
1364 |
188 94-238 |
| 11.00 |
2:15:13 |
5:42 |
11:24 |
136 121-146 |
1550 |
164 116-194 |
| 11.50 |
2:20:24 |
5:11 |
10:22 |
145 141-148 |
1503 |
190 186-194 |
| 12.00 |
2:25:26 |
5:02 |
10:04 |
146 141-150 |
1469 |
189 186-192 |
| 12.50 |
2:30:31 |
5:05 |
10:10 |
147 142-152 |
1496 |
189 184-196 |
| 13.00 |
2:35:38 |
5:07 |
10:14 |
144 139-149 |
1473 |
188 118-198 |
| 13.42 |
2:39:47 |
4:09 |
9:57 |
141 137-147 |
1404 |
190 184-198 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
87.2 |
188 |
12.7 |
2:18:42 |
11:20 |
| Walk |
8.8 |
117 |
0.7 |
14:26 |
19:30 |
| Still |
1.1 |
- |
- |
1:45 |
- |
| Pause |
3.0 |
- |
- |
4:53 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:10 |
8:45 |
40.81% |
More |
| 800m |
4:30 |
9:04 |
47.04% |
More |
| 1km |
5:47 |
9:18 |
47.85% |
More |
| Mile |
9:15 |
9:15 |
50.75% |
More |
| 5k |
30:59 |
9:58 |
51.68% |
More |
| 5 miles |
50:11 |
10:02 |
52.16% |
More |
| 10k |
1:09:42 |
11:13 |
46.98% |
More |
| 10 miles |
2:01:39 |
12:10 |
44.60% |
More |
| Half |
2:36:14 |
11:56 |
46.00% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:44 |
9:44 |
48.26 |
| 5km |
32:07 |
10:20 |
49.85 |
| 5M |
53:02 |
10:36 |
49.36 |
| 10km |
1:06:41 |
10:44 |
49.11 |
| 10M |
1:50:06 |
11:01 |
49.28 |
| Half |
2:26:21 |
11:10 |
48.73 |
| 20M |
3:48:34 |
11:26 |
49.44 |
| Mara |
5:03:49 |
11:36 |
49.60 |
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