Fri 19th Apr 2019 at 6:00pm by NordRunner
Run > Recovery Run
-
Time
31:33
-
Miles
3.12
-
Min/mi
10:07
-
Pacing
68%
-
WAVA
50.96
-
Stride(cm)
84
-
Cals
273
-
Cadence
189
-
BPM
136
-
%MHR
73
-
B/mi
1374
-
Asc(m)
57
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:09(6:09/km) 121/134bpm 46cal 9.76/10.65kmph
2) 1km - 6:13(6:13/km) 135/143bpm 55cal 9.66/10.71kmph
3) 1km - 6:00(6:00/km) 139/144bpm 54cal 10.01/12.43kmph
4) 1km - 6:10(6:10/km) 143/146bpm 58cal 9.73/10.35kmph
5) 1km - 6:52(6:52/km) 140/146bpm 59cal 8.74/11.05kmph
6) 0.02km - 10(6:50/km) 140/141bpm 1cal 8.77/10.31kmph
6:09 6:13 6:00 6:10 6:52 10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:13 |
1:13 |
9:46 |
106 83-122 |
1036 |
182 112-192 |
2/2 |
0.25 |
2:31 |
1:18 |
10:24 |
122 118-124 |
1268 |
186 184-190 |
2/1 |
0.38 |
3:47 |
1:15 |
10:03 |
123 122-126 |
1237 |
188 184-192 |
2/4 |
0.50 |
5:00 |
1:13 |
9:45 |
126 123-129 |
1229 |
188 184-192 |
1/1 |
0.63 |
6:12 |
1:12 |
9:39 |
130 126-134 |
1254 |
189 186-192 |
1/1 |
0.75 |
7:25 |
1:13 |
9:41 |
135 133-137 |
1307 |
189 186-192 |
2/2 |
0.88 |
8:39 |
1:14 |
9:52 |
136 134-138 |
1341 |
190 186-194 |
2/2 |
1.00 |
9:52 |
1:13 |
9:46 |
137 136-139 |
1339 |
191 190-192 |
3/3 |
1.13 |
11:57 |
2:05 +40
|
16:41 |
136 122-143 |
2268 |
185 114-194 |
3/1 |
1.25 |
13:06 |
1:09 |
9:14 |
131 120-141 |
1210 |
191 188-194 |
2/3 |
1.38 |
14:21 |
1:14 |
9:56 |
140 138-141 |
1390 |
191 188-194 |
2/2 |
1.50 |
15:33 |
1:12 |
9:36 |
141 139-143 |
1354 |
191 190-192 |
2/1 |
1.63 |
17:28 |
1:55 +47
|
15:18 |
134 125-142 |
2051 |
192 188-196 |
3/2 |
1.75 |
18:41 |
1:13 |
9:43 |
142 140-144 |
1380 |
190 186-192 |
3/2 |
1.88 |
19:55 |
1:14 |
9:53 |
140 137-143 |
1383 |
190 186-192 |
2/3 |
2.00 |
21:11 |
1:16 |
10:10 |
143 142-145 |
1454 |
190 186-192 |
1/3 |
2.13 |
22:27 |
1:16 |
10:04 |
144 142-146 |
1451 |
188 186-190 |
3/2 |
2.25 |
23:40 |
1:14 |
9:49 |
143 141-144 |
1404 |
189 186-194 |
2/3 |
2.38 |
24:55 |
1:15 |
10:03 |
143 141-146 |
1436 |
190 186-192 |
2/1 |
2.50 |
26:08 |
1:12 |
9:37 |
144 142-146 |
1386 |
190 188-192 |
2/3 |
2.63 |
27:30 |
1:22 |
10:55 |
144 142-146 |
1571 |
189 186-192 |
1/0 |
2.75 |
29:31 |
2:02 +35
|
16:15 |
139 134-145 |
2258 |
189 186-192 |
3/3 |
2.88 |
30:51 |
1:19 |
10:35 |
140 137-142 |
1482 |
187 110-214 |
2/2 |
3.00 |
32:53 |
2:03 +40
|
16:22 |
136 125-141 |
2226 |
188 100-192 |
3/2 |
3.12 |
34:16 |
1:23 |
11:19 |
139 137-141 |
1572 |
188 184-190 |
3/4 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.6 |
189 |
3.1 |
31:32 |
10:56 |
Walk |
0.5 |
111 |
0 |
11 |
18:28 |
Still |
0.1 |
- |
- |
3 |
- |
Pause |
6.8 |
- |
- |
2:30 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:26 |
37.84% |
More |
800m |
4:47 |
9:37 |
44.34% |
More |
1km |
5:59 |
9:38 |
46.18% |
More |
Mile |
9:47 |
9:47 |
47.99% |
More |
5k |
34:05 |
10:58 |
46.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:31 |
9:31 |
49.36 |
5km |
31:25 |
10:07 |
50.96 |
5M |
51:52 |
10:22 |
50.47 |
10km |
1:05:12 |
10:30 |
50.23 |
10M |
1:47:39 |
10:46 |
50.40 |
Half |
2:23:06 |
10:55 |
49.83 |
20M |
3:43:29 |
11:10 |
50.57 |
Mara |
4:57:03 |
11:20 |
50.73 |
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