Mon 22nd Apr 2019 at 3:00pm by NordRunner
Run > Easy
-
Time
43:55
-
Miles
4.36
-
Min/mi
10:04
-
Pacing
83%
-
WAVA
51.74
-
Stride(cm)
84
-
Cals
403
-
Cadence
189
-
BPM
150
-
%MHR
80.9
-
B/mi
1515
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:07(6:07/km) 138/149bpm 52cal 9.8/11.29kmph
2) 1km - 5:53(5:53/km) 152/156bpm 56cal 10.2/10.81kmph
3) 1km - 6:12(6:12/km) 152/156bpm 59cal 9.68/11.52kmph
4) 1km - 6:27(6:27/km) 152/157bpm 58cal 9.3/11.02kmph
5) 1km - 6:31(6:31/km) 156/162bpm 63cal 9.22/11.29kmph
6) 1km - 6:17(6:17/km) 153/158bpm 58cal 9.54/13.07kmph
7) 1km - 6:22(6:22/km) 150/154bpm 57cal 9.42/11.52kmph
8) 0.01km - 6(6:51/km) 149/150bpm 8.76/9.64kmph
6:07 5:53 6:12 6:27 6:31 6:17 6:22 6
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:13 |
1:13 |
9:42 |
120 93-130 |
1164 |
186 168-190 |
0.25 |
2:25 |
1:13 |
9:42 |
135 132-137 |
1310 |
188 184-192 |
0.38 |
3:47 |
1:21 |
10:50 |
141 137-144 |
1527 |
189 186-192 |
0.50 |
4:55 |
1:08 |
9:07 |
145 143-149 |
1321 |
189 186-192 |
0.63 |
6:10 |
1:15 |
9:59 |
148 146-149 |
1477 |
189 184-190 |
0.75 |
7:17 |
1:07 |
8:56 |
148 145-150 |
1322 |
189 186-192 |
0.88 |
8:28 |
1:11 |
9:26 |
151 149-153 |
1424 |
189 188-190 |
1.00 |
9:44 |
1:17 |
10:13 |
153 151-156 |
1564 |
190 188-192 |
1.13 |
10:54 |
1:10 |
9:20 |
153 149-156 |
1427 |
190 186-192 |
1.25 |
12:04 |
1:10 |
9:22 |
154 153-156 |
1441 |
190 188-190 |
1.38 |
13:17 |
1:12 |
9:37 |
154 152-156 |
1481 |
189 188-192 |
1.50 |
14:32 |
1:15 |
10:02 |
154 152-156 |
1544 |
190 178-192 |
1.63 |
15:44 |
1:12 |
9:36 |
151 148-153 |
1450 |
190 184-194 |
1.75 |
17:17 |
1:33 +16
|
12:26 |
147 138-152 |
1829 |
190 180-196 |
1.88 |
18:47 |
1:29 +7
|
11:55 |
152 148-154 |
1811 |
189 168-192 |
2.00 |
20:08 |
1:21 |
10:49 |
149 148-151 |
1612 |
190 188-194 |
2.13 |
21:32 |
1:24 |
11:14 |
152 150-154 |
1707 |
190 184-194 |
2.25 |
22:46 |
1:14 |
9:55 |
153 151-154 |
1516 |
190 188-192 |
2.38 |
23:58 |
1:12 |
9:38 |
154 150-156 |
1484 |
190 184-192 |
2.50 |
25:11 |
1:12 |
9:39 |
156 154-157 |
1506 |
190 184-192 |
2.63 |
26:28 |
1:17 |
10:16 |
154 151-155 |
1580 |
190 188-192 |
2.75 |
27:44 |
1:16 |
10:06 |
159 151-161 |
1605 |
189 186-192 |
2.88 |
29:19 |
1:36 +20
|
12:46 |
155 149-158 |
1978 |
191 188-196 |
3.00 |
30:31 |
1:11 |
9:30 |
155 152-157 |
1473 |
191 188-192 |
3.13 |
32:21 |
1:50 +16
|
14:40 |
155 142-162 |
2273 |
183 102-194 |
3.25 |
33:29 |
1:08 |
9:08 |
153 148-155 |
1397 |
190 188-194 |
3.38 |
34:56 |
1:28 |
11:40 |
154 150-157 |
1797 |
187 116-190 |
3.50 |
36:29 |
1:32 +12
|
12:19 |
151 148-156 |
1859 |
186 116-192 |
3.63 |
37:38 |
1:09 |
9:12 |
154 152-158 |
1416 |
191 188-192 |
3.75 |
38:54 |
1:16 |
10:09 |
153 150-154 |
1552 |
190 178-192 |
3.88 |
40:07 |
1:13 |
9:47 |
151 147-154 |
1478 |
189 186-192 |
4.00 |
41:22 |
1:15 |
9:58 |
151 149-153 |
1504 |
189 186-192 |
4.13 |
42:36 |
1:14 |
9:56 |
153 150-154 |
1519 |
188 184-192 |
4.25 |
44:15 |
1:39 +12
|
13:11 |
148 144-153 |
1951 |
187 168-192 |
4.36 |
45:18 |
1:03 |
9:47 |
149 147-150 |
1458 |
189 186-190 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.7 |
189 |
4.3 |
44:42 |
10:19 |
Walk |
0.4 |
110 |
0 |
11 |
15:12 |
Still |
0.7 |
- |
- |
18 |
- |
Pause |
0.3 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:17 |
9:11 |
38.86% |
More |
800m |
4:38 |
9:19 |
45.79% |
More |
1km |
5:51 |
9:24 |
47.30% |
More |
Mile |
9:26 |
9:26 |
49.78% |
More |
5k |
32:04 |
10:19 |
49.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:18 |
9:18 |
50.51 |
5km |
30:44 |
9:54 |
52.09 |
5M |
50:44 |
10:09 |
51.60 |
10km |
1:03:48 |
10:16 |
51.33 |
10M |
1:45:19 |
10:32 |
51.51 |
Half |
2:20:00 |
10:41 |
50.94 |
20M |
3:38:39 |
10:56 |
51.68 |
Mara |
4:50:37 |
11:06 |
51.85 |
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