Sun 26th May 2019 at 4:00pm by NordRunner
Run > Medium Long Run
-
Time
2:05:34
-
Miles
11.53
-
Min/mi
10:53
-
Pacing
29%
-
WAVA
50.65
-
Stride(cm)
81
-
Cals
931
-
Cadence
183
-
BPM
138
-
%MHR
74.2
-
B/mi
1503
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:47(6:47/km) 129/138bpm 55cal 8.86/12.12kmph
2) 1km - 6:34(6:34/km) 137/143bpm 57cal 9.13/11.02kmph
3) 1km - 6:20(6:20/km) 137/141bpm 54cal 9.46/12.26kmph
4) 1km - 6:41(6:41/km) 139/149bpm 57cal 8.97/9.94kmph
5) 1km - 7:37(7:37/km) 137/143bpm 61cal 7.87/11.02kmph
6) 1km - 7:43(7:43/km) 136/148bpm 59cal 7.78/9.94kmph
7) 1km - 8:26(8:26/km) 137/146bpm 63cal 7.11/10.38kmph
8) 1km - 8:31(8:31/km) 138/145bpm 64cal 7.05/9.87kmph
9) 1km - 8:42(8:42/km) 138/147bpm 62cal 6.89/10.75kmph
10) 1km - 6:19(6:19/km) 137/144bpm 43cal 9.51/10.98kmph
11) 1km - 5:38(5:38/km) 136/144bpm 37cal 10.66/13kmph
12) 1km - 6:02(6:02/km) 141/149bpm 46cal 9.93/11.92kmph
13) 1km - 6:00(6:00/km) 142/149bpm 46cal 9.99/11.69kmph
14) 1km - 6:07(6:07/km) 142/148bpm 47cal 9.81/12.23kmph
15) 1km - 6:05(6:05/km) 141/148bpm 44cal 9.87/11.82kmph
16) 1km - 6:13(6:13/km) 140/145bpm 41cal 9.66/10.88kmph
17) 1km - 5:53(5:53/km) 141/146bpm 41cal 10.18/11.29kmph
18) 1km - 6:31(6:31/km) 139/152bpm 38cal 9.21/12.06kmph
19) 0.55km - 3:24(6:13/km) 137/143bpm 16cal 9.64/11.15kmph
6:47 6:34 6:20 6:41 7:37 7:43 8:26 8:31 8:42 6:19 5:38 6:02 6:00 6:07 6:05 6:13 5:53 6:31 3:24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
5:39 |
5:39 |
11:19 |
129 99-138 |
1460 |
185 112-192 |
1.00 |
10:40 |
5:00 +7
|
10:01 |
135 127-142 |
1352 |
190 188-194 |
1.50 |
16:01 |
5:21 |
10:42 |
137 129-143 |
1465 |
184 102-194 |
2.00 |
21:08 |
5:07 |
10:15 |
137 133-141 |
1403 |
190 188-194 |
2.50 |
26:38 |
5:30 |
11:00 |
139 133-149 |
1529 |
181 114-218 |
3.00 |
32:46 |
6:08 |
12:17 |
138 130-143 |
1695 |
173 112-240 |
3.50 |
43:47 |
11:01 +4:28
|
22:02 |
134 88-142 |
2952 |
174 96-232 |
4.00 |
49:58 |
6:11 +7
|
12:22 |
139 129-148 |
1720 |
180 112-194 |
4.50 |
58:22 |
8:24 +1:16
|
16:47 |
138 119-146 |
2316 |
170 96-232 |
5.00 |
1:05:20 |
6:59 +24
|
13:57 |
138 130-145 |
1925 |
179 108-202 |
5.50 |
1:15:59 |
10:38 +3:09
|
21:17 |
139 116-147 |
2957 |
164 94-222 |
6.00 |
1:20:59 |
5:01 |
10:01 |
136 123-144 |
1362 |
188 118-194 |
6.50 |
1:29:01 |
8:02 +3:09
|
16:03 |
134 99-141 |
2152 |
189 116-206 |
7.00 |
1:33:30 |
4:29 |
8:57 |
138 132-145 |
1236 |
192 180-206 |
7.50 |
1:38:25 |
4:55 |
9:51 |
141 135-149 |
1388 |
188 94-202 |
8.00 |
1:46:47 |
8:22 +3:29
|
16:44 |
142 110-149 |
2375 |
189 106-198 |
8.50 |
1:51:47 |
5:00 |
10:01 |
142 135-146 |
1422 |
185 114-198 |
9.00 |
1:56:40 |
4:53 |
9:46 |
141 131-148 |
1377 |
187 114-202 |
9.50 |
2:01:31 |
4:50 |
9:41 |
141 136-147 |
1365 |
190 186-194 |
10.00 |
2:06:25 |
4:54 |
9:49 |
139 134-145 |
1364 |
187 114-194 |
10.50 |
2:11:14 |
4:49 |
9:38 |
142 134-146 |
1369 |
191 186-196 |
11.00 |
2:16:28 |
5:14 |
10:29 |
139 130-152 |
1456 |
183 116-196 |
11.50 |
2:21:21 |
4:53 |
9:46 |
137 133-143 |
1338 |
191 184-200 |
11.52 |
2:21:44 |
23 |
15:43 |
137 135-139 |
2153 |
186 180-190 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
83.4 |
189 |
10.9 |
1:55:59 |
11:51 |
Walk |
7.4 |
114 |
0.6 |
11:34 |
19:53 |
Still |
0.3 |
- |
- |
26 |
- |
Pause |
8.8 |
- |
- |
13:45 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:23 |
42.79% |
More |
800m |
4:19 |
8:42 |
49.42% |
More |
1km |
5:28 |
8:47 |
51.00% |
More |
Mile |
9:15 |
9:15 |
51.24% |
More |
5k |
30:37 |
9:51 |
52.76% |
More |
5 miles |
52:08 |
10:26 |
50.68% |
More |
10k |
1:11:19 |
11:29 |
46.36% |
More |
10 miles |
2:05:20 |
12:32 |
43.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:33 |
9:33 |
49.61 |
5km |
31:32 |
10:09 |
51.22 |
5M |
52:04 |
10:25 |
50.74 |
10km |
1:05:27 |
10:32 |
50.51 |
10M |
1:48:04 |
10:48 |
50.69 |
Half |
2:23:39 |
10:58 |
50.13 |
20M |
3:44:21 |
11:13 |
50.86 |
Mara |
4:58:12 |
11:23 |
51.03 |
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