Sat 8th Jun 2019 at 7:00pm by NordRunner
Run > Easy
-
Time
34:10
-
Miles
3.42
-
Min/mi
9:59
-
Pacing
85%
-
WAVA
52.22
-
Stride(cm)
85
-
Cals
259
-
Cadence
188
-
BPM
130
-
%MHR
69.8
-
B/mi
1297
-
Asc(m)
84
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:36(6:36/km) 122/132bpm 48cal 9.1/10.98kmph
2) 1km - 6:18(6:18/km) 131/139bpm 51cal 9.53/10.61kmph
3) 1km - 6:06(6:06/km) 131/139bpm 48cal 9.84/11.82kmph
4) 1km - 6:34(6:34/km) 130/136bpm 46cal 9.13/11.52kmph
5) 1km - 5:50(5:50/km) 134/142bpm 46cal 10.28/11.69kmph
6) 0.5km - 2:46(5:33/km) 134/137bpm 20cal 10.81/12.23kmph
6:36 6:18 6:06 6:34 5:50 2:46
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:17 |
1:17 |
10:16 |
110 92-122 |
1129 |
180 116-186 |
8/0 |
0.25 |
2:45 |
1:28 |
11:42 |
124 122-128 |
1450 |
183 180-190 |
9/0 |
0.38 |
4:03 |
1:18 |
10:23 |
126 119-128 |
1309 |
186 178-190 |
5/0 |
0.50 |
5:27 |
1:25 |
11:16 |
127 121-132 |
1431 |
186 172-192 |
6/0 |
0.63 |
6:37 |
1:10 |
9:23 |
125 121-132 |
1172 |
189 186-192 |
1/7 |
0.75 |
7:49 |
1:11 |
9:31 |
128 125-132 |
1217 |
189 186-190 |
1/0 |
0.88 |
9:01 |
1:13 |
9:41 |
128 125-133 |
1240 |
190 186-192 |
2/2 |
1.00 |
10:17 |
1:15 |
10:03 |
133 128-139 |
1338 |
190 188-192 |
9/0 |
1.13 |
11:36 |
1:19 |
10:33 |
132 129-135 |
1392 |
189 186-190 |
6/2 |
1.25 |
12:58 |
1:22 |
10:55 |
134 131-135 |
1464 |
189 186-192 |
12/0 |
1.38 |
14:12 |
1:14 |
9:53 |
135 132-139 |
1334 |
190 188-194 |
1/4 |
1.50 |
15:31 |
1:19 |
10:31 |
129 125-135 |
1358 |
180 116-246 |
0/6 |
1.63 |
16:41 |
1:10 |
9:22 |
129 126-134 |
1209 |
191 190-194 |
1/1 |
1.75 |
17:53 |
1:12 |
9:33 |
130 127-134 |
1242 |
191 188-192 |
0/1 |
1.88 |
19:28 |
1:35 +12
|
12:42 |
129 120-132 |
1637 |
191 188-194 |
4/3 |
2.00 |
21:01 |
1:33 |
12:24 |
128 121-133 |
1587 |
187 176-194 |
6/5 |
2.13 |
22:26 |
1:25 +5
|
11:19 |
127 114-136 |
1437 |
180 112-196 |
2/7 |
2.25 |
23:36 |
1:10 |
9:17 |
131 129-133 |
1216 |
191 190-194 |
1/4 |
2.38 |
24:48 |
1:13 |
9:40 |
133 130-135 |
1286 |
190 188-192 |
2/1 |
2.50 |
25:59 |
1:10 |
9:23 |
129 127-133 |
1211 |
191 188-192 |
0/8 |
2.63 |
27:11 |
1:13 |
9:40 |
134 131-136 |
1296 |
190 188-192 |
3/0 |
2.75 |
28:21 |
1:10 |
9:20 |
134 132-135 |
1250 |
191 188-196 |
0/2 |
2.88 |
29:29 |
1:08 |
9:01 |
132 130-135 |
1190 |
191 188-198 |
0/5 |
3.00 |
30:39 |
1:11 |
9:26 |
136 132-141 |
1282 |
191 188-192 |
1/2 |
3.13 |
31:50 |
1:10 |
9:21 |
137 132-142 |
1281 |
192 188-198 |
0/8 |
3.25 |
32:54 |
1:04 |
8:35 |
134 128-137 |
1150 |
193 188-200 |
0/8 |
3.38 |
34:01 |
1:07 |
9:00 |
134 130-136 |
1205 |
190 188-194 |
0/8 |
3.42 |
34:27 |
26 |
10:14 |
134 133-135 |
1371 |
188 186-190 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.2 |
189 |
3.4 |
33:49 |
10:00 |
Walk |
1.3 |
118 |
0 |
27 |
18:09 |
Still |
0.3 |
- |
- |
6 |
- |
Pause |
0.2 |
- |
- |
5 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:39 |
41.47% |
More |
800m |
4:30 |
9:03 |
47.46% |
More |
1km |
5:38 |
9:04 |
49.46% |
More |
Mile |
9:12 |
9:12 |
51.48% |
More |
5k |
31:05 |
10:00 |
51.97% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:21 |
9:21 |
50.67 |
5km |
30:53 |
9:56 |
52.30 |
5M |
50:59 |
10:12 |
51.82 |
10km |
1:04:06 |
10:19 |
51.57 |
10M |
1:45:50 |
10:35 |
51.76 |
Half |
2:20:40 |
10:44 |
51.19 |
20M |
3:39:43 |
10:59 |
51.93 |
Mara |
4:52:02 |
11:09 |
52.10 |
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