Mon 17th Jun 2019 at 11:00am by NordRunner
Run > Medium Long Run
-
Time
1:43:06
-
Miles
10.57
-
Min/mi
9:45
-
Pacing
34%
-
WAVA
56.32
-
Stride(cm)
87
-
Cals
756
-
Cadence
190
-
BPM
136
-
%MHR
72.9
-
B/mi
1323
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:00(6:00/km) 123/137bpm 45cal 9.99/11.29kmph
2) 1km - 5:56(5:56/km) 137/142bpm 53cal 10.12/11.19kmph
3) 1km - 5:45(5:45/km) 140/146bpm 52cal 10.43/11.29kmph
4) 1km - 6:11(6:11/km) 136/141bpm 52cal 9.69/10.68kmph
5) 1km - 6:21(6:21/km) 133/139bpm 47cal 9.44/11.08kmph
6) 1km - 6:03(6:03/km) 137/142bpm 48cal 9.91/11.19kmph
7) 1km - 6:25(6:25/km) 134/142bpm 46cal 9.36/13.94kmph
8) 1km - 5:47(5:47/km) 139/143bpm 46cal 10.39/12.66kmph
9) 1km - 5:40(5:40/km) 138/144bpm 43cal 10.58/12.33kmph
10) 1km - 5:49(5:49/km) 134/137bpm 38cal 10.3/11.35kmph
11) 1km - 6:25(6:25/km) 134/139bpm 41cal 9.36/11.62kmph
12) 1km - 6:22(6:22/km) 132/140bpm 38cal 9.42/11.22kmph
13) 1km - 6:02(6:02/km) 135/140bpm 39cal 9.94/10.88kmph
14) 1km - 6:05(6:05/km) 138/143bpm 43cal 9.85/11.15kmph
15) 1km - 6:14(6:14/km) 138/143bpm 44cal 9.62/10.92kmph
16) 1km - 6:20(6:20/km) 135/140bpm 37cal 9.47/11.72kmph
17) 1km - 5:34(5:34/km) 143/151bpm 44cal 10.79/12.09kmph
18) 0.01km - 5(6:02/km) 139/139bpm 9.95/11.19kmph
6:00 5:56 5:45 6:11 6:21 6:03 6:25 5:47 5:40 5:49 6:25 6:22 6:02 6:05 6:14 6:20 5:34 5
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
5:13 |
5:13 +19
|
10:25 |
121 81-132 |
1261 |
187 102-192 |
1.00 |
10:03 |
4:50 +5
|
9:41 |
136 131-140 |
1317 |
189 186-192 |
1.50 |
14:44 |
4:41 |
9:22 |
140 134-146 |
1312 |
190 184-194 |
2.00 |
19:26 |
4:41 |
9:23 |
138 134-145 |
1294 |
190 186-192 |
2.50 |
24:24 |
4:58 |
9:57 |
137 133-141 |
1363 |
190 188-194 |
3.00 |
30:30 |
6:06 +1:00
|
12:11 |
133 118-139 |
1621 |
191 172-194 |
3.50 |
35:26 |
4:56 |
9:51 |
136 133-141 |
1341 |
188 96-192 |
4.00 |
42:02 |
6:37 +1:37
|
13:14 |
137 106-142 |
1813 |
189 92-194 |
4.50 |
48:02 |
6:00 +1:00
|
11:59 |
135 118-143 |
1618 |
189 112-196 |
5.00 |
52:49 |
4:47 +4
|
9:34 |
139 137-143 |
1330 |
192 186-194 |
5.50 |
1:01:50 |
9:01 +4:28
|
18:01 |
139 105-144 |
2505 |
193 190-196 |
6.00 |
1:06:30 |
4:40 |
9:20 |
134 131-137 |
1251 |
192 186-194 |
6.50 |
1:11:47 |
5:17 +20
|
10:34 |
134 125-139 |
1417 |
186 90-194 |
7.00 |
1:17:28 |
5:41 +41
|
11:21 |
134 120-139 |
1522 |
191 168-194 |
7.50 |
1:25:37 |
8:09 +2:41
|
16:18 |
131 109-140 |
2136 |
189 112-194 |
8.00 |
1:30:18 |
4:41 |
9:22 |
135 125-140 |
1265 |
191 186-194 |
8.50 |
1:35:19 |
5:01 +11
|
10:02 |
138 134-143 |
1384 |
191 182-194 |
9.00 |
1:40:18 |
4:59 |
9:58 |
138 133-143 |
1374 |
191 188-194 |
9.50 |
1:45:30 |
5:13 |
10:25 |
137 130-143 |
1428 |
186 104-196 |
10.00 |
1:50:27 |
4:57 |
9:54 |
136 131-140 |
1346 |
189 122-194 |
10.50 |
1:54:54 |
4:27 |
8:53 |
144 137-151 |
1280 |
191 186-196 |
10.57 |
1:55:31 |
37 |
8:48 |
139 138-141 |
1222 |
190 186-192 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.8 |
190 |
10.5 |
1:48:03 |
10:47 |
Walk |
0.9 |
108 |
0.1 |
1:07 |
21:22 |
Still |
0.8 |
- |
- |
56 |
- |
Pause |
4.5 |
- |
- |
5:25 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:27 |
42.47% |
More |
800m |
4:22 |
8:46 |
49.02% |
More |
1km |
5:33 |
8:56 |
50.17% |
More |
Mile |
9:15 |
9:15 |
51.24% |
More |
5k |
30:26 |
9:48 |
53.08% |
More |
5 miles |
52:11 |
10:26 |
50.62% |
More |
10k |
1:08:24 |
11:00 |
48.33% |
More |
10 miles |
1:49:36 |
10:58 |
49.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:36 |
8:36 |
55.09 |
5km |
28:22 |
9:08 |
56.94 |
5M |
46:51 |
9:22 |
56.39 |
10km |
58:54 |
9:29 |
56.13 |
10M |
1:37:15 |
9:44 |
56.33 |
Half |
2:09:16 |
9:52 |
55.71 |
20M |
3:21:53 |
10:06 |
56.52 |
Mara |
4:28:20 |
10:15 |
56.70 |
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