Tue 23rd Jul 2019 at 5:00pm by NordRunner
Run > Recovery Run
-
Time
32:33
-
Miles
3.22
-
Min/mi
10:07
-
Pacing
86%
-
WAVA
51.49
-
Stride(cm)
83
-
Cals
293
-
Cadence
192
-
BPM
146
-
%MHR
78.4
-
B/mi
1473
-
Asc(m)
49
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:10(6:10/km) 137/148bpm 53cal 9.74/12.26kmph
2) 1km - 6:03(6:03/km) 148/151bpm 57cal 9.91/11.32kmph
3) 1km - 6:10(6:10/km) 149/153bpm 58cal 9.72/11.39kmph
4) 1km - 6:32(6:32/km) 148/150bpm 59cal 9.19/10.65kmph
5) 1km - 6:25(6:25/km) 147/151bpm 56cal 9.36/10.85kmph
6) 0.18km - 1:14(6:58/km) 144/148bpm 10cal 8.61/11.59kmph
6:10 6:03 6:10 6:32 6:25 1:14
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:42 |
1:42 +20
|
13:35 |
124 106-133 |
1685 |
186 108-192 |
2/3 |
0.25 |
2:56 |
1:14 |
9:53 |
136 133-139 |
1344 |
191 188-194 |
3/1 |
0.38 |
4:05 |
1:09 |
9:14 |
141 139-143 |
1303 |
191 188-194 |
2/2 |
0.50 |
5:19 |
1:13 |
9:47 |
142 140-145 |
1389 |
191 188-194 |
1/3 |
0.63 |
6:31 |
1:12 |
9:38 |
146 143-148 |
1407 |
193 188-194 |
1/1 |
0.75 |
7:46 |
1:15 |
9:57 |
147 144-149 |
1463 |
192 190-194 |
2/2 |
0.88 |
9:03 |
1:17 |
10:16 |
146 143-148 |
1498 |
192 190-194 |
1/1 |
1.00 |
10:13 |
1:10 |
9:24 |
148 147-150 |
1390 |
192 190-194 |
1/1 |
1.13 |
11:24 |
1:11 |
9:29 |
149 148-150 |
1414 |
193 192-196 |
0/1 |
1.25 |
12:38 |
1:14 |
9:54 |
150 149-151 |
1485 |
192 190-196 |
2/1 |
1.38 |
13:51 |
1:13 |
9:42 |
150 147-152 |
1456 |
192 190-194 |
2/2 |
1.50 |
15:06 |
1:15 |
10:02 |
148 146-152 |
1485 |
192 190-196 |
2/2 |
1.63 |
16:24 |
1:17 |
10:18 |
148 146-149 |
1524 |
192 188-196 |
2/2 |
1.75 |
17:36 |
1:12 |
9:36 |
148 145-152 |
1420 |
192 190-194 |
2/2 |
1.88 |
18:52 |
1:16 |
10:08 |
150 147-153 |
1519 |
192 190-194 |
1/1 |
2.00 |
20:05 |
1:13 |
9:47 |
148 147-150 |
1448 |
192 190-194 |
3/2 |
2.13 |
21:20 |
1:15 |
10:02 |
149 146-150 |
1495 |
192 190-194 |
2/3 |
2.25 |
22:41 |
1:21 |
10:47 |
149 148-150 |
1607 |
192 186-194 |
2/2 |
2.38 |
24:15 |
1:34 +16
|
12:35 |
148 142-150 |
1863 |
193 190-196 |
2/3 |
2.50 |
25:39 |
1:24 |
11:08 |
145 141-147 |
1615 |
191 178-196 |
1/0 |
2.63 |
27:02 |
1:23 |
11:02 |
148 145-151 |
1634 |
192 184-198 |
0/2 |
2.75 |
28:18 |
1:16 |
10:08 |
148 143-150 |
1500 |
192 190-196 |
3/2 |
2.88 |
29:32 |
1:14 |
9:56 |
148 145-150 |
1470 |
192 190-194 |
2/2 |
3.00 |
30:47 |
1:15 |
9:57 |
146 144-147 |
1452 |
192 190-194 |
3/2 |
3.13 |
32:05 |
1:18 |
10:23 |
146 143-149 |
1517 |
191 186-194 |
2/3 |
3.22 |
33:29 |
1:24 +20
|
15:20 |
145 137-148 |
2225 |
191 188-194 |
1/2 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:15 |
38.80% |
More |
800m |
4:44 |
9:30 |
45.21% |
More |
1km |
5:57 |
9:34 |
46.82% |
More |
Mile |
9:40 |
9:40 |
48.99% |
More |
5k |
31:23 |
10:06 |
51.45% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:30 |
9:30 |
49.87 |
5km |
31:21 |
10:05 |
51.52 |
5M |
51:45 |
10:21 |
51.05 |
10km |
1:05:04 |
10:28 |
50.81 |
10M |
1:47:26 |
10:45 |
50.99 |
Half |
2:22:48 |
10:54 |
50.43 |
20M |
3:43:02 |
11:09 |
51.16 |
Mara |
4:56:27 |
11:19 |
51.33 |
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