Fri 26th Jul 2019 at 6:00pm by NordRunner
Run > Recovery Run
-
Time
32:31
-
Miles
3.15
-
Min/mi
10:19
-
Pacing
89%
-
WAVA
50.40
-
Stride(cm)
82
-
Cals
276
-
Cadence
190
-
BPM
141
-
%MHR
76
-
B/mi
1458
-
Asc(m)
54
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:15(6:15/km) 131/141bpm 50cal 9.6/16.19kmph
2) 1km - 6:05(6:05/km) 142/146bpm 54cal 9.87/10.35kmph
3) 1km - 6:17(6:17/km) 145/147bpm 56cal 9.55/10.31kmph
4) 1km - 6:46(6:46/km) 144/147bpm 57cal 8.87/10.21kmph
5) 1km - 6:38(6:38/km) 143/146bpm 55cal 9.04/11.02kmph
6) 0.07km - 30(6:52/km) 144/145bpm 4cal 8.74/9.17kmph
6:15 6:05 6:17 6:46 6:38 30
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:38 |
1:38 +14
|
13:00 |
118 91-129 |
1534 |
187 178-192 |
2/3 |
0.25 |
2:56 |
1:19 |
10:29 |
132 129-136 |
1383 |
189 184-192 |
2/1 |
0.38 |
4:05 |
1:09 |
9:13 |
136 134-138 |
1255 |
190 188-192 |
2/3 |
0.50 |
5:19 |
1:13 |
9:47 |
136 134-139 |
1329 |
190 188-192 |
3/3 |
0.63 |
6:31 |
1:12 |
9:38 |
139 135-141 |
1339 |
191 186-192 |
1/2 |
0.75 |
7:46 |
1:15 |
9:58 |
142 140-143 |
1415 |
192 188-194 |
2/2 |
0.88 |
9:00 |
1:14 |
9:56 |
141 139-143 |
1400 |
192 190-194 |
1/2 |
1.00 |
10:12 |
1:12 |
9:34 |
143 142-145 |
1368 |
193 190-194 |
4/3 |
1.13 |
11:25 |
1:13 |
9:44 |
143 142-144 |
1393 |
191 190-192 |
2/1 |
1.25 |
12:37 |
1:12 |
9:37 |
143 140-146 |
1376 |
191 190-192 |
3/3 |
1.38 |
13:54 |
1:17 |
10:16 |
145 143-146 |
1488 |
192 188-196 |
2/4 |
1.50 |
15:16 |
1:22 |
10:58 |
144 142-146 |
1579 |
187 100-194 |
2/1 |
1.63 |
16:28 |
1:12 |
9:36 |
145 142-146 |
1392 |
192 190-194 |
2/2 |
1.75 |
17:44 |
1:16 |
10:10 |
145 143-147 |
1474 |
192 190-194 |
3/2 |
1.88 |
18:57 |
1:12 |
9:37 |
145 143-146 |
1395 |
192 190-194 |
1/2 |
2.00 |
20:23 |
1:27 |
11:35 |
144 142-146 |
1668 |
191 186-200 |
2/2 |
2.13 |
21:37 |
1:14 |
9:48 |
145 142-147 |
1421 |
191 190-194 |
2/3 |
2.25 |
22:57 |
1:20 |
10:38 |
144 142-146 |
1530 |
190 186-194 |
1/0 |
2.38 |
24:22 |
1:25 |
11:23 |
143 140-144 |
1628 |
185 116-194 |
2/2 |
2.50 |
25:49 |
1:26 |
11:32 |
144 143-146 |
1660 |
190 188-192 |
1/0 |
2.63 |
27:05 |
1:17 |
10:15 |
144 142-146 |
1475 |
190 186-194 |
1/2 |
2.75 |
28:27 |
1:21 |
10:50 |
144 142-146 |
1561 |
190 178-192 |
4/1 |
2.88 |
29:58 |
1:31 +10
|
12:11 |
142 140-144 |
1729 |
190 186-192 |
2/2 |
3.00 |
31:15 |
1:17 |
10:16 |
142 140-145 |
1458 |
191 186-194 |
2/2 |
3.13 |
32:34 |
1:20 |
10:36 |
144 143-145 |
1526 |
190 186-192 |
4/2 |
3.15 |
32:54 |
20 |
11:58 |
145 144-145 |
1734 |
190 188-192 |
0/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.1 |
190 |
3.1 |
32:36 |
10:23 |
Walk |
0.6 |
112 |
0 |
11 |
14:24 |
Still |
0.4 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:29 |
37.89% |
More |
800m |
4:47 |
9:38 |
44.59% |
More |
1km |
6:01 |
9:42 |
46.24% |
More |
Mile |
9:41 |
9:41 |
48.95% |
More |
5k |
32:20 |
10:24 |
49.95% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:42 |
9:42 |
48.85 |
5km |
32:03 |
10:19 |
50.39 |
5M |
52:55 |
10:35 |
49.93 |
10km |
1:06:32 |
10:42 |
49.69 |
10M |
1:49:51 |
10:59 |
49.86 |
Half |
2:26:00 |
11:09 |
49.32 |
20M |
3:48:02 |
11:24 |
50.04 |
Mara |
5:03:05 |
11:34 |
50.20 |
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