Sun 28th Jul 2019 at 5:00pm by NordRunner
Run > Recovery Run
-
Time
31:07
-
Miles
3.11
-
Min/mi
10:00
-
Pacing
75%
-
WAVA
52.01
-
Stride(cm)
84
-
Cals
229
-
Cadence
191
-
BPM
130
-
%MHR
69.8
-
B/mi
1298
-
Asc(m)
46
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:11(6:11/km) 121/131bpm 44cal 9.71/11.19kmph
2) 1km - 6:13(6:13/km) 131/134bpm 48cal 9.64/11.15kmph
3) 1km - 6:01(6:01/km) 133/137bpm 46cal 9.98/11.15kmph
4) 1km - 6:14(6:14/km) 135/140bpm 48cal 9.63/11.15kmph
5) 1km - 6:26(6:26/km) 130/135bpm 43cal 9.32/11.32kmph
6) 0.01km - 2(6:52/km) 127/127bpm 8.73/9.1kmph
6:11 6:13 6:01 6:14 6:26 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:25 |
1:25 +4
|
11:18 |
109 85-122 |
1232 |
187 184-190 |
2/1 |
0.25 |
2:36 |
1:11 |
9:28 |
122 121-124 |
1156 |
189 184-192 |
2/3 |
0.38 |
3:47 |
1:11 |
9:28 |
123 121-126 |
1165 |
189 186-192 |
2/2 |
0.50 |
5:02 |
1:15 |
10:03 |
127 123-129 |
1277 |
190 188-194 |
2/2 |
0.63 |
6:16 |
1:14 |
9:48 |
129 127-131 |
1264 |
190 188-192 |
0/2 |
0.75 |
7:34 |
1:18 |
10:27 |
129 123-134 |
1349 |
191 182-194 |
4/1 |
0.88 |
8:52 |
1:18 |
10:25 |
131 130-134 |
1364 |
191 188-194 |
1/2 |
1.00 |
10:04 |
1:11 |
9:30 |
131 129-134 |
1245 |
191 178-194 |
2/2 |
1.13 |
11:17 |
1:14 |
9:51 |
131 129-132 |
1290 |
191 188-194 |
1/1 |
1.25 |
12:31 |
1:14 |
9:49 |
130 128-132 |
1277 |
191 188-194 |
1/1 |
1.38 |
13:39 |
1:07 |
8:59 |
132 130-134 |
1186 |
192 190-194 |
1/1 |
1.50 |
14:57 |
1:19 |
10:28 |
134 132-137 |
1404 |
192 186-194 |
2/2 |
1.63 |
16:12 |
1:15 |
9:59 |
134 132-135 |
1339 |
192 190-194 |
2/2 |
1.75 |
17:24 |
1:12 |
9:33 |
132 127-134 |
1261 |
192 188-196 |
2/2 |
1.88 |
18:36 |
1:12 |
9:37 |
132 129-134 |
1270 |
191 184-194 |
3/2 |
2.00 |
19:49 |
1:13 |
9:45 |
134 130-136 |
1307 |
191 190-194 |
2/2 |
2.13 |
21:08 |
1:19 |
10:31 |
134 130-137 |
1410 |
191 186-196 |
2/3 |
2.25 |
22:23 |
1:15 |
10:00 |
135 130-139 |
1350 |
191 184-194 |
1/1 |
2.38 |
23:36 |
1:13 |
9:43 |
134 129-140 |
1301 |
192 188-194 |
2/4 |
2.50 |
24:50 |
1:15 |
9:57 |
135 131-138 |
1344 |
192 190-196 |
2/2 |
2.63 |
26:09 |
1:19 |
10:28 |
133 131-135 |
1393 |
191 184-192 |
3/2 |
2.75 |
28:29 |
2:20 +56
|
18:37 |
128 116-135 |
2383 |
191 186-196 |
0/2 |
2.88 |
29:42 |
1:13 |
9:44 |
126 120-133 |
1227 |
192 190-194 |
2/1 |
3.00 |
30:53 |
1:11 |
9:32 |
130 128-133 |
1239 |
191 188-194 |
2/2 |
3.11 |
32:07 |
1:14 |
11:11 |
130 127-132 |
1455 |
190 182-194 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
190 |
3.1 |
32:00 |
10:17 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.4 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:20 |
9:24 |
38.20% |
More |
800m |
4:43 |
9:30 |
45.28% |
More |
1km |
6:00 |
9:39 |
46.42% |
More |
Mile |
9:41 |
9:41 |
48.96% |
More |
5k |
32:00 |
10:18 |
50.48% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:25 |
9:25 |
50.32 |
5km |
31:05 |
10:00 |
51.96 |
5M |
51:19 |
10:16 |
51.48 |
10km |
1:04:32 |
10:23 |
51.23 |
10M |
1:46:32 |
10:39 |
51.42 |
Half |
2:21:36 |
10:49 |
50.85 |
20M |
3:41:10 |
11:04 |
51.59 |
Mara |
4:53:58 |
11:13 |
51.76 |
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