Mon 5th Aug 2019 at 4:00pm by NordRunner
Run > Recovery Run
-
Time
33:59
-
Miles
3.32
-
Min/mi
10:14
-
Pacing
82%
-
WAVA
51.01
-
Stride(cm)
84
-
Cals
263
-
Cadence
187
-
BPM
132
-
%MHR
71.2
-
B/mi
1356
-
Asc(m)
88
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:37(6:37/km) 126/140bpm 50cal 9.08/10.65kmph
2) 1km - 5:58(5:58/km) 133/141bpm 48cal 10.05/11.52kmph
3) 1km - 6:55(6:55/km) 135/145bpm 55cal 8.67/11.25kmph
4) 1km - 6:05(6:05/km) 135/140bpm 48cal 9.87/10.85kmph
5) 1km - 6:21(6:21/km) 135/142bpm 48cal 9.46/11.29kmph
6) 0.35km - 2:04(5:51/km) 131/133bpm 14cal 10.26/10.98kmph
6:37 5:58 6:55 6:05 6:21 2:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:26 |
1:26 |
11:25 |
110 85-124 |
1257 |
183 108-188 |
11/0 |
0.25 |
2:51 |
1:26 |
11:26 |
127 124-132 |
1453 |
186 184-190 |
8/1 |
0.38 |
4:15 |
1:23 |
11:05 |
127 123-130 |
1409 |
184 94-190 |
5/0 |
0.50 |
5:30 |
1:15 |
10:02 |
133 125-138 |
1335 |
189 186-192 |
2/3 |
0.63 |
6:40 |
1:10 |
9:20 |
134 128-140 |
1252 |
191 190-194 |
2/2 |
0.75 |
7:49 |
1:09 |
9:15 |
131 129-136 |
1212 |
193 186-196 |
0/12 |
0.88 |
9:01 |
1:11 |
9:31 |
132 127-136 |
1255 |
192 188-194 |
1/2 |
1.00 |
10:13 |
1:12 |
9:35 |
133 127-140 |
1275 |
192 186-198 |
0/13 |
1.13 |
11:28 |
1:15 |
10:01 |
134 129-138 |
1342 |
191 188-194 |
12/1 |
1.25 |
12:41 |
1:13 |
9:43 |
135 130-141 |
1311 |
194 188-206 |
1/10 |
1.38 |
14:50 |
2:09 |
17:13 |
132 126-140 |
2272 |
135 104-220 |
16/0 |
1.50 |
15:59 |
1:09 |
9:14 |
138 127-145 |
1275 |
192 188-198 |
0/5 |
1.63 |
17:13 |
1:14 |
9:54 |
137 134-138 |
1357 |
191 188-192 |
6/0 |
1.75 |
18:25 |
1:12 |
9:36 |
133 131-135 |
1278 |
192 190-196 |
0/2 |
1.88 |
19:36 |
1:11 |
9:28 |
136 133-139 |
1288 |
194 190-198 |
0/3 |
2.00 |
20:50 |
1:13 |
9:47 |
135 133-136 |
1320 |
192 190-194 |
2/0 |
2.13 |
22:03 |
1:13 |
9:46 |
135 132-137 |
1318 |
192 190-194 |
3/0 |
2.25 |
23:18 |
1:15 |
10:04 |
135 133-137 |
1359 |
192 188-194 |
3/0 |
2.38 |
24:30 |
1:11 |
9:31 |
135 131-140 |
1285 |
193 190-196 |
1/3 |
2.50 |
25:45 |
1:15 |
10:00 |
133 130-136 |
1330 |
192 190-194 |
1/1 |
2.63 |
27:00 |
1:16 |
10:04 |
138 135-142 |
1390 |
191 188-194 |
6/0 |
2.75 |
28:18 |
1:18 |
10:25 |
134 131-138 |
1395 |
190 188-194 |
2/2 |
2.88 |
29:34 |
1:16 |
10:07 |
134 130-138 |
1357 |
191 186-196 |
3/1 |
3.00 |
30:56 |
1:22 |
10:52 |
132 130-134 |
1434 |
191 184-198 |
0/5 |
3.13 |
32:06 |
1:10 |
9:19 |
135 131-138 |
1259 |
194 186-198 |
0/8 |
3.25 |
33:14 |
1:08 |
9:07 |
131 130-133 |
1195 |
193 190-200 |
0/8 |
3.33 |
34:00 |
46 |
10:06 |
130 128-132 |
1313 |
192 186-194 |
0/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.6 |
191 |
3.3 |
32:30 |
9:59 |
Walk |
4.4 |
106 |
0.1 |
1:29 |
21:07 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:14 |
9:01 |
39.82% |
More |
800m |
4:41 |
9:25 |
45.67% |
More |
1km |
5:55 |
9:31 |
47.09% |
More |
Mile |
9:39 |
9:39 |
49.12% |
More |
5k |
31:29 |
10:08 |
51.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:36 |
9:36 |
49.35 |
5km |
31:41 |
10:12 |
50.98 |
5M |
52:19 |
10:28 |
50.50 |
10km |
1:05:47 |
10:35 |
50.25 |
10M |
1:48:37 |
10:52 |
50.43 |
Half |
2:24:22 |
11:01 |
49.88 |
20M |
3:45:28 |
11:16 |
50.61 |
Mara |
4:59:41 |
11:26 |
50.77 |
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