Mon 12th Aug 2019 at 9:00am by NordRunner
Run > Recovery Run
-
Time
32:22
-
Miles
3.11
-
Min/mi
10:24
-
Pacing
88%
-
WAVA
50.01
-
Stride(cm)
82
-
Cals
246
-
Cadence
190
-
BPM
130
-
%MHR
69.9
-
B/mi
1352
-
Asc(m)
91
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:54(6:54/km) 125/135bpm 52cal 8.69/10.85kmph
2) 1km - 6:13(6:13/km) 129/141bpm 48cal 9.66/11.08kmph
3) 1km - 6:27(6:27/km) 135/143bpm 53cal 9.31/10.35kmph
4) 1km - 6:28(6:28/km) 131/140bpm 48cal 9.28/10.65kmph
5) 1km - 6:17(6:17/km) 130/139bpm 45cal 9.56/10.58kmph
6) 0.01km - 4(5:50/km) 129/130bpm 10.28/9.21kmph
6:54 6:13 6:27 6:28 6:17 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:17 |
1:17 |
10:19 |
109 63-127 |
1125 |
182 108-190 |
8/0 |
0.25 |
2:51 |
1:33 |
12:26 |
129 126-134 |
1605 |
184 178-188 |
10/0 |
0.38 |
4:11 |
1:21 |
10:46 |
130 127-135 |
1400 |
186 180-190 |
5/0 |
0.50 |
5:44 |
1:33 |
12:23 |
129 126-134 |
1597 |
182 114-192 |
5/1 |
0.63 |
6:56 |
1:12 |
9:34 |
127 124-128 |
1214 |
189 186-192 |
1/2 |
0.75 |
8:16 |
1:20 |
10:41 |
127 123-130 |
1357 |
189 186-192 |
7/0 |
0.88 |
9:32 |
1:16 |
10:09 |
136 127-141 |
1381 |
190 186-194 |
2/4 |
1.00 |
10:46 |
1:13 |
9:48 |
126 121-129 |
1235 |
191 186-194 |
0/10 |
1.13 |
11:55 |
1:09 |
9:10 |
127 125-129 |
1165 |
192 186-196 |
0/9 |
1.25 |
13:28 |
1:34 +18
|
12:30 |
131 127-136 |
1638 |
194 190-198 |
0/4 |
1.38 |
14:43 |
1:14 |
9:54 |
137 131-141 |
1357 |
191 186-194 |
3/9 |
1.50 |
16:02 |
1:19 |
10:34 |
134 130-136 |
1416 |
190 186-194 |
10/1 |
1.63 |
17:20 |
1:18 |
10:22 |
131 127-135 |
1358 |
190 188-194 |
5/1 |
1.75 |
18:42 |
1:22 |
10:56 |
134 130-140 |
1466 |
190 188-192 |
9/0 |
1.88 |
19:58 |
1:16 |
10:09 |
138 134-143 |
1401 |
190 188-192 |
5/1 |
2.00 |
21:18 |
1:20 |
10:42 |
132 127-137 |
1411 |
190 186-192 |
2/1 |
2.13 |
22:40 |
1:22 |
10:54 |
129 124-133 |
1406 |
191 180-196 |
1/5 |
2.25 |
23:56 |
1:16 |
10:11 |
128 120-138 |
1303 |
192 188-194 |
2/2 |
2.38 |
25:13 |
1:17 |
10:17 |
137 134-140 |
1410 |
191 186-194 |
6/0 |
2.50 |
26:28 |
1:14 |
9:54 |
131 129-134 |
1298 |
192 188-196 |
2/3 |
2.63 |
27:44 |
1:16 |
10:09 |
134 131-139 |
1360 |
193 190-196 |
0/7 |
2.75 |
28:58 |
1:14 |
9:51 |
127 124-132 |
1250 |
194 188-198 |
0/8 |
2.88 |
30:11 |
1:13 |
9:46 |
126 122-129 |
1230 |
193 190-202 |
0/10 |
3.00 |
31:30 |
1:19 |
10:31 |
130 123-137 |
1366 |
191 186-196 |
5/2 |
3.11 |
32:40 |
1:10 |
10:20 |
132 128-137 |
1364 |
191 188-196 |
0/8 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.3 |
190 |
3.1 |
32:26 |
10:26 |
Walk |
0.4 |
111 |
0 |
8 |
19:18 |
Still |
0.3 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:15 |
9:01 |
39.79% |
More |
800m |
4:49 |
9:42 |
44.29% |
More |
1km |
6:04 |
9:46 |
45.86% |
More |
Mile |
10:04 |
10:04 |
47.09% |
More |
5k |
32:34 |
10:29 |
49.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:47 |
9:47 |
48.43 |
5km |
32:20 |
10:24 |
49.95 |
5M |
53:23 |
10:41 |
49.49 |
10km |
1:07:07 |
10:48 |
49.25 |
10M |
1:50:49 |
11:05 |
49.43 |
Half |
2:27:18 |
11:15 |
48.89 |
20M |
3:50:03 |
11:30 |
49.60 |
Mara |
5:05:47 |
11:40 |
49.76 |
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