Fri 20th Sep 2019 at 8:00am by NordRunner
Run > Easy
-
Time
33:01
-
Miles
3.48
-
Min/mi
9:29
-
Pacing
81%
-
WAVA
55.06
-
Stride(cm)
88
-
Cals
314
-
Cadence
192
-
BPM
154
-
%MHR
82.8
-
B/mi
1461
-
Asc(m)
65
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:02(6:02/km) 131/140bpm 48cal 9.93/11.59kmph
2) 1km - 6:13(6:13/km) 140/152bpm 54cal 9.64/11.99kmph
3) 1km - 5:51(5:51/km) 159/180bpm 58cal 10.27/11.29kmph
4) 1km - 5:36(5:36/km) 175/186bpm 62cal 10.71/11.92kmph
5) 1km - 5:56(5:56/km) 162/173bpm 59cal 10.1/11.66kmph
6) 0.6km - 3:22(5:36/km) 162/168bpm 33cal 10.72/15.05kmph
6:02 6:13 5:51 5:36 5:56 3:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:24 |
1:24 +4
|
11:12 |
132 93-139 |
1479 |
188 186-190 |
1/1 |
0.25 |
2:48 |
1:23 +5
|
11:08 |
132 127-139 |
1470 |
187 120-192 |
1/1 |
0.38 |
3:54 |
1:06 |
8:51 |
127 123-132 |
1123 |
190 188-194 |
4/4 |
0.50 |
5:03 |
1:09 |
9:14 |
133 127-138 |
1228 |
190 186-192 |
3/1 |
0.63 |
6:12 |
1:09 |
9:15 |
135 129-140 |
1249 |
190 188-194 |
2/3 |
0.75 |
7:38 |
1:26 +5
|
11:27 |
133 129-142 |
1522 |
186 116-196 |
1/1 |
0.88 |
9:00 |
1:22 +4
|
10:53 |
136 128-141 |
1481 |
189 120-196 |
2/1 |
1.00 |
10:07 |
1:07 |
8:55 |
141 139-143 |
1257 |
191 186-194 |
1/2 |
1.13 |
11:28 |
1:21 |
10:47 |
144 139-150 |
1553 |
189 160-196 |
2/2 |
1.25 |
12:36 |
1:09 |
9:09 |
149 146-152 |
1364 |
194 192-196 |
1/0 |
1.38 |
13:39 |
1:03 |
8:22 |
149 145-153 |
1248 |
194 190-196 |
2/1 |
1.50 |
15:23 |
1:44 +23
|
13:51 |
148 143-152 |
2051 |
189 106-194 |
2/2 |
1.63 |
16:33 |
1:10 |
9:19 |
158 152-172 |
1472 |
193 190-198 |
2/1 |
1.75 |
17:46 |
1:13 |
9:40 |
169 164-173 |
1634 |
192 190-196 |
1/3 |
1.88 |
18:52 |
1:07 |
8:52 |
174 165-180 |
1543 |
193 190-198 |
2/2 |
2.00 |
19:59 |
1:07 |
8:54 |
177 171-184 |
1575 |
194 190-196 |
1/2 |
2.13 |
21:18 |
1:20 +6
|
10:38 |
180 168-186 |
1913 |
193 184-196 |
2/2 |
2.25 |
22:24 |
1:06 |
8:44 |
173 168-176 |
1511 |
195 192-198 |
2/3 |
2.38 |
23:29 |
1:05 |
8:39 |
173 171-176 |
1496 |
195 192-196 |
3/2 |
2.50 |
24:37 |
1:08 |
9:06 |
170 165-176 |
1546 |
196 190-202 |
2/2 |
2.63 |
26:12 |
1:35 +22
|
12:39 |
157 146-169 |
1986 |
195 192-198 |
3/4 |
2.75 |
27:29 |
1:17 |
10:19 |
155 146-160 |
1598 |
192 188-200 |
5/6 |
2.88 |
28:40 |
1:11 |
9:28 |
163 156-173 |
1543 |
193 190-196 |
1/3 |
3.00 |
29:50 |
1:10 |
9:19 |
170 166-172 |
1583 |
193 190-196 |
3/1 |
3.13 |
30:59 |
1:09 |
9:15 |
168 165-170 |
1555 |
194 192-196 |
2/4 |
3.25 |
32:10 |
1:10 |
9:21 |
164 160-167 |
1534 |
192 188-196 |
4/4 |
3.38 |
33:09 |
59 |
7:53 |
162 157-165 |
1278 |
197 188-206 |
2/3 |
3.48 |
34:10 |
1:01 |
9:39 |
160 156-164 |
1544 |
194 184-202 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.2 |
192 |
3.5 |
33:34 |
9:43 |
Walk |
0.4 |
114 |
0 |
8 |
16:22 |
Still |
0.8 |
- |
- |
17 |
- |
Pause |
0.5 |
- |
- |
11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:16 |
43.42% |
More |
800m |
4:21 |
8:45 |
49.13% |
More |
1km |
5:35 |
8:59 |
49.86% |
More |
Mile |
9:10 |
9:10 |
51.70% |
More |
5k |
30:07 |
9:42 |
53.62% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:52 |
8:52 |
53.44 |
5km |
29:18 |
9:26 |
55.12 |
5M |
48:22 |
9:40 |
54.62 |
10km |
1:00:49 |
9:47 |
54.36 |
10M |
1:40:25 |
10:03 |
54.55 |
Half |
2:13:28 |
10:11 |
53.95 |
20M |
3:28:28 |
10:25 |
54.74 |
Mara |
4:37:04 |
10:35 |
54.92 |
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