Wed 2nd Oct 2019 at 6:00pm by NordRunner
Run > Recovery Run
-
Time
32:06
-
Miles
3.32
-
Min/mi
9:40
-
Pacing
94%
-
WAVA
54.00
-
Stride(cm)
87
-
Cals
263
-
Cadence
191
-
BPM
134
-
%MHR
71.9
-
B/mi
1294
-
Asc(m)
82
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:16(6:16/km) 127/134bpm 49cal 9.58/11.42kmph
2) 1km - 5:57(5:57/km) 134/143bpm 51cal 10.07/10.92kmph
3) 1km - 6:01(6:01/km) 136/143bpm 51cal 9.99/10.71kmph
4) 1km - 5:57(5:57/km) 136/140bpm 49cal 10.09/10.95kmph
5) 1km - 5:57(5:57/km) 137/142bpm 49cal 10.09/11.29kmph
6) 0.35km - 1:59(5:36/km) 131/135bpm 14cal 10.73/11.66kmph
6:16 5:57 6:01 5:57 5:57 1:59
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:16 |
1:16 |
10:07 |
119 104-126 |
1205 |
185 112-194 |
8/0 |
0.25 |
2:37 |
1:21 |
10:52 |
129 126-132 |
1402 |
185 180-190 |
9/0 |
0.38 |
3:52 |
1:15 |
9:56 |
130 126-134 |
1291 |
189 182-192 |
5/0 |
0.50 |
5:04 |
1:12 |
9:37 |
130 126-134 |
1249 |
190 186-194 |
2/3 |
0.63 |
6:17 |
1:13 |
9:46 |
128 125-132 |
1251 |
191 174-196 |
1/10 |
0.75 |
7:24 |
1:07 |
8:54 |
129 126-132 |
1148 |
192 190-194 |
0/2 |
0.88 |
8:35 |
1:11 |
9:29 |
133 130-136 |
1262 |
191 186-196 |
1/8 |
1.00 |
9:47 |
1:12 |
9:32 |
133 130-137 |
1268 |
191 188-196 |
7/6 |
1.13 |
11:00 |
1:13 |
9:44 |
136 132-140 |
1325 |
192 188-198 |
5/3 |
1.25 |
12:18 |
1:18 |
10:23 |
140 134-143 |
1454 |
190 188-192 |
7/0 |
1.38 |
13:35 |
1:17 |
10:15 |
141 136-143 |
1446 |
189 188-192 |
4/1 |
1.50 |
14:50 |
1:15 |
10:00 |
137 133-140 |
1370 |
190 188-194 |
3/1 |
1.63 |
16:00 |
1:10 |
9:23 |
134 133-136 |
1258 |
192 190-194 |
0/4 |
1.75 |
17:10 |
1:10 |
9:19 |
133 130-135 |
1238 |
193 190-198 |
0/3 |
1.88 |
18:20 |
1:10 |
9:23 |
134 130-137 |
1257 |
193 190-196 |
0/1 |
2.00 |
19:34 |
1:14 |
9:49 |
135 133-140 |
1326 |
191 188-194 |
3/0 |
2.13 |
20:48 |
1:14 |
9:54 |
135 132-140 |
1336 |
189 186-192 |
2/0 |
2.25 |
22:00 |
1:12 |
9:35 |
135 129-140 |
1294 |
191 188-194 |
3/0 |
2.38 |
23:09 |
1:10 |
9:16 |
138 133-140 |
1279 |
192 190-196 |
1/3 |
2.50 |
24:19 |
1:09 |
9:16 |
136 132-140 |
1260 |
193 190-198 |
1/1 |
2.63 |
25:33 |
1:14 |
9:54 |
139 136-141 |
1376 |
191 188-198 |
5/1 |
2.75 |
26:39 |
1:05 |
8:43 |
137 136-139 |
1195 |
196 190-206 |
0/9 |
2.88 |
27:57 |
1:18 |
10:24 |
139 135-142 |
1446 |
190 188-194 |
10/0 |
3.00 |
29:06 |
1:10 |
9:16 |
136 132-141 |
1260 |
193 190-196 |
1/4 |
3.13 |
30:16 |
1:10 |
9:17 |
135 132-138 |
1253 |
193 188-200 |
0/7 |
3.25 |
31:23 |
1:07 |
8:55 |
130 125-135 |
1159 |
197 192-204 |
0/9 |
3.33 |
32:05 |
42 |
9:21 |
131 129-133 |
1224 |
195 190-198 |
0/7 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:45 |
41.03% |
More |
800m |
4:36 |
9:16 |
46.42% |
More |
1km |
5:47 |
9:18 |
48.17% |
More |
Mile |
9:18 |
9:18 |
50.96% |
More |
5k |
29:49 |
9:36 |
54.18% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:04 |
9:04 |
52.26 |
5km |
29:56 |
9:38 |
53.96 |
5M |
49:25 |
9:53 |
53.46 |
10km |
1:02:08 |
10:00 |
53.20 |
10M |
1:42:36 |
10:16 |
53.39 |
Half |
2:16:22 |
10:25 |
52.81 |
20M |
3:32:59 |
10:39 |
53.58 |
Mara |
4:43:05 |
10:48 |
53.75 |
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