Sat 5th Oct 2019 at 1:00pm by NordRunner
Run > Easy
-
Time
40:29
-
Miles
4.09
-
Min/mi
9:54
-
Pacing
81%
-
WAVA
53.04
-
Stride(cm)
84
-
Cals
367
-
Cadence
193
-
BPM
142
-
%MHR
76.4
-
B/mi
1406
-
Asc(m)
100
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:43(6:43/km) 131/141bpm 56cal 8.93/11.62kmph
2) 1km - 6:22(6:22/km) 143/154bpm 61cal 9.42/10.65kmph
3) 1km - 6:21(6:21/km) 143/152bpm 59cal 9.46/11.35kmph
4) 1km - 5:25(5:25/km) 147/161bpm 51cal 11.06/12.12kmph
5) 1km - 6:00(6:00/km) 146/149bpm 56cal 9.99/11.08kmph
6) 1km - 6:17(6:17/km) 145/149bpm 57cal 9.55/11.05kmph
7) 0.58km - 3:21(5:47/km) 141/145bpm 27cal 10.37/12.02kmph
6:43 6:22 6:21 5:25 6:00 6:17 3:21
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:19 |
1:19 |
10:29 |
118 92-126 |
1238 |
189 116-234 |
7/0 |
0.25 |
2:43 |
1:24 |
11:11 |
129 124-131 |
1443 |
187 184-190 |
10/0 |
0.38 |
4:03 |
1:20 |
10:41 |
134 131-140 |
1432 |
189 182-194 |
5/0 |
0.50 |
5:36 |
1:33 |
12:24 |
138 132-141 |
1712 |
188 178-196 |
6/0 |
0.63 |
6:45 |
1:10 |
9:17 |
135 133-137 |
1252 |
193 190-196 |
0/7 |
0.75 |
7:58 |
1:13 |
9:42 |
139 136-143 |
1348 |
192 190-194 |
1/0 |
0.88 |
9:11 |
1:12 |
9:40 |
140 135-142 |
1353 |
193 190-194 |
1/2 |
1.00 |
10:29 |
1:18 |
10:25 |
144 140-154 |
1499 |
192 190-194 |
8/0 |
1.13 |
11:49 |
1:20 |
10:41 |
145 143-149 |
1548 |
192 190-194 |
6/2 |
1.25 |
13:09 |
1:20 |
10:44 |
146 143-151 |
1566 |
192 190-194 |
11/0 |
1.38 |
14:25 |
1:16 |
10:08 |
147 142-152 |
1489 |
192 188-198 |
1/3 |
1.50 |
15:42 |
1:17 |
10:17 |
146 141-151 |
1502 |
194 190-196 |
2/3 |
1.63 |
17:30 |
1:48 +31
|
14:24 |
143 131-147 |
2059 |
194 182-196 |
3/0 |
1.75 |
18:40 |
1:10 |
9:18 |
139 131-143 |
1292 |
194 192-198 |
8/0 |
1.88 |
20:36 |
1:56 +34
|
15:28 |
140 128-147 |
2166 |
194 184-198 |
2/4 |
2.00 |
21:41 |
1:05 |
8:38 |
140 133-151 |
1209 |
197 192-200 |
0/9 |
2.13 |
22:42 |
1:01 |
8:09 |
155 151-161 |
1262 |
198 192-202 |
0/7 |
2.25 |
23:45 |
1:04 |
8:28 |
148 144-153 |
1254 |
199 196-202 |
0/11 |
2.38 |
24:54 |
1:08 |
9:06 |
146 143-148 |
1328 |
195 192-198 |
1/4 |
2.50 |
26:04 |
1:10 |
9:22 |
146 144-148 |
1368 |
194 192-198 |
1/2 |
2.63 |
27:14 |
1:10 |
9:23 |
146 144-149 |
1369 |
195 190-198 |
0/4 |
2.75 |
28:26 |
1:12 |
9:36 |
146 143-148 |
1403 |
192 190-198 |
0/3 |
2.88 |
29:39 |
1:12 |
9:38 |
145 143-146 |
1397 |
193 190-198 |
1/1 |
3.00 |
30:52 |
1:14 |
9:50 |
146 144-147 |
1435 |
192 190-194 |
3/0 |
3.13 |
32:06 |
1:14 |
9:48 |
146 140-149 |
1432 |
193 190-198 |
2/2 |
3.25 |
33:17 |
1:11 |
9:32 |
143 141-146 |
1363 |
195 192-198 |
1/1 |
3.38 |
34:35 |
1:17 |
10:19 |
147 145-149 |
1517 |
191 188-194 |
5/0 |
3.50 |
35:49 |
1:15 |
9:57 |
145 142-148 |
1444 |
191 190-194 |
3/2 |
3.63 |
37:06 |
1:17 |
10:15 |
146 142-149 |
1498 |
192 188-196 |
3/0 |
3.75 |
38:25 |
1:19 |
10:29 |
143 141-146 |
1498 |
192 188-196 |
0/6 |
3.88 |
39:35 |
1:10 |
9:18 |
143 141-145 |
1330 |
194 190-198 |
0/8 |
4.00 |
40:40 |
1:05 |
8:44 |
139 134-144 |
1213 |
197 194-204 |
0/10 |
4.09 |
41:38 |
58 +4
|
11:08 |
140 137-143 |
1559 |
194 190-198 |
2/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
192 |
4.1 |
41:30 |
10:09 |
Walk |
0.0 |
116 |
0 |
0 |
NAN:00:00 |
Still |
0.3 |
- |
- |
8 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:14 |
43.58% |
More |
800m |
4:14 |
8:31 |
50.52% |
More |
1km |
5:24 |
8:41 |
51.63% |
More |
Mile |
8:59 |
8:59 |
52.77% |
More |
5k |
31:10 |
10:02 |
51.81% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:11 |
9:11 |
51.59 |
5km |
30:18 |
9:45 |
53.30 |
5M |
50:02 |
10:00 |
52.80 |
10km |
1:02:54 |
10:07 |
52.56 |
10M |
1:43:51 |
10:23 |
52.75 |
Half |
2:18:02 |
10:32 |
52.17 |
20M |
3:35:36 |
10:47 |
52.93 |
Mara |
4:46:34 |
10:56 |
53.10 |
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