Sun 20th Oct 2019 at 9:00am by NordRunner
Run > Race
-
Time
3:56:00
-
Miles
26.22
-
Min/mi
9:00
-
Pacing
88%
-
WAVA
64.53
-
Stride(cm)
91
-
Cals
2158
-
Cadence
195
-
BPM
154
-
%MHR
82.9
-
B/mi
1387
-
Asc(m)
207
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:43(6:43/km) 127/139bpm 51cal 8.94/11.82kmph
2) 1km - 5:45(5:45/km) 139/147bpm 51cal 10.42/11.62kmph
3) 1km - 5:19(5:19/km) 147/151bpm 51cal 11.28/11.59kmph
4) 1km - 5:40(5:40/km) 151/157bpm 56cal 10.58/11.49kmph
5) 1km - 5:31(5:31/km) 152/158bpm 54cal 10.88/12.26kmph
6) 1km - 5:30(5:30/km) 154/158bpm 55cal 10.92/11.32kmph
7) 1km - 5:39(5:39/km) 154/160bpm 56cal 10.61/11.12kmph
8) 1km - 5:30(5:30/km) 152/155bpm 54cal 10.91/12.7kmph
9) 1km - 5:37(5:37/km) 153/159bpm 54cal 10.7/12.93kmph
10) 1km - 5:40(5:40/km) 150/156bpm 53cal 10.6/12.19kmph
11) 1km - 5:42(5:42/km) 149/153bpm 53cal 10.54/10.78kmph
12) 1km - 6:21(6:21/km) 148/156bpm 54cal 9.45/12.83kmph
13) 1km - 5:28(5:28/km) 151/155bpm 51cal 10.97/11.35kmph
14) 1km - 5:35(5:35/km) 149/154bpm 49cal 10.74/10.98kmph
15) 1km - 5:10(5:10/km) 155/156bpm 50cal 11.62/12.63kmph
16) 1km - 5:22(5:22/km) 153/156bpm 49cal 11.17/11.89kmph
17) 1km - 5:15(5:15/km) 154/157bpm 48cal 11.43/11.62kmph
18) 1km - 5:14(5:14/km) 154/157bpm 47cal 11.45/11.72kmph
19) 1km - 5:16(5:16/km) 155/159bpm 48cal 11.39/11.62kmph
20) 1km - 5:24(5:24/km) 154/158bpm 47cal 11.11/11.46kmph
21) 1km - 5:21(5:21/km) 153/156bpm 45cal 11.2/11.76kmph
22) 1km - 5:22(5:22/km) 155/158bpm 48cal 11.17/11.56kmph
23) 1km - 5:23(5:23/km) 156/158bpm 49cal 11.15/12.23kmph
24) 1km - 5:14(5:14/km) 157/160bpm 49cal 11.45/11.76kmph
25) 1km - 5:27(5:27/km) 156/159bpm 49cal 11.03/11.49kmph
26) 1km - 5:16(5:16/km) 157/159bpm 48cal 11.39/11.72kmph
27) 1km - 5:30(5:30/km) 154/158bpm 45cal 10.9/11.72kmph
28) 1km - 5:18(5:18/km) 157/158bpm 48cal 11.31/11.79kmph
29) 1km - 5:19(5:19/km) 158/162bpm 50cal 11.27/11.52kmph
30) 1km - 5:18(5:18/km) 158/160bpm 49cal 11.33/11.66kmph
31) 1km - 5:13(5:13/km) 158/161bpm 48cal 11.49/11.76kmph
32) 1km - 5:16(5:16/km) 158/160bpm 48cal 11.39/11.86kmph
33) 1km - 5:16(5:16/km) 158/161bpm 48cal 11.4/11.82kmph
34) 1km - 5:24(5:24/km) 160/162bpm 51cal 11.1/12.09kmph
35) 1km - 5:26(5:26/km) 162/166bpm 53cal 11.05/11.86kmph
36) 1km - 5:23(5:23/km) 163/166bpm 53cal 11.13/14.21kmph
37) 1km - 5:40(5:40/km) 159/166bpm 48cal 10.59/11.72kmph
38) 1km - 5:39(5:39/km) 156/161bpm 45cal 10.63/11.82kmph
39) 1km - 5:32(5:32/km) 159/161bpm 49cal 10.85/11.32kmph
40) 1km - 5:28(5:28/km) 160/163bpm 49cal 10.99/12.06kmph
41) 1km - 5:40(5:40/km) 161/163bpm 53cal 10.58/11.12kmph
42) 1km - 5:58(5:58/km) 162/164bpm 57cal 10.05/10.85kmph
43) 0.82km - 4:55(6:01/km) 160/164bpm 45cal 9.98/10.85kmph
6:43 5:45 5:19 5:40 5:31 5:30 5:39 5:30 5:37 5:40 5:42 6:21 5:28 5:35 5:10 5:22 5:15 5:14 5:16 5:24 5:21 5:22 5:23 5:14 5:27 5:16 5:30 5:18 5:19 5:18 5:13 5:16 5:16 5:24 5:26 5:23 5:40 5:39 5:32 5:28 5:40 5:58 4:55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
10:19 |
10:19 |
10:19 |
130 68-143 |
1341 |
186 118-196 |
10/8 |
2.00 |
19:00 |
8:42 |
8:42 |
146 139-153 |
1269 |
195 184-200 |
7/10 |
3.00 |
28:02 |
9:02 |
9:02 |
152 144-158 |
1372 |
194 180-200 |
11/7 |
4.00 |
36:58 |
8:56 |
8:56 |
154 151-158 |
1375 |
194 188-200 |
6/3 |
5.00 |
45:54 |
8:56 |
8:56 |
153 150-160 |
1366 |
193 188-200 |
8/11 |
6.00 |
54:56 |
9:02 |
9:02 |
152 147-159 |
1373 |
192 186-198 |
12/10 |
7.00 |
1:04:07 |
9:11 |
9:11 |
149 144-153 |
1369 |
193 188-198 |
6/6 |
8.00 |
1:13:41 |
9:34 |
9:34 |
149 131-156 |
1427 |
195 190-202 |
4/5 |
9.00 |
1:22:28 |
8:47 |
8:47 |
151 146-156 |
1326 |
194 188-200 |
7/7 |
10.00 |
1:31:01 |
8:33 |
8:33 |
154 150-157 |
1315 |
196 190-202 |
5/5 |
11.00 |
1:39:29 |
8:28 |
8:28 |
154 150-157 |
1304 |
196 194-202 |
5/5 |
12.00 |
1:47:57 |
8:28 |
8:28 |
155 152-159 |
1313 |
197 194-202 |
5/5 |
13.00 |
1:56:38 |
8:40 |
8:40 |
154 151-158 |
1336 |
197 192-202 |
6/7 |
14.00 |
2:05:19 |
8:41 |
8:41 |
155 152-158 |
1347 |
197 192-202 |
8/6 |
15.00 |
2:13:47 |
8:28 |
8:28 |
157 154-160 |
1329 |
198 194-204 |
6/8 |
16.00 |
2:22:27 |
8:40 |
8:40 |
156 154-158 |
1352 |
198 192-202 |
11/9 |
17.00 |
2:31:08 |
8:41 |
8:41 |
155 148-159 |
1347 |
198 176-202 |
6/8 |
18.00 |
2:39:43 |
8:35 |
8:35 |
158 155-162 |
1356 |
199 194-202 |
11/8 |
19.00 |
2:48:15 |
8:32 |
8:32 |
158 154-161 |
1349 |
200 194-204 |
7/9 |
20.00 |
2:56:37 |
8:22 |
8:22 |
158 155-160 |
1322 |
199 194-204 |
4/11 |
21.00 |
3:05:13 |
8:36 |
8:36 |
159 154-162 |
1368 |
196 190-202 |
10/7 |
22.00 |
3:13:53 |
8:39 |
8:39 |
162 157-166 |
1402 |
196 190-204 |
8/9 |
23.00 |
3:22:55 |
9:02 |
9:02 |
160 150-166 |
1445 |
195 96-200 |
5/7 |
24.00 |
3:31:54 |
8:59 |
8:59 |
157 150-161 |
1411 |
195 190-202 |
6/5 |
25.00 |
3:40:46 |
8:53 |
8:53 |
160 158-163 |
1420 |
195 188-200 |
5/8 |
26.00 |
3:50:10 |
9:23 |
9:23 |
161 158-163 |
1512 |
195 192-198 |
10/8 |
26.60 |
3:56:00 |
5:50 |
9:40 |
161 157-164 |
1556 |
196 188-200 |
6/6 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
195 |
26.6 |
3:54:53 |
8:50 |
Walk |
0.1 |
119 |
0 |
10 |
29:56 |
Still |
0.4 |
- |
- |
57 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:52 |
45.66% |
More |
800m |
4:05 |
8:13 |
52.32% |
More |
1km |
5:06 |
8:13 |
54.54% |
More |
Mile |
8:20 |
8:20 |
56.87% |
More |
5k |
26:16 |
8:27 |
61.50% |
More |
5 miles |
42:36 |
8:31 |
62.01% |
More |
10k |
53:03 |
8:32 |
62.32% |
More |
10 miles |
1:25:34 |
8:33 |
64.02% |
More |
Half |
1:52:21 |
8:35 |
64.59% |
More |
20 miles |
2:54:30 |
8:43 |
65.39% |
More |
Mara |
3:51:49 |
8:51 |
65.64% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:33 |
7:33 |
62.76 |
5km |
24:56 |
8:02 |
64.78 |
5M |
41:10 |
8:14 |
64.18 |
10km |
51:46 |
8:20 |
63.86 |
10M |
1:25:28 |
8:33 |
64.09 |
Half |
1:53:35 |
8:40 |
63.40 |
20M |
2:57:25 |
8:52 |
64.32 |
Mara |
3:55:49 |
9:00 |
64.52 |
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