Sun 24th Nov 2019 at 12:00pm by NordRunner
Run > Long Run
-
Time
2:08:42
-
Miles
13.32
-
Min/mi
9:40
-
Pacing
59%
-
WAVA
57.41
-
Stride(cm)
88
-
Cals
1070
-
Cadence
190
-
BPM
148
-
%MHR
79.8
-
B/mi
1433
-
Asc(m)
161
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:14(6:14/km) 132/141bpm 51cal 9.62/11.66kmph
2) 1km - 5:46(5:46/km) 147/152bpm 54cal 10.4/11.15kmph
3) 1km - 5:54(5:54/km) 148/152bpm 55cal 10.17/12.09kmph
4) 1km - 5:51(5:51/km) 149/152bpm 54cal 10.26/11.49kmph
5) 1km - 6:00(6:00/km) 151/155bpm 56cal 10/11.39kmph
6) 1km - 5:53(5:53/km) 153/155bpm 56cal 10.19/10.78kmph
7) 1km - 6:25(6:25/km) 149/155bpm 57cal 9.35/11.99kmph
8) 1km - 6:09(6:09/km) 151/157bpm 56cal 9.75/11.79kmph
9) 1km - 6:34(6:34/km) 148/160bpm 54cal 9.13/11.08kmph
10) 1km - 6:09(6:09/km) 143/150bpm 45cal 9.76/11.49kmph
11) 1km - 5:54(5:54/km) 145/148bpm 46cal 10.16/11.35kmph
12) 1km - 6:03(6:03/km) 145/150bpm 45cal 9.91/10.81kmph
13) 1km - 5:56(5:56/km) 149/152bpm 49cal 10.12/11.46kmph
14) 1km - 5:49(5:49/km) 152/158bpm 52cal 10.3/10.61kmph
15) 1km - 6:00(6:00/km) 147/161bpm 41cal 10/12.19kmph
16) 1km - 6:10(6:10/km) 146/149bpm 40cal 9.73/10.95kmph
17) 1km - 5:56(5:56/km) 149/154bpm 45cal 10.11/12.29kmph
18) 1km - 5:56(5:56/km) 151/155bpm 47cal 10.11/12.7kmph
19) 1km - 5:48(5:48/km) 152/158bpm 46cal 10.35/11.29kmph
20) 1km - 5:50(5:50/km) 154/159bpm 50cal 10.28/10.75kmph
21) 1km - 5:44(5:44/km) 155/158bpm 50cal 10.46/11.56kmph
22) 0.44km - 2:39(6:04/km) 153/160bpm 21cal 9.88/10.61kmph
6:14 5:46 5:54 5:51 6:00 5:53 6:25 6:09 6:34 6:09 5:54 6:03 5:56 5:49 6:00 6:10 5:56 5:56 5:48 5:50 5:44 2:39
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:02 |
5:02 +5
|
10:04 |
131 80-140 |
1318 |
188 174-192 |
5/5 |
1.00 |
10:20 |
5:18 +33
|
10:36 |
144 127-150 |
1528 |
191 184-196 |
6/7 |
1.50 |
15:12 |
4:52 +4
|
9:44 |
148 142-152 |
1442 |
190 162-194 |
4/5 |
2.00 |
19:48 |
4:36 |
9:12 |
148 145-152 |
1362 |
191 188-194 |
6/7 |
2.50 |
24:33 |
4:44 |
9:29 |
149 145-152 |
1412 |
191 188-196 |
3/3 |
3.00 |
29:24 |
4:51 |
9:42 |
151 148-155 |
1466 |
190 94-194 |
4/4 |
3.50 |
34:08 |
4:44 |
9:28 |
152 148-154 |
1439 |
191 188-194 |
2/2 |
4.00 |
39:31 |
5:23 +31
|
10:47 |
150 129-155 |
1617 |
190 96-196 |
1/2 |
4.50 |
45:02 |
5:30 +11
|
11:01 |
150 145-157 |
1652 |
189 170-192 |
23/5 |
5.00 |
49:52 |
4:50 |
9:40 |
151 147-157 |
1459 |
190 184-194 |
13/14 |
5.50 |
55:27 |
5:36 +21
|
11:11 |
150 137-160 |
1678 |
187 84-194 |
18/20 |
6.00 |
1:03:36 |
8:08 +3:14
|
16:16 |
143 112-153 |
2327 |
190 148-194 |
4/6 |
6.50 |
1:08:42 |
5:07 +9
|
10:13 |
144 135-148 |
1472 |
189 116-194 |
2/4 |
7.00 |
1:14:02 |
5:20 +17
|
10:39 |
145 135-150 |
1545 |
190 180-196 |
6/5 |
7.50 |
1:18:40 |
4:38 |
9:17 |
145 137-150 |
1345 |
191 188-194 |
3/6 |
8.00 |
1:23:41 |
5:00 +14
|
10:01 |
148 141-152 |
1482 |
192 190-196 |
3/3 |
8.50 |
1:28:22 |
4:42 |
9:23 |
152 149-158 |
1427 |
193 190-196 |
5/4 |
9.00 |
1:35:04 |
6:41 +1:47
|
13:23 |
149 117-161 |
1994 |
189 94-198 |
3/3 |
9.50 |
1:39:50 |
4:46 |
9:33 |
146 142-149 |
1394 |
192 182-194 |
2/2 |
10.00 |
1:44:46 |
4:56 |
9:52 |
146 144-149 |
1440 |
191 184-194 |
3/2 |
10.50 |
1:49:30 |
4:43 |
9:27 |
149 143-153 |
1407 |
191 188-194 |
6/6 |
11.00 |
1:54:31 |
5:02 +6
|
10:03 |
151 146-154 |
1518 |
188 102-196 |
4/5 |
11.50 |
1:59:09 |
4:38 |
9:15 |
153 150-158 |
1415 |
193 188-198 |
5/3 |
12.00 |
2:03:44 |
4:35 |
9:10 |
151 146-158 |
1385 |
192 188-196 |
7/7 |
12.50 |
2:08:28 |
4:44 |
9:28 |
155 153-159 |
1467 |
192 184-198 |
9/8 |
13.00 |
2:13:02 |
4:34 |
9:09 |
155 151-158 |
1418 |
192 186-200 |
6/5 |
13.33 |
2:16:14 |
3:12 |
9:50 |
153 150-160 |
1505 |
189 126-198 |
3/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.1 |
190 |
13.3 |
2:09:30 |
9:54 |
Walk |
2.9 |
107 |
0 |
4:04 |
1:41:00 |
Still |
0.5 |
- |
- |
43 |
- |
Pause |
1.4 |
- |
- |
1:57 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:34 |
41.88% |
More |
800m |
4:24 |
8:52 |
48.48% |
More |
1km |
5:34 |
8:58 |
50.04% |
More |
Mile |
9:06 |
9:06 |
52.10% |
More |
5k |
29:16 |
9:25 |
55.20% |
More |
5 miles |
49:17 |
9:51 |
53.60% |
More |
10k |
1:01:06 |
9:50 |
54.11% |
More |
10 miles |
1:43:35 |
10:22 |
52.88% |
More |
Half |
2:13:50 |
10:13 |
54.22% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:24 |
8:24 |
56.41 |
5km |
27:46 |
8:56 |
58.17 |
5M |
45:50 |
9:10 |
57.64 |
10km |
57:38 |
9:17 |
57.36 |
10M |
1:35:09 |
9:31 |
57.57 |
Half |
2:06:28 |
9:39 |
56.94 |
20M |
3:17:31 |
9:53 |
57.77 |
Mara |
4:22:32 |
10:01 |
57.96 |
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