Thu 28th Nov 2019 at 11:00am by NordRunner
Run > Tempo
-
Time
1:12:33
-
Miles
7.50
-
Min/mi
9:40
-
Pacing
64%
-
WAVA
55.66
-
Stride(cm)
86
-
Cals
659
-
Cadence
193
-
BPM
151
-
%MHR
81.4
-
B/mi
1464
-
Asc(m)
174
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:03(6:03/km) 135/144bpm 52cal 9.91/10.55kmph
2) 1km - 6:17(6:17/km) 145/149bpm 58cal 9.55/11.39kmph
3) 1km - 6:01(6:01/km) 147/150bpm 57cal 9.98/10.81kmph
4) 1km - 6:31(6:31/km) 147/152bpm 59cal 9.2/10.78kmph
5) 1km - 6:52(6:52/km) 149/153bpm 63cal 8.75/12.09kmph
6) 1km - 6:19(6:19/km) 149/162bpm 57cal 9.49/11.49kmph
7) 1km - 4:48(4:48/km) 170/174bpm 52cal 12.48/12.56kmph
8) 1km - 5:01(5:01/km) 171/174bpm 55cal 11.96/13.33kmph
9) 0.97km - 4:56(5:07/km) 171/176bpm 54cal 11.74/12.83kmph
10) 1km - 6:36(6:36/km) 147/172bpm 48cal 9.09/12.56kmph
11) 1km - 6:10(6:10/km) 150/154bpm 53cal 9.74/10.65kmph
12) 1km - 6:14(6:14/km) 149/158bpm 47cal 9.62/10.65kmph
13) 0.1km - 44(7:02/km) 144/146bpm 4cal 8.52/9.44kmph
6:03 6:17 6:01 6:31 6:52 6:19 4:48 5:01 4:56 6:36 6:10 6:14 44
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:38 |
2:38 +4
|
10:32 |
130 105-137 |
1368 |
189 184-194 |
4/5 |
0.50 |
5:04 |
2:27 |
9:46 |
138 134-143 |
1348 |
189 186-192 |
1/2 |
0.75 |
7:24 |
2:19 |
9:17 |
143 140-147 |
1327 |
191 190-194 |
4/3 |
1.00 |
10:03 |
2:40 |
10:39 |
144 140-147 |
1533 |
190 184-194 |
3/2 |
1.25 |
12:28 |
2:25 |
9:40 |
146 143-149 |
1411 |
192 186-200 |
3/2 |
1.50 |
14:53 |
2:25 |
9:40 |
147 143-150 |
1422 |
192 190-194 |
3/5 |
1.75 |
17:19 |
2:26 |
9:44 |
147 145-149 |
1430 |
192 176-196 |
3/4 |
2.00 |
19:46 |
2:26 |
9:46 |
147 144-150 |
1436 |
191 188-194 |
5/2 |
2.25 |
23:49 |
4:04 +1:08
|
16:15 |
145 124-151 |
2356 |
191 110-196 |
13/8 |
2.50 |
26:11 |
2:22 |
9:26 |
150 147-152 |
1415 |
191 112-196 |
7/17 |
2.75 |
29:39 |
3:28 +10
|
13:51 |
147 134-151 |
2036 |
192 170-198 |
19/8 |
3.00 |
32:05 |
2:26 |
9:44 |
150 141-153 |
1461 |
193 190-196 |
20/21 |
3.25 |
35:03 |
2:58 +22
|
11:52 |
149 134-154 |
1768 |
187 94-196 |
20/14 |
3.50 |
38:31 |
3:28 +58
|
13:52 |
147 129-153 |
2039 |
189 94-202 |
1/16 |
3.75 |
40:55 |
2:24 |
9:38 |
153 148-163 |
1473 |
193 120-206 |
3/3 |
4.00 |
42:51 |
1:56 |
7:43 |
169 164-171 |
1305 |
202 200-206 |
2/2 |
4.25 |
44:49 |
1:58 |
7:52 |
171 170-173 |
1345 |
202 200-206 |
2/4 |
4.50 |
46:42 |
1:53 |
7:34 |
173 170-174 |
1309 |
202 200-206 |
3/3 |
4.75 |
48:46 |
2:03 |
8:14 |
170 168-172 |
1399 |
201 198-202 |
3/4 |
5.00 |
50:51 |
2:05 |
8:21 |
171 169-173 |
1427 |
201 196-206 |
3/3 |
5.25 |
52:53 |
2:02 |
8:09 |
173 170-176 |
1410 |
203 200-206 |
2/1 |
5.50 |
54:55 |
2:02 |
8:07 |
170 167-173 |
1379 |
202 200-206 |
4/3 |
5.75 |
59:19 |
4:24 +1:39
|
17:37 |
152 120-174 |
2678 |
184 110-202 |
2/4 |
6.00 |
1:01:56 |
2:37 |
10:27 |
146 141-148 |
1526 |
192 186-196 |
4/3 |
6.25 |
1:04:20 |
2:24 |
9:36 |
149 144-152 |
1429 |
191 182-194 |
2/2 |
6.50 |
1:06:53 |
2:33 |
10:12 |
150 148-154 |
1529 |
192 186-198 |
8/8 |
6.75 |
1:09:20 |
2:27 |
9:46 |
150 145-153 |
1466 |
192 186-198 |
3/4 |
7.00 |
1:11:46 |
2:27 |
9:47 |
152 147-158 |
1488 |
193 186-200 |
2/3 |
7.25 |
1:14:21 |
2:34 |
10:16 |
147 143-154 |
1510 |
191 178-194 |
4/1 |
7.50 |
1:16:54 |
2:33 |
10:16 |
146 143-150 |
1498 |
190 186-194 |
5/4 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:33 |
47.59% |
More |
800m |
3:48 |
7:38 |
56.25% |
More |
1km |
4:45 |
7:39 |
58.65% |
More |
Mile |
7:48 |
7:48 |
60.79% |
More |
5k |
29:16 |
9:25 |
55.19% |
More |
5 miles |
49:45 |
9:57 |
53.10% |
More |
10k |
1:03:40 |
10:15 |
51.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:41 |
8:41 |
54.56 |
5km |
28:40 |
9:14 |
56.34 |
5M |
47:19 |
9:28 |
55.83 |
10km |
59:30 |
9:35 |
55.56 |
10M |
1:38:14 |
9:49 |
55.76 |
Half |
2:10:35 |
9:58 |
55.14 |
20M |
3:23:57 |
10:12 |
55.95 |
Mara |
4:31:04 |
10:21 |
56.13 |
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