Fri 29th Nov 2019 at 1:00pm by NordRunner
Run > Easy
-
Time
1:13:38
-
Miles
7.50
-
Min/mi
9:49
-
Pacing
28%
-
WAVA
54.84
-
Stride(cm)
86
-
Cals
586
-
Cadence
191
-
BPM
140
-
%MHR
75.3
-
B/mi
1375
-
Asc(m)
179
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:02(6:02/km) 128/133bpm 47cal 9.94/11.35kmph
2) 1km - 5:57(5:57/km) 137/147bpm 51cal 10.07/11.46kmph
3) 1km - 5:46(5:46/km) 142/150bpm 52cal 10.42/11.25kmph
4) 1km - 6:32(6:32/km) 142/150bpm 57cal 9.18/10.88kmph
5) 1km - 5:53(5:53/km) 145/149bpm 53cal 10.2/11.66kmph
6) 1km - 5:57(5:57/km) 143/149bpm 50cal 10.08/11.22kmph
7) 1km - 5:57(5:57/km) 144/148bpm 51cal 10.08/11.22kmph
8) 1km - 6:19(6:19/km) 141/151bpm 48cal 9.5/11.62kmph
9) 1km - 6:36(6:36/km) 137/145bpm 44cal 9.09/11.25kmph
10) 1km - 5:57(5:57/km) 141/149bpm 43cal 10.07/11.25kmph
11) 1km - 6:11(6:11/km) 140/145bpm 45cal 9.71/11.89kmph
12) 1km - 6:06(6:06/km) 141/145bpm 43cal 9.85/12.19kmph
13) 0.07km - 24(5:58/km) 137/140bpm 2cal 10.06/9.91kmph
6:02 5:57 5:46 6:32 5:53 5:57 5:57 6:19 6:36 5:57 6:11 6:06 24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:57 |
2:57 +26
|
11:48 |
124 100-133 |
1462 |
190 132-194 |
3/3 |
0.50 |
5:21 |
2:24 |
9:35 |
130 128-133 |
1245 |
190 186-194 |
2/3 |
0.75 |
7:42 |
2:22 |
9:27 |
133 130-136 |
1256 |
191 188-194 |
3/3 |
1.00 |
10:06 |
2:24 |
9:36 |
137 129-140 |
1315 |
191 186-194 |
3/3 |
1.25 |
12:29 |
2:23 |
9:32 |
140 130-147 |
1335 |
192 188-194 |
2/3 |
1.50 |
14:47 |
2:18 |
9:10 |
141 140-145 |
1294 |
193 192-196 |
3/5 |
1.75 |
17:09 |
2:22 |
9:28 |
143 139-150 |
1354 |
193 186-198 |
3/4 |
2.00 |
19:27 |
2:18 |
9:13 |
143 140-148 |
1317 |
194 192-196 |
8/3 |
2.25 |
23:24 |
3:57 +50
|
15:47 |
141 118-145 |
2225 |
183 94-196 |
16/13 |
2.50 |
25:41 |
2:18 |
9:10 |
144 129-150 |
1320 |
194 184-198 |
8/17 |
2.75 |
28:02 |
2:21 |
9:22 |
145 142-149 |
1359 |
194 190-196 |
17/6 |
3.00 |
30:24 |
2:22 |
9:26 |
146 143-148 |
1378 |
193 190-196 |
22/21 |
3.25 |
33:14 |
2:50 +18
|
11:21 |
144 135-148 |
1636 |
194 182-200 |
15/11 |
3.50 |
37:06 |
3:52 +1:29
|
15:29 |
141 120-149 |
2182 |
193 182-198 |
1/18 |
3.75 |
39:23 |
2:17 |
9:07 |
145 140-147 |
1322 |
194 190-198 |
5/3 |
4.00 |
41:42 |
2:20 |
9:18 |
144 140-148 |
1339 |
192 190-194 |
2/2 |
4.25 |
44:11 |
2:29 |
9:56 |
143 133-148 |
1421 |
192 188-196 |
4/3 |
4.50 |
46:49 |
2:38 |
10:32 |
141 127-148 |
1484 |
186 108-196 |
4/4 |
4.75 |
50:25 |
3:35 +1:04
|
14:21 |
140 130-151 |
2009 |
191 94-198 |
6/3 |
5.00 |
52:45 |
2:20 |
9:21 |
143 138-150 |
1337 |
193 186-196 |
5/7 |
5.25 |
56:29 |
3:44 +44
|
14:57 |
137 120-145 |
2048 |
182 90-196 |
2/3 |
5.50 |
1:03:46 |
7:17 +4:52
|
29:09 |
136 120-143 |
3964 |
193 94-202 |
3/5 |
5.75 |
1:06:21 |
2:35 +9
|
10:19 |
138 133-142 |
1423 |
191 94-196 |
4/4 |
6.00 |
1:08:43 |
2:22 |
9:29 |
139 130-146 |
1317 |
193 188-196 |
2/4 |
6.25 |
1:11:11 |
2:29 |
9:55 |
144 138-149 |
1427 |
192 190-194 |
3/2 |
6.50 |
1:13:43 |
2:31 |
10:06 |
141 138-145 |
1423 |
192 188-194 |
4/1 |
6.75 |
1:16:08 |
2:25 |
9:41 |
139 134-143 |
1346 |
188 118-194 |
1/1 |
7.00 |
1:18:30 |
2:21 |
9:26 |
141 136-145 |
1330 |
192 190-196 |
3/4 |
7.25 |
1:21:08 |
2:38 |
10:33 |
141 137-145 |
1489 |
188 120-194 |
4/3 |
7.50 |
1:23:30 |
2:22 |
9:31 |
139 134-141 |
1323 |
191 188-194 |
5/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.1 |
192 |
7.4 |
1:17:32 |
10:50 |
Walk |
2.4 |
112 |
0.1 |
2:04 |
36:42 |
Still |
0.9 |
- |
- |
48 |
- |
Pause |
3.6 |
- |
- |
3:05 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:48 |
40.78% |
More |
800m |
4:29 |
9:02 |
47.62% |
More |
1km |
5:39 |
9:06 |
49.27% |
More |
Mile |
9:19 |
9:19 |
50.82% |
More |
5k |
31:17 |
10:04 |
51.63% |
More |
5 miles |
52:16 |
10:27 |
50.55% |
More |
10k |
1:10:20 |
11:19 |
47.00% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:49 |
8:49 |
53.74 |
5km |
29:05 |
9:22 |
55.53 |
5M |
48:02 |
9:36 |
55.00 |
10km |
1:00:23 |
9:43 |
54.75 |
10M |
1:39:42 |
9:58 |
54.94 |
Half |
2:12:32 |
10:07 |
54.33 |
20M |
3:26:59 |
10:21 |
55.13 |
Mara |
4:35:07 |
10:30 |
55.31 |
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