Sat 30th Nov 2019 at 11:00am by NordRunner

Run > Medium Long Run

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Time
1:47:59
Miles
11.15
Min/mi
9:41
Pacing
75%
WAVA
56.87
Stride(cm)
86
Cals
914
Cadence
194
BPM
148
%MHR
79.3
B/mi
1429
Asc(m)
122
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 6:12(6:12/km) 133/145bpm 52cal 9.67/12.19kmph
2) 1km - 5:32(5:32/km) 149/154bpm 54cal 10.84/12.33kmph
3) 1km - 5:43(5:43/km) 151/154bpm 56cal 10.49/12.56kmph
4) 1km - 5:49(5:49/km) 152/155bpm 57cal 10.31/12.26kmph
5) 1km - 5:51(5:51/km) 149/155bpm 54cal 10.27/11.72kmph
6) 1km - 6:02(6:02/km) 148/155bpm 55cal 9.95/12.36kmph
7) 1km - 5:41(5:41/km) 149/155bpm 53cal 10.57/11.59kmph
8) 1km - 5:48(5:48/km) 151/157bpm 55cal 10.34/10.98kmph
9) 1km - 5:48(5:48/km) 144/153bpm 44cal 10.36/12.6kmph
10) 1km - 6:04(6:04/km) 148/152bpm 53cal 9.88/11.56kmph
11) 1km - 6:28(6:28/km) 145/152bpm 48cal 9.28/12.23kmph
12) 1km - 6:14(6:14/km) 144/149bpm 44cal 9.64/12.02kmph
13) 1km - 6:15(6:15/km) 149/156bpm 53cal 9.61/11.89kmph
14) 1km - 6:11(6:11/km) 149/155bpm 50cal 9.71/10.58kmph
15) 1km - 6:11(6:11/km) 150/157bpm 51cal 9.7/10.92kmph
16) 1km - 6:05(6:05/km) 147/154bpm 43cal 9.85/11.08kmph
17) 1km - 6:09(6:09/km) 148/154bpm 46cal 9.75/10.78kmph
18) 0.94km - 5:57(6:18/km) 150/154bpm 46cal 9.52/11.15kmph

6:12 5:32 5:43 5:49 5:51 6:02 5:41 5:48 5:48 6:04 6:28 6:14 6:15 6:11 6:11 6:05 6:09 5:57

Pace

28%

62%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:45	4:45	9:29	132 97-144	1252	190 112-222	4/3
1.00	10:06	5:21 +30	10:42	145 124-153	1551	191 114-198	7/7
1.50	14:43	4:37	9:15	151 148-154	1396	194 184-202	6/7
2.00	19:11	4:28	8:55	152 149-154	1356	195 192-198	2/3
2.50	24:08	4:58 +14	9:55	152 137-155	1509	192 84-200	5/3
3.00	29:46	5:38 +53	11:15	148 136-155	1666	195 152-200	5/5
3.50	34:27	4:41 +3	9:22	150 145-155	1406	193 116-198	5/5
4.00	39:52	5:25 +35	10:50	147 137-155	1592	193 114-202	6/5
4.50	44:27	4:35	9:10	151 147-157	1384	195 190-198	5/5
5.00	49:08	4:41	9:22	151 147-153	1414	194 190-198	6/6
5.50	55:33	6:25 +1:47	12:51	143 119-153	1836	194 188-200	3/3
6.00	1:00:24	4:50	9:41	148 142-152	1433	194 190-198	2/2
6.50	1:05:52	5:28 +6	10:56	146 134-152	1597	189 96-200	8/4
7.00	1:11:00	5:08 +22	10:16	145 133-149	1490	194 188-198	2/3
7.50	1:16:21	5:21 +17	10:42	143 133-149	1531	191 126-248	5/3
8.00	1:21:24	5:03	10:06	150 140-156	1515	194 188-200	6/4
8.50	1:26:26	5:01	10:03	149 143-154	1497	194 186-206	3/4
9.00	1:31:18	4:53	9:45	150 146-157	1463	195 96-204	7/5
9.50	1:36:20	5:02	10:03	148 137-155	1488	193 104-200	6/6
10.00	1:41:09	4:49	9:39	148 142-154	1427	195 190-204	6/7
10.50	1:46:10	5:00	10:01	149 145-153	1492	195 192-206	8/9
11.00	1:51:06	4:56	9:53	150 144-154	1482	196 194-204	8/8
11.15	1:52:45	1:39	10:58	148 145-152	1623	194 188-198	2/3

Heart

148/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 122m, Range 6m, Flat prediction 1:47:59

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

194 (248 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.9	194	11.1	1:49:15	9:59
Walk	1.0	120	0.1	1:09	19:01
Still	0.8	-	-	55	-
Pause	1.2	-	-	1:25	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:33	41.95%	More
800m	4:22	8:46	48.99%	More
1km	5:27	8:46	51.18%	More
Mile	9:01	9:01	52.53%	More
5k	30:23	9:47	53.15%	More
5 miles	49:54	9:59	52.94%	More
10k	1:02:38	10:05	52.78%	More
10 miles	1:40:32	10:03	54.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:30	8:30	55.74
5km	28:05	9:02	57.51
5M	46:23	9:17	56.96
10km	58:19	9:23	56.69
10M	1:36:17	9:38	56.89
Half	2:07:58	9:46	56.27
20M	3:19:52	10:00	57.09
Mara	4:25:40	10:08	57.27

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