Sun 1st Dec 2019 at 9:00am by NordRunner
Run > Long Run
-
Time
2:21:48
-
Miles
14.30
-
Min/mi
9:55
-
Pacing
45%
-
WAVA
56.21
-
Stride(cm)
84
-
Cals
1135
-
Cadence
192
-
BPM
146
-
%MHR
78.3
-
B/mi
1443
-
Asc(m)
172
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:58(5:58/km) 142/152bpm 55cal 10.05/11.19kmph
2) 1km - 6:06(6:06/km) 145/151bpm 56cal 9.82/11.82kmph
3) 1km - 6:24(6:24/km) 137/144bpm 52cal 9.37/11.29kmph
4) 1km - 6:17(6:17/km) 141/145bpm 54cal 9.56/12.87kmph
5) 1km - 6:11(6:11/km) 143/149bpm 53cal 9.7/12.02kmph
6) 1km - 6:11(6:11/km) 142/149bpm 51cal 9.69/12.46kmph
7) 1km - 6:01(6:01/km) 145/150bpm 53cal 9.96/11.22kmph
8) 1km - 5:56(5:56/km) 152/160bpm 57cal 10.11/10.88kmph
9) 1km - 6:00(6:00/km) 153/162bpm 57cal 9.99/10.55kmph
10) 1km - 6:51(6:51/km) 150/162bpm 61cal 8.77/11.56kmph
11) 1km - 6:25(6:25/km) 146/153bpm 51cal 9.34/11.46kmph
12) 1km - 6:41(6:41/km) 141/150bpm 44cal 8.98/11.76kmph
13) 1km - 6:26(6:26/km) 138/147bpm 35cal 9.33/11.39kmph
14) 1km - 6:41(6:41/km) 136/143bpm 31cal 8.99/11.49kmph
15) 1km - 6:08(6:08/km) 142/147bpm 41cal 9.79/11.32kmph
16) 1km - 6:03(6:03/km) 147/153bpm 48cal 9.91/11.52kmph
17) 1km - 6:09(6:09/km) 146/152bpm 46cal 9.75/11.29kmph
18) 1km - 5:52(5:52/km) 148/155bpm 47cal 10.22/11.49kmph
19) 1km - 5:51(5:51/km) 152/158bpm 52cal 10.25/11.69kmph
20) 1km - 5:45(5:45/km) 151/156bpm 48cal 10.45/11.86kmph
21) 1km - 5:50(5:50/km) 154/162bpm 52cal 10.28/11.32kmph
22) 1km - 6:02(6:02/km) 153/162bpm 51cal 9.94/11.42kmph
23) 1km - 5:52(5:52/km) 148/156bpm 40cal 10.23/11.62kmph
24) 0.02km - 7(5:57/km) 148/149bpm 10.08/10.28kmph
5:58 6:06 6:24 6:17 6:11 6:11 6:01 5:56 6:00 6:51 6:25 6:41 6:26 6:41 6:08 6:03 6:09 5:52 5:51 5:45 5:50 6:02 5:52 7
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:48 |
4:48 |
9:37 |
141 87-152 |
1355 |
190 96-196 |
4/4 |
1.00 |
9:37 |
4:49 |
9:38 |
149 144-151 |
1434 |
192 188-196 |
2/3 |
1.50 |
18:39 |
9:02 +3:53
|
18:04 |
138 98-150 |
2493 |
191 184-196 |
9/8 |
2.00 |
24:03 |
5:24 +18
|
10:49 |
137 126-141 |
1481 |
191 188-198 |
5/3 |
2.50 |
29:06 |
5:03 |
10:06 |
141 136-146 |
1423 |
191 184-196 |
5/5 |
3.00 |
34:35 |
5:28 +27
|
10:57 |
143 129-149 |
1565 |
192 188-198 |
7/8 |
3.50 |
39:59 |
5:24 +22
|
10:48 |
145 136-149 |
1567 |
192 112-198 |
4/6 |
4.00 |
46:53 |
6:54 +2:08
|
13:48 |
141 101-150 |
1946 |
194 188-200 |
3/4 |
4.50 |
51:43 |
4:50 |
9:40 |
147 142-152 |
1421 |
193 190-196 |
2/3 |
5.00 |
56:30 |
4:48 |
9:35 |
153 148-160 |
1467 |
195 188-204 |
1/2 |
5.50 |
1:01:18 |
4:47 |
9:35 |
153 146-162 |
1466 |
195 190-202 |
10/9 |
6.00 |
1:06:43 |
5:25 +15
|
10:50 |
152 146-162 |
1647 |
192 96-202 |
7/6 |
6.50 |
1:13:23 |
6:40 +1:07
|
13:20 |
146 127-161 |
1946 |
192 108-198 |
3/3 |
7.00 |
1:19:17 |
5:54 +41
|
11:48 |
146 126-153 |
1723 |
191 122-202 |
4/4 |
7.50 |
1:25:28 |
6:12 +48
|
12:23 |
139 114-147 |
1721 |
188 102-198 |
2/3 |
8.00 |
1:32:59 |
7:31 +2:12
|
15:01 |
137 108-147 |
2058 |
191 96-196 |
10/3 |
8.50 |
1:39:11 |
6:12 +52
|
12:25 |
136 121-143 |
1688 |
185 114-198 |
6/17 |
9.00 |
1:44:09 |
4:58 |
9:55 |
140 136-145 |
1389 |
192 180-198 |
10/9 |
9.50 |
1:49:03 |
4:54 |
9:48 |
145 138-153 |
1422 |
193 186-198 |
12/10 |
10.00 |
1:53:58 |
4:55 |
9:50 |
146 141-151 |
1435 |
192 96-196 |
7/8 |
10.50 |
1:58:55 |
4:57 |
9:54 |
147 140-152 |
1455 |
194 190-198 |
3/3 |
11.00 |
2:03:38 |
4:44 |
9:27 |
147 143-150 |
1390 |
195 192-198 |
4/5 |
11.50 |
2:08:18 |
4:40 |
9:19 |
153 148-158 |
1426 |
196 190-202 |
7/7 |
12.00 |
2:14:54 |
6:36 +1:53
|
13:11 |
150 116-158 |
1978 |
196 188-202 |
5/7 |
12.50 |
2:19:31 |
4:37 |
9:15 |
152 147-156 |
1406 |
195 188-198 |
6/6 |
13.00 |
2:24:14 |
4:43 |
9:26 |
153 147-158 |
1443 |
195 186-198 |
3/4 |
13.50 |
2:28:58 |
4:44 |
9:27 |
153 147-162 |
1447 |
194 180-200 |
5/6 |
14.00 |
2:34:23 |
5:25 +31
|
10:50 |
150 136-157 |
1626 |
194 178-198 |
5/4 |
14.30 |
2:37:14 |
2:51 |
9:26 |
148 145-152 |
1396 |
194 190-198 |
4/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.1 |
193 |
14.2 |
2:27:28 |
10:50 |
Walk |
0.9 |
112 |
0.1 |
1:26 |
24:06 |
Still |
0.9 |
- |
- |
1:26 |
- |
Pause |
4.2 |
- |
- |
6:53 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:45 |
41.04% |
More |
800m |
4:30 |
9:03 |
47.50% |
More |
1km |
5:38 |
9:04 |
49.48% |
More |
Mile |
9:10 |
9:10 |
51.72% |
More |
5k |
29:56 |
9:38 |
53.95% |
More |
5 miles |
49:44 |
9:57 |
53.13% |
More |
10k |
1:03:24 |
10:12 |
52.14% |
More |
10 miles |
1:46:46 |
10:41 |
51.31% |
More |
Half |
2:21:41 |
10:49 |
51.22% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:36 |
8:36 |
55.09 |
5km |
28:23 |
9:08 |
56.90 |
5M |
46:51 |
9:22 |
56.39 |
10km |
58:55 |
9:29 |
56.11 |
10M |
1:37:16 |
9:44 |
56.32 |
Half |
2:09:17 |
9:52 |
55.70 |
20M |
3:21:56 |
10:06 |
56.51 |
Mara |
4:28:24 |
10:15 |
56.69 |
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