Mon 2nd Dec 2019 at 11:00am by NordRunner
Run > Recovery Run
-
Time
54:16
-
Miles
5.26
-
Min/mi
10:19
-
Pacing
42%
-
WAVA
51.28
-
Stride(cm)
82
-
Cals
442
-
Cadence
190
-
BPM
140
-
%MHR
75
-
B/mi
1440
-
Asc(m)
94
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:33(6:33/km) 127/137bpm 50cal 9.15/10.35kmph
2) 1km - 6:23(6:23/km) 141/145bpm 56cal 9.39/10.88kmph
3) 1km - 6:51(6:51/km) 144/150bpm 60cal 8.76/10.98kmph
4) 1km - 6:19(6:19/km) 146/153bpm 58cal 9.5/11.19kmph
5) 1km - 6:10(6:10/km) 143/148bpm 53cal 9.74/11.92kmph
6) 1km - 6:34(6:34/km) 140/148bpm 51cal 9.15/12.26kmph
7) 1km - 6:32(6:32/km) 138/143bpm 48cal 9.17/12.93kmph
8) 1km - 6:02(6:02/km) 140/144bpm 45cal 9.94/12.46kmph
9) 0.46km - 2:51(6:13/km) 139/144bpm 21cal 9.66/10.45kmph
6:33 6:23 6:51 6:19 6:10 6:34 6:32 6:02 2:51
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:41 |
2:41 |
10:45 |
120 82-129 |
1290 |
187 102-192 |
5/6 |
0.50 |
5:19 |
2:37 |
10:29 |
131 128-137 |
1374 |
189 184-194 |
3/4 |
0.75 |
7:47 |
2:29 |
9:55 |
137 132-141 |
1358 |
191 186-194 |
4/3 |
1.00 |
10:29 |
2:41 |
10:45 |
140 137-141 |
1505 |
189 124-194 |
4/3 |
1.25 |
12:59 |
2:30 |
10:01 |
143 141-145 |
1433 |
192 188-196 |
3/4 |
1.50 |
15:38 |
2:39 |
10:35 |
143 142-146 |
1512 |
191 186-194 |
5/6 |
1.75 |
18:28 |
2:50 |
11:21 |
144 142-147 |
1635 |
191 168-196 |
4/3 |
2.00 |
22:27 |
3:59 +1:13
|
15:56 |
141 127-150 |
2246 |
192 84-198 |
1/1 |
2.25 |
24:51 |
2:24 |
9:37 |
148 145-153 |
1424 |
192 186-198 |
3/7 |
2.50 |
27:32 |
2:41 +4
|
10:43 |
148 141-153 |
1585 |
192 112-246 |
7/7 |
2.75 |
31:02 |
3:30 +58
|
14:00 |
142 127-148 |
1988 |
191 108-196 |
3/2 |
3.00 |
33:30 |
2:29 |
9:55 |
143 137-147 |
1418 |
189 122-196 |
5/3 |
3.25 |
35:55 |
2:25 |
9:39 |
146 142-148 |
1409 |
190 96-194 |
3/5 |
3.50 |
41:39 |
5:44 +3:01
|
22:56 |
140 114-147 |
3212 |
187 84-196 |
4/4 |
3.75 |
44:49 |
3:10 +27
|
12:40 |
138 126-143 |
1748 |
190 94-196 |
5/4 |
4.00 |
47:24 |
2:34 |
10:17 |
140 135-143 |
1439 |
191 182-194 |
6/3 |
4.25 |
51:34 |
4:10 +1:26
|
16:41 |
135 106-142 |
2252 |
191 172-196 |
3/5 |
4.50 |
53:56 |
2:22 |
9:28 |
140 137-144 |
1326 |
192 180-194 |
5/6 |
4.75 |
57:28 |
3:32 +58
|
14:10 |
138 125-144 |
1954 |
191 138-198 |
5/4 |
5.00 |
59:51 |
2:23 +5
|
9:33 |
140 138-142 |
1336 |
192 186-198 |
9/7 |
5.25 |
1:02:23 |
2:31 |
10:06 |
138 136-144 |
1393 |
190 184-194 |
5/4 |
5.26 |
1:02:27 |
4 |
11:12 |
138 137-138 |
1545 |
189 188-190 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.8 |
191 |
5.2 |
1:01:05 |
11:41 |
Walk |
0.9 |
109 |
0 |
32 |
18:28 |
Still |
1.3 |
- |
- |
50 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:12 |
8:51 |
40.58% |
More |
800m |
4:44 |
9:32 |
45.10% |
More |
1km |
6:02 |
9:43 |
46.12% |
More |
Mile |
10:06 |
10:06 |
46.92% |
More |
5k |
34:18 |
11:02 |
47.10% |
More |
5 miles |
59:41 |
11:56 |
44.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:26 |
9:26 |
50.23 |
5km |
31:09 |
10:02 |
51.85 |
5M |
51:27 |
10:17 |
51.35 |
10km |
1:04:41 |
10:25 |
51.11 |
10M |
1:46:48 |
10:41 |
51.29 |
Half |
2:21:57 |
10:50 |
50.73 |
20M |
3:41:42 |
11:05 |
51.47 |
Mara |
4:54:40 |
11:15 |
51.64 |
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