Sun 24th May 2020 at 3:00pm by NordRunner
Run > Long Run
-
Time
2:33:42
-
Miles
14.30
-
Min/mi
10:45
-
Pacing
64%
-
WAVA
52.34
-
Stride(cm)
80
-
Cals
918
-
Cadence
188
-
BPM
137
-
%MHR
73.8
-
B/mi
1475
-
Asc(m)
207
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:26(6:26/km) 132/140bpm 52cal 9.32/10.14kmph
2) 1km - 6:37(6:37/km) 140/143bpm 57cal 9.07/11.15kmph
3) 1km - 6:38(6:38/km) 144/151bpm 59cal 9.05/10.38kmph
4) 1km - 6:55(6:55/km) 143/148bpm 58cal 8.68/10.85kmph
5) 1km - 7:15(7:15/km) 141/149bpm 57cal 8.27/10.88kmph
6) 1km - 6:48(6:48/km) 142/152bpm 52cal 8.82/11.66kmph
7) 1km - 7:01(7:01/km) 139/146bpm 48cal 8.55/11.76kmph
8) 1km - 6:05(6:05/km) 143/148bpm 45cal 9.87/11.32kmph
9) 1km - 6:39(6:39/km) 139/145bpm 43cal 9.03/10.95kmph
10) 1km - 6:25(6:25/km) 141/148bpm 43cal 9.36/11.52kmph
11) 1km - 6:17(6:17/km) 138/144bpm 36cal 9.54/10.81kmph
12) 1km - 6:17(6:17/km) 137/142bpm 35cal 9.54/10.55kmph
13) 1km - 6:23(6:23/km) 136/140bpm 30cal 9.39/11.25kmph
14) 1km - 6:11(6:11/km) 136/141bpm 28cal 9.71/11.86kmph
15) 1km - 7:23(7:23/km) 136/143bpm 35cal 8.14/10.78kmph
16) 1km - 6:36(6:36/km) 133/143bpm 27cal 9.1/11.15kmph
17) 1km - 6:39(6:39/km) 132/137bpm 23cal 9.03/11.32kmph
18) 1km - 6:39(6:39/km) 133/138bpm 29cal 9.03/11.52kmph
19) 1km - 6:55(6:55/km) 132/136bpm 26cal 8.67/10.71kmph
20) 1km - 7:26(7:26/km) 130/135bpm 27cal 8.06/10.92kmph
21) 1km - 6:38(6:38/km) 134/138bpm 30cal 9.05/10.95kmph
22) 1km - 6:40(6:40/km) 138/144bpm 38cal 9/10.98kmph
23) 1km - 6:41(6:41/km) 139/145bpm 40cal 8.97/11.86kmph
24) 0.01km - 8(12:08/km) 130/131bpm 4.95/8.6kmph
6:26 6:37 6:38 6:55 7:15 6:48 7:01 6:05 6:39 6:25 6:17 6:17 6:23 6:11 7:23 6:36 6:39 6:39 6:55 7:26 6:38 6:40 6:41 8
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:10 |
5:10 +4
|
10:19 |
131 93-138 |
1352 |
189 182-192 |
4/3 |
1.00 |
10:24 |
5:14 |
10:28 |
139 136-143 |
1455 |
190 124-248 |
2/5 |
1.50 |
15:46 |
5:23 |
10:45 |
143 136-151 |
1538 |
188 108-202 |
5/4 |
2.00 |
22:15 |
6:29 +1:01
|
12:58 |
143 125-150 |
1854 |
190 80-248 |
6/6 |
2.50 |
28:18 |
6:02 +25
|
12:05 |
143 135-148 |
1728 |
188 94-198 |
4/5 |
3.00 |
34:45 |
6:27 +38
|
12:54 |
140 127-145 |
1806 |
182 88-196 |
5/5 |
3.50 |
42:04 |
7:19 +1:58
|
14:37 |
143 123-152 |
2091 |
188 114-198 |
3/4 |
4.00 |
48:49 |
6:45 +38
|
13:30 |
140 122-148 |
1890 |
189 104-198 |
19/20 |
4.50 |
54:17 |
5:28 +24
|
10:57 |
141 130-147 |
1543 |
191 184-194 |
4/3 |
5.00 |
59:56 |
5:39 +46
|
11:18 |
143 130-148 |
1615 |
191 100-196 |
3/4 |
5.50 |
1:07:18 |
7:22 +1:54
|
14:44 |
139 123-145 |
2048 |
191 138-196 |
4/4 |
6.00 |
1:13:19 |
6:01 +59
|
12:02 |
141 125-148 |
1697 |
192 188-198 |
2/1 |
6.50 |
1:19:21 |
6:02 +48
|
12:04 |
138 123-144 |
1665 |
191 184-196 |
5/3 |
7.00 |
1:24:21 |
5:00 |
10:00 |
139 136-144 |
1389 |
191 186-196 |
6/4 |
7.50 |
1:29:24 |
5:04 |
10:07 |
137 133-142 |
1387 |
187 116-196 |
5/5 |
8.00 |
1:35:04 |
5:40 +28
|
11:20 |
136 127-140 |
1541 |
186 92-194 |
3/3 |
8.50 |
1:41:31 |
6:27 +1:21
|
12:54 |
135 123-140 |
1742 |
189 180-192 |
7/5 |
9.00 |
1:46:29 |
4:57 |
9:54 |
138 133-143 |
1367 |
191 186-194 |
30/32 |
9.50 |
1:54:18 |
7:49 +1:37
|
15:39 |
133 122-140 |
2081 |
187 118-194 |
27/25 |
10.00 |
1:59:59 |
5:41 +26
|
11:23 |
135 114-143 |
1536 |
189 170-194 |
3/9 |
10.50 |
2:05:55 |
5:56 +34
|
11:52 |
132 122-137 |
1567 |
189 180-196 |
3/3 |
11.00 |
2:11:34 |
5:38 +26
|
11:17 |
132 110-137 |
1489 |
186 102-192 |
5/5 |
11.50 |
2:17:14 |
5:40 +5
|
11:20 |
133 127-138 |
1508 |
187 116-234 |
6/5 |
12.00 |
2:24:16 |
7:02 +57
|
14:04 |
130 120-136 |
1829 |
181 92-196 |
7/9 |
12.50 |
2:29:51 |
5:35 |
11:10 |
132 125-135 |
1474 |
186 114-192 |
4/4 |
13.00 |
2:35:38 |
5:47 +26
|
11:35 |
134 127-138 |
1552 |
188 180-190 |
4/4 |
13.50 |
2:40:55 |
5:17 |
10:34 |
138 134-142 |
1457 |
189 184-240 |
11/8 |
14.00 |
2:46:11 |
5:16 +12
|
10:31 |
140 133-145 |
1473 |
189 180-194 |
4/5 |
14.30 |
2:49:49 |
3:38 |
12:12 |
138 129-142 |
1683 |
185 92-190 |
2/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.4 |
189 |
14.1 |
2:40:17 |
11:21 |
Walk |
3.9 |
111 |
0.2 |
6:34 |
42:22 |
Still |
1.6 |
- |
- |
2:39 |
- |
Pause |
0.2 |
- |
- |
19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:14 |
8:58 |
40.31% |
More |
800m |
4:43 |
9:29 |
45.71% |
More |
1km |
5:53 |
9:28 |
47.73% |
More |
Mile |
9:59 |
9:59 |
47.86% |
More |
5k |
34:09 |
10:59 |
47.72% |
More |
5 miles |
57:26 |
11:29 |
46.43% |
More |
10k |
1:12:20 |
11:39 |
46.13% |
More |
10 miles |
1:56:53 |
11:41 |
47.32% |
More |
Half |
2:36:32 |
11:57 |
46.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:19 |
9:19 |
51.30 |
5km |
30:46 |
9:54 |
52.96 |
5M |
50:47 |
10:09 |
52.50 |
10km |
1:03:52 |
10:17 |
52.25 |
10M |
1:45:26 |
10:33 |
52.46 |
Half |
2:20:08 |
10:42 |
51.89 |
20M |
3:38:53 |
10:57 |
52.65 |
Mara |
4:50:55 |
11:06 |
52.82 |
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