Wed 3rd Jun 2020 at 11:00am by NordRunner
Run > Hill Work
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Time
1:17:24
-
Miles 6.92
-
Min/mi 11:11
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Pacing
61%
-
WAVA
48.33
-
Stride(cm)
81
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Cals
593
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Cadence
178
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BPM
143
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%MHR
76.9
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B/mi 1601
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Asc(m)
258
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Hillscore
23
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Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 7:18(7:18/km) 138/150bpm 58cal 8.23/11.52kmph
2) 1km - 7:34(7:34/km) 147/151bpm 68cal 7.93/10.55kmph
3) 1km - 8:04(8:04/km) 144/155bpm 64cal 7.43/11.15kmph
4) 1km - 6:28(6:28/km) 146/152bpm 56cal 9.28/11.35kmph
5) 1km - 6:22(6:22/km) 144/149bpm 51cal 9.43/11.89kmph
6) 1km - 7:51(7:51/km) 146/157bpm 63cal 7.65/11.42kmph
7) 1km - 6:37(6:37/km) 143/147bpm 50cal 9.07/10.95kmph
8) 1km - 6:40(6:40/km) 142/147bpm 46cal 8.99/12.23kmph
9) 1km - 6:49(6:49/km) 143/149bpm 48cal 8.79/10.38kmph
10) 1km - 6:34(6:34/km) 142/146bpm 45cal 9.14/10.58kmph
11) 1km - 6:12(6:12/km) 140/148bpm 39cal 9.69/11.82kmph
12) 0.13km - 55(6:47/km) 137/139bpm 5cal 8.85/11.02kmph
===
1) 1km - 7:18(7:18/km) 138/150bpm 58cal 8.23/11.52kmph
2) 1km - 7:34(7:34/km) 147/151bpm 68cal 7.93/10.55kmph
3) 1km - 8:04(8:04/km) 144/155bpm 64cal 7.43/11.15kmph
4) 1km - 6:28(6:28/km) 146/152bpm 56cal 9.28/11.35kmph
5) 1km - 6:22(6:22/km) 144/149bpm 51cal 9.43/11.89kmph
6) 1km - 7:51(7:51/km) 146/157bpm 63cal 7.65/11.42kmph
7) 1km - 6:37(6:37/km) 143/147bpm 50cal 9.07/10.95kmph
8) 1km - 6:40(6:40/km) 142/147bpm 46cal 8.99/12.23kmph
9) 1km - 6:49(6:49/km) 143/149bpm 48cal 8.79/10.38kmph
10) 1km - 6:34(6:34/km) 142/146bpm 45cal 9.14/10.58kmph
11) 1km - 6:12(6:12/km) 140/148bpm 39cal 9.69/11.82kmph
12) 0.13km - 55(6:47/km) 137/139bpm 5cal 8.85/11.02kmph
7:18 7:34 8:04 6:28 6:22 7:51 6:37 6:40 6:49 6:34 6:12 55
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.25 | 5:27 | 5:27 +2:16 | 21:50 | 130 118-137 | 2838 | 181 102-206 | 3/65 |
0.50 | 8:16 | 2:49 +22 | 11:16 | 143 136-148 | 1610 | 190 174-196 | 12/12 |
0.75 | 12:02 | 3:46 +28 | 15:04 | 146 132-150 | 2200 | 152 118-238 | 25/3 |
1.00 | 15:10 | 3:07 +6 | 12:28 | 147 142-151 | 1834 | 169 36-244 | 28/0 |
1.25 | 18:10 | 3:01 | 12:03 | 148 141-152 | 1784 | 161 116-196 | 11/6 |
1.50 | 21:36 | 3:26 +22 | 13:42 | 148 136-155 | 2029 | 162 116-208 | 16/3 |
1.75 | 26:37 | 5:01 +1:14 | 20:04 | 139 120-152 | 2789 | 181 100-210 | 0/57 |
2.00 | 29:43 | 3:06 +30 | 12:25 | 145 139-149 | 1799 | 190 118-196 | 0/38 |
2.25 | 32:09 | 2:26 | 9:45 | 147 140-152 | 1434 | 189 118-194 | 1/2 |
2.50 | 35:13 | 3:03 +23 | 12:14 | 145 139-150 | 1773 | 185 120-246 | 1/2 |
2.75 | 38:08 | 2:55 +20 | 11:40 | 144 138-149 | 1680 | 187 120-194 | 2/3 |
3.00 | 40:47 | 2:39 +15 | 10:35 | 145 136-149 | 1535 | 188 118-194 | 4/1 |
3.25 | 44:32 | 3:45 +31 | 15:00 | 147 131-157 | 2206 | 162 108-242 | 24/0 |
3.50 | 47:55 | 3:23 | 13:32 | 146 142-150 | 1976 | 152 112-234 | 26/0 |
3.75 | 50:36 | 2:41 | 10:45 | 143 140-147 | 1537 | 176 116-198 | 16/0 |
4.00 | 53:20 | 2:44 | 10:57 | 144 139-147 | 1578 | 180 118-240 | 7/1 |
4.25 | 56:04 | 2:44 | 10:54 | 143 140-147 | 1559 | 176 118-192 | 8/0 |
4.50 | 58:43 | 2:39 | 10:35 | 142 140-145 | 1503 | 182 118-240 | 4/8 |
4.75 | 1:01:24 | 2:42 | 10:47 | 142 139-147 | 1531 | 179 118-242 | 4/3 |
5.00 | 1:04:04 | 2:39 | 10:37 | 141 138-145 | 1497 | 182 122-248 | 6/0 |
5.25 | 1:06:50 | 2:47 | 11:06 | 143 139-149 | 1588 | 177 116-192 | 10/1 |
5.50 | 1:09:37 | 2:47 +6 | 11:06 | 143 138-148 | 1587 | 190 186-194 | 5/1 |
5.75 | 1:12:18 | 2:41 | 10:45 | 141 139-145 | 1516 | 180 120-194 | 6/2 |
6.00 | 1:14:52 | 2:34 | 10:15 | 142 139-146 | 1456 | 187 120-194 | 5/3 |
6.25 | 1:17:30 | 2:38 | 10:32 | 142 139-144 | 1497 | 185 116-200 | 6/3 |
6.50 | 1:20:09 | 2:39 | 10:36 | 143 137-148 | 1515 | 182 116-236 | 12/7 |
6.75 | 1:22:53 | 2:44 +16 | 10:56 | 140 134-143 | 1531 | 190 118-200 | 0/12 |
6.92 | 1:24:38 | 1:45 +4 | 10:24 | 136 133-139 | 1414 | 191 184-198 | 2/16 |
Heart
143/157max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 258m,
Range 115m, Flat prediction 1:12:01
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
85 3.6% | 12:11 |
59 8.0% | 13:50 |
25 5.3% | 12:52 |
23 1.8% | 10:52 |
12 8.9% | 10:51 |
12 4.5% | 10:34 |
See your biggest climbs |
Cadence
178 (248 max)
Stride Length: 81cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 80.7 | 190 | 6.1 | 1:08:12 | 11:23 |
Walk | 17.3 | 119 | 0.9 | 14:44 | 17:03 |
Still | 1.2 | - | - | 1:00 | - |
Pause | 0.8 | - | - | 42 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:05 | 10:05 | 47.40 |
5km | 33:17 | 10:43 | 48.96 |
5M | 54:57 | 10:59 | 48.52 |
10km | 1:09:06 | 11:07 | 48.29 |
10M | 1:54:05 | 11:25 | 48.48 |
Half | 2:31:38 | 11:35 | 47.96 |
20M | 3:56:50 | 11:51 | 48.66 |
Mara | 5:14:48 | 12:01 | 48.81 |
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