Tue 15th Sep 2020 at 8:00am by NordRunner
Run > Warm Up
-
Time
16:11
-
Miles
1.40
-
Min/mi
11:34
-
Pacing
61%
-
WAVA
43.15
-
Stride(cm)
77
-
Cals
551
-
Watts
137
-
Cadence
182
-
BPM
129
-
%MHR
69.2
-
B/mi
1488
-
Asc(m)
35
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2.26km - 15:38(6:56/km) 129/141bpm 119cal 137/W 8.65/12.59kmph
2) 6.57km - 30:00(4:34/km) 170/177bpm 353cal 214/W 13.14/15.13kmph
3) 0.76km - 10:15(13:25/km) 135/171bpm 79cal 107/W 4.47/13.95kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.06 |
41 |
41 |
10:56 |
107 90-119 |
1170 |
187 152-190 |
159 78-181 |
4/0 |
0.13 |
1:31 |
50 |
13:17 |
123 119-135 |
1634 |
164 120-190 |
162 118-193 |
7/0 |
0.19 |
2:17 |
46 |
12:18 |
123 119-126 |
1513 |
166 124-192 |
152 115-188 |
4/0 |
0.25 |
3:06 |
49 |
13:11 |
122 120-127 |
1609 |
164 122-186 |
150 120-205 |
4/0 |
0.31 |
3:42 |
35 |
9:23 |
128 123-132 |
1201 |
191 184-194 |
151 115-172 |
2/0 |
0.38 |
4:25 |
43 |
11:31 |
130 123-134 |
1496 |
176 126-192 |
173 154-177 |
2/0 |
0.44 |
4:59 |
34 |
9:08 |
131 125-134 |
1195 |
188 126-196 |
166 134-192 |
0/2 |
0.50 |
5:33 |
34 |
9:02 |
130 128-131 |
1175 |
194 192-196 |
159 155-168 |
0/6 |
0.56 |
6:10 |
37 |
9:54 |
132 129-135 |
1306 |
191 184-196 |
161 153-171 |
1/3 |
0.63 |
6:47 |
37 |
9:51 |
131 129-135 |
1291 |
190 184-194 |
147 143-160 |
1/1 |
0.69 |
7:23 |
36 |
9:34 |
131 130-135 |
1252 |
191 186-192 |
147 144-151 |
0/1 |
0.75 |
7:59 |
36 |
9:44 |
130 129-132 |
1265 |
191 186-192 |
156 150-176 |
1/1 |
0.81 |
8:38 |
39 |
10:17 |
133 131-134 |
1368 |
188 182-202 |
150 126-180 |
0/11 |
0.88 |
9:17 |
39 |
10:31 |
129 128-132 |
1357 |
203 200-206 |
117 102-126 |
0/13 |
0.94 |
10:00 |
43 |
11:22 |
128 126-129 |
1455 |
201 190-208 |
92 81-103 |
0/15 |
1.00 |
10:37 |
37 |
9:47 |
128 126-131 |
1252 |
197 194-200 |
95 80-113 |
0/11 |
1.06 |
11:16 |
39 |
10:24 |
132 129-133 |
1373 |
202 196-212 |
107 102-113 |
0/14 |
1.13 |
11:53 |
37 |
10:00 |
132 129-134 |
1320 |
199 194-204 |
103 96-111 |
0/13 |
1.19 |
12:33 |
40 |
10:36 |
131 129-134 |
1390 |
196 186-206 |
95 91-99 |
0/8 |
1.25 |
13:19 |
46 |
12:16 |
135 132-140 |
1656 |
162 122-194 |
109 60-135 |
0/3 |
1.31 |
15:15 |
1:56 |
31:01 |
132 114-140 |
4094 |
137 58-190 |
97 1-209 |
0/1 |
1.38 |
15:53 |
38 |
10:02 |
130 124-136 |
1304 |
188 188-190 |
178 176-181 |
6/0 |
1.40 |
16:11 |
18 |
10:36 |
139 136-141 |
1474 |
191 188-192 |
179 172-182 |
3/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
81.1 |
192 |
1.3 |
13:07 |
10:11 |
Walk |
18.2 |
126 |
0.1 |
2:56 |
25:28 |
Still |
0.7 |
- |
- |
7 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:20 |
9:25 |
38.35% |
More |
800m |
4:50 |
9:44 |
44.48% |
More |
1km |
6:08 |
9:53 |
45.72% |
More |
Mile |
10:07 |
10:07 |
47.24% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:21 |
11:21 |
42.11 |
5km |
37:29 |
12:04 |
43.47 |
5M |
1:01:54 |
12:23 |
43.07 |
10km |
1:17:49 |
12:31 |
42.88 |
10M |
2:08:29 |
12:51 |
43.05 |
Half |
2:50:47 |
13:02 |
42.58 |
20M |
4:26:44 |
13:20 |
43.20 |
Mara |
5:54:31 |
13:32 |
43.34 |
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