Tue 15th Sep 2020 at 8:00am by NordRunner

Run > Tempo

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Time
29:59
Miles
4.08
Min/mi
7:21
Pacing
94%
WAVA
72.16
Stride(cm)
107
Watts
214
Cadence
205
BPM
170
%MHR
91.6
B/mi
1252
Asc(m)
99
Hillscore
4
Surface
Road

Notes & Comments

Trimmed from another training entry

Pace

27%

73%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.13	49	49	6:34	154 141-160	1012	209 190-214	206 158-232	0/10
0.25	1:40	51	6:47	164 161-166	1113	208 206-212	228 225-232	1/3
0.38	2:35	55	7:21	167 166-169	1227	206 204-210	226 205-237	1/1
0.50	3:32	57	7:33	168 168-169	1268	204 198-206	200 196-205	3/4
0.63	4:27	55	7:22	167 166-168	1230	205 202-208	205 198-209	1/1
0.75	5:21	53	7:08	167 166-168	1191	204 202-206	209 204-217	1/1
0.88	6:14	53	7:07	169 168-170	1203	204 202-206	215 211-224	0/2
1.00	7:09	55	7:19	170 169-172	1243	204 202-206	216 210-223	0/3
1.13	8:04	55	7:18	170 169-171	1242	204 202-206	212 209-216	1/1
1.25	9:03	59	7:53	171 170-173	1349	203 198-204	213 203-235	0/0
1.38	9:58	55	7:22	173 172-174	1273	203 200-206	202 179-234	2/1
1.50	10:52	54	7:12	171 168-173	1231	203 200-208	209 199-218	1/1
1.63	11:44	52	7:00	171 170-172	1196	205 204-206	220 213-225	1/2
1.75	12:37	53	7:03	170 168-172	1199	204 202-206	218 215-222	4/0
1.88	13:33	56	7:25	170 169-172	1259	205 202-210	219 211-224	0/0
2.00	14:28	55	7:21	172 172-173	1263	204 202-206	208 204-216	2/0
2.13	15:20	52	6:56	173 172-174	1200	205 204-208	223 216-229	1/2
2.25	16:14	54	7:10	174 173-174	1248	205 200-210	223 216-231	1/2
2.38	17:09	55	7:24	174 172-174	1287	204 202-208	210 162-227	2/1
2.50	18:04	55	7:19	173 172-175	1267	204 200-206	222 207-239	1/2
2.63	19:03	59	7:53	174 172-177	1372	202 198-206	229 197-262	9/1
2.75	20:00	57	7:38	170 168-172	1297	204 202-206	196 173-212	3/1
2.88	20:58	57	7:40	169 168-170	1295	203 202-204	211 208-215	1/3
3.00	21:52	54	7:12	170 170-171	1223	204 202-208	215 209-221	3/0
3.13	22:46	54	7:09	172 171-173	1229	206 204-208	217 212-222	2/1
3.25	23:41	55	7:24	171 170-172	1264	206 204-208	216 210-232	5/2
3.38	24:36	55	7:19	172 171-174	1259	205 204-208	226 213-236	5/5
3.50	25:32	56	7:28	172 171-173	1285	204 204-206	215 201-225	7/0
3.63	26:31	59	7:56	172 171-173	1363	205 204-206	205 184-233	17/0
3.75	27:30	59	7:50	171 171-171	1340	203 198-204	224 203-246	0/15
3.88	28:32	1:02	8:15	172 171-173	1418	202 196-204	215 199-239	3/3
4.00	29:22	50	6:44	174 173-174	1171	206 204-208	213 183-228	3/3
4.08	29:59	37	7:12	173 171-174	1245	208 204-208	206 197-216	9/0

Heart

161/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 99m, Range 48m, Flat prediction 29:55

Elevation Graph

Biggest Climbs (m)	Min/mi
28 6.3%	7:41
12 5.8%	7:07
See your biggest climbs

Power

214W (262 max)

Power Graph

Power Bands

Cadence

205 (214 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	204	4.1	29:59	7:20
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:38	54.41%	More
800m	3:30	7:02	61.52%	More
1km	4:23	7:04	64.01%	More
Mile	7:08	7:08	67.07%	More
5k	22:37	7:17	72.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:49	6:49	70.11
5km	22:30	7:15	72.42
5M	37:09	7:26	71.77
10km	46:42	7:31	71.46
10M	1:17:07	7:43	71.72
Half	1:42:30	7:49	70.94
20M	2:40:06	8:00	71.98
Mara	3:32:47	8:07	72.21

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