Thu 17th Sep 2020 at 10:00am by NordRunner
Run > Warm Up
-
Time
10:57
-
Miles
1.05
-
Min/mi
10:26
-
Pacing
90%
-
WAVA
46.45
-
Stride(cm)
85
-
Cals
699
-
Watts
169
-
Cadence
183
-
BPM
132
-
%MHR
70.9
-
B/mi
1375
-
Asc(m)
40
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1.67km - 10:48(6:28/km) 132/154bpm 77cal 169/W 9.28/11.57kmph
2) 10km - 52:54(5:17/km) 156/160bpm 543cal 188/W 11.36/13.9kmph
3) 1.43km - 8:35(5:59/km) 140/158bpm 79cal 156/W 10.03/11.76kmph
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 |
40 |
40 |
10:37 |
130 107-151 |
1381 |
191 154-194 |
163 78-186 |
4/0 |
0.13 |
1:21 |
41 |
10:53 |
134 121-154 |
1459 |
185 118-194 |
188 182-199 |
6/0 |
0.19 |
2:05 |
44 |
11:48 |
125 121-130 |
1474 |
160 116-194 |
166 111-203 |
1/1 |
0.25 |
2:53 |
48 |
12:45 |
127 124-130 |
1620 |
165 120-222 |
157 91-202 |
6/0 |
0.31 |
3:35 |
42 |
11:09 |
128 124-131 |
1427 |
173 122-192 |
170 123-215 |
3/0 |
0.38 |
4:09 |
35 |
9:13 |
127 125-128 |
1171 |
192 188-198 |
162 144-190 |
1/0 |
0.44 |
4:44 |
35 |
9:23 |
128 127-131 |
1201 |
192 190-194 |
168 149-183 |
1/0 |
0.50 |
5:20 |
36 |
9:33 |
131 129-132 |
1252 |
191 190-194 |
168 156-182 |
2/0 |
0.56 |
5:56 |
36 |
9:39 |
130 129-133 |
1255 |
192 190-194 |
175 156-214 |
2/0 |
0.63 |
6:40 |
44 |
11:39 |
132 124-138 |
1538 |
176 114-190 |
191 140-218 |
1/0 |
0.69 |
7:16 |
36 |
9:42 |
136 134-137 |
1319 |
189 188-192 |
168 161-175 |
1/0 |
0.75 |
7:53 |
36 |
9:39 |
134 132-138 |
1294 |
190 186-194 |
160 154-163 |
0/1 |
0.81 |
8:28 |
35 |
9:23 |
135 133-137 |
1268 |
191 190-192 |
165 159-168 |
0/1 |
0.88 |
9:05 |
37 |
9:47 |
136 135-137 |
1330 |
191 188-196 |
170 162-177 |
3/0 |
0.94 |
9:46 |
41 |
11:02 |
136 129-138 |
1501 |
180 132-194 |
173 122-184 |
4/0 |
1.00 |
10:25 |
39 |
10:18 |
134 126-142 |
1381 |
179 124-194 |
165 120-199 |
1/1 |
1.05 |
10:57 |
32 |
9:56 |
141 140-142 |
1400 |
188 184-200 |
163 149-172 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
87.9 |
190 |
1 |
9:38 |
9:54 |
Walk |
12.1 |
128 |
0.1 |
1:19 |
16:03 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:20 |
9:22 |
38.57% |
More |
800m |
4:51 |
9:46 |
44.36% |
More |
1km |
6:04 |
9:45 |
46.33% |
More |
Mile |
10:21 |
10:21 |
46.21% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:24 |
10:24 |
45.96 |
5km |
34:21 |
11:03 |
47.44 |
5M |
56:42 |
11:20 |
47.03 |
10km |
1:11:18 |
11:28 |
46.80 |
10M |
1:57:43 |
11:46 |
46.99 |
Half |
2:36:28 |
11:57 |
46.48 |
20M |
4:04:23 |
12:13 |
47.15 |
Mara |
5:24:49 |
12:24 |
47.31 |
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