Wed 23rd Dec 2020 at 11:00am by NordRunner
Run > Warm Up
-
Time
10:15
-
Miles
1.01
-
Min/mi
10:09
-
Pacing
87%
-
WAVA
47.31
-
Stride(cm)
85
-
Cals
83
-
Watts
170
-
Cadence
187
-
BPM
137
-
%MHR
73.8
-
B/mi
1393
-
Asc(m)
39
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:22(6:22/km) 134/146bpm 48cal 173/W 9.42/11.61kmph
2) 0.63km - 3:53(6:10/km) 142/149bpm 35cal 165/W 9.73/10.88kmph
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 |
38 |
38 |
10:12 |
107 73-127 |
1092 |
196 194-198 |
161 134-183 |
2/0 |
0.13 |
1:23 |
45 |
11:59 |
131 127-133 |
1569 |
175 120-194 |
182 123-204 |
6/0 |
0.19 |
2:09 |
46 |
12:20 |
132 130-134 |
1628 |
174 122-196 |
161 126-202 |
5/0 |
0.25 |
2:56 |
46 |
12:20 |
132 128-135 |
1629 |
165 120-196 |
152 121-194 |
3/0 |
0.31 |
3:30 |
34 |
9:08 |
138 133-141 |
1261 |
195 194-196 |
196 168-211 |
3/0 |
0.38 |
4:02 |
32 |
8:25 |
139 138-139 |
1170 |
198 196-200 |
157 147-177 |
1/0 |
0.44 |
4:36 |
34 |
9:07 |
141 138-143 |
1284 |
196 192-200 |
185 176-188 |
1/1 |
0.50 |
5:09 |
33 |
8:51 |
140 138-141 |
1240 |
197 192-200 |
166 162-175 |
3/0 |
0.56 |
5:49 |
40 |
10:40 |
143 141-144 |
1526 |
178 124-200 |
187 128-221 |
1/0 |
0.63 |
6:24 |
35 |
9:21 |
144 141-146 |
1345 |
194 192-198 |
186 171-221 |
1/0 |
0.69 |
7:00 |
36 |
9:34 |
144 142-145 |
1377 |
194 190-198 |
169 161-178 |
0/0 |
0.75 |
7:34 |
34 |
9:02 |
139 136-142 |
1255 |
197 194-202 |
162 157-173 |
0/1 |
0.81 |
8:09 |
35 |
9:28 |
141 140-142 |
1334 |
195 192-198 |
166 160-174 |
0/2 |
0.88 |
8:44 |
35 |
9:18 |
142 140-145 |
1320 |
195 194-196 |
165 160-174 |
0/2 |
0.94 |
9:23 |
39 |
10:19 |
145 143-149 |
1496 |
187 126-196 |
172 168-175 |
3/0 |
1.00 |
10:06 |
43 |
11:34 |
142 139-145 |
1642 |
176 120-198 |
155 107-190 |
6/0 |
1.01 |
10:15 |
9 |
11:47 |
145 145-145 |
1709 |
190 188-192 |
170 168-175 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.1 |
194 |
0.9 |
9:02 |
9:39 |
Walk |
11.9 |
128 |
0.1 |
1:13 |
16:04 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:12 |
8:50 |
40.91% |
More |
800m |
4:35 |
9:14 |
46.93% |
More |
1km |
5:45 |
9:15 |
48.83% |
More |
Mile |
10:02 |
10:02 |
47.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:09 |
10:09 |
47.09 |
5km |
33:30 |
10:47 |
48.64 |
5M |
55:18 |
11:04 |
48.22 |
10km |
1:09:32 |
11:11 |
47.99 |
10M |
1:54:48 |
11:29 |
48.18 |
Half |
2:32:35 |
11:39 |
47.66 |
20M |
3:58:19 |
11:55 |
48.35 |
Mara |
5:16:46 |
12:05 |
48.51 |
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