Fri 1st Jan 2021 at 12:00pm by NordRunner
Run > Recovery Run
-
Time
1:02:42
-
Miles
5.68
-
Min/mi
11:02
-
Pacing
35%
-
WAVA
48.52
-
Stride(cm)
81
-
Cals
446
-
Watts
154
-
Cadence
180
-
BPM
129
-
%MHR
69.6
-
B/mi
1429
-
Asc(m)
185
-
Hillscore
14
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:23(6:23/km) 121/131bpm 43cal 173/W 9.4/12.08kmph
2) 1km - 6:06(6:06/km) 127/137bpm 44cal 147/W 9.84/13.19kmph
3) 1km - 7:39(7:39/km) 122/136bpm 39cal 121/W 7.84/12.86kmph
4) 1km - 5:44(5:44/km) 131/140bpm 35cal 174/W 10.47/12.63kmph
5) 1km - 7:04(7:04/km) 127/139bpm 59cal 147/W 8.49/12.5kmph
6) 1km - 5:45(5:45/km) 134/140bpm 39cal 168/W 10.44/11.25kmph
7) 1km - 6:38(6:38/km) 134/151bpm 49cal 162/W 9.05/13.04kmph
8) 1km - 9:31(9:31/km) 132/141bpm 77cal 150/W 6.3/11.21kmph
9) 1km - 6:56(6:56/km) 135/155bpm 54cal 146/W 8.65/12.46kmph
10) 0.14km - 56(6:29/km) 133/144bpm 7cal 191/W 9.26/10.31kmph
6:23 6:06 7:39 5:44 7:04 5:45 6:38 9:31 6:56 56
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.25 |
3:02 |
3:02 |
12:08 |
115 93-128 |
1395 |
178 94-200 |
178 1-221 |
17/0 |
0.50 |
5:26 |
2:24 |
9:37 |
128 126-131 |
1231 |
189 96-200 |
170 3-212 |
6/3 |
0.75 |
7:38 |
2:12 |
8:47 |
126 122-130 |
1108 |
196 192-200 |
167 159-176 |
1/10 |
1.00 |
10:13 |
2:35 |
10:19 |
126 113-135 |
1300 |
197 58-214 |
136 1-199 |
1/41 |
1.25 |
12:46 |
2:34 |
10:15 |
129 108-137 |
1322 |
188 126-206 |
147 74-185 |
2/17 |
1.50 |
19:20 |
6:34 |
26:14 |
121 102-136 |
3175 |
159 54-206 |
88 1-181 |
2/27 |
1.75 |
21:30 |
2:10 |
8:40 |
125 108-133 |
1084 |
197 188-202 |
172 108-199 |
0/12 |
2.00 |
24:50 |
3:20 |
13:19 |
122 112-133 |
1624 |
175 62-204 |
162 2-205 |
4/3 |
2.25 |
27:05 |
2:15 |
8:59 |
135 130-140 |
1213 |
195 192-200 |
175 162-191 |
1/3 |
2.50 |
29:27 |
2:22 |
9:28 |
132 130-134 |
1250 |
195 188-200 |
169 161-182 |
2/5 |
2.75 |
31:54 |
2:27 |
9:50 |
132 125-139 |
1297 |
189 128-204 |
172 103-210 |
2/3 |
3.00 |
37:10 |
5:16 |
21:05 |
124 96-139 |
2615 |
163 48-202 |
129 1-204 |
2/2 |
3.25 |
39:37 |
2:27 |
9:48 |
130 124-140 |
1274 |
186 54-202 |
158 1-197 |
1/2 |
3.50 |
42:02 |
2:24 |
9:38 |
131 126-136 |
1262 |
191 122-198 |
165 143-177 |
4/0 |
3.75 |
44:20 |
2:18 |
9:13 |
137 133-140 |
1263 |
194 184-200 |
168 156-182 |
3/1 |
4.00 |
47:39 |
3:19 |
13:14 |
137 129-141 |
1813 |
177 52-198 |
165 3-220 |
5/2 |
4.25 |
51:03 |
3:24 |
13:37 |
133 111-151 |
1810 |
182 54-202 |
151 1-189 |
6/8 |
4.50 |
53:21 |
2:18 |
9:12 |
130 124-136 |
1196 |
193 188-200 |
172 128-202 |
5/2 |
4.75 |
57:56 |
4:35 |
18:22 |
130 120-137 |
2387 |
139 46-222 |
142 1-215 |
49/0 |
5.00 |
1:03:04 |
5:08 |
20:31 |
132 106-141 |
2709 |
157 50-198 |
154 1-220 |
40/0 |
5.25 |
1:05:35 |
2:31 |
10:04 |
125 112-142 |
1259 |
194 186-198 |
176 144-210 |
9/1 |
5.50 |
1:08:12 |
2:36 |
10:26 |
149 139-155 |
1554 |
193 180-210 |
140 42-185 |
4/16 |
5.68 |
1:10:51 |
2:39 |
14:39 |
133 120-152 |
1948 |
169 88-198 |
134 1-219 |
13/21 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:16 |
43.66% |
More |
800m |
4:25 |
8:53 |
48.75% |
More |
1km |
5:36 |
9:01 |
50.14% |
More |
Mile |
9:13 |
9:13 |
51.83% |
More |
5k |
35:04 |
11:17 |
46.47% |
More |
5 miles |
1:02:27 |
12:29 |
42.69% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:03 |
10:03 |
47.56 |
5km |
33:12 |
10:41 |
49.08 |
5M |
54:49 |
10:58 |
48.64 |
10km |
1:08:55 |
11:05 |
48.42 |
10M |
1:53:48 |
11:23 |
48.60 |
Half |
2:31:15 |
11:33 |
48.08 |
20M |
3:56:14 |
11:49 |
48.78 |
Mara |
5:14:00 |
11:59 |
48.94 |
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