Thu 8th Apr 2021 at 8:00am by NordRunner
Run > Easy
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Time
49:01
-
Miles 4.67
-
Min/mi 10:30
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Pacing
80.6%
-
WAVA
50.76
-
Stride(cm)
86
-
Cals
429
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Watts
158
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Cadence
179
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BPM
141
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%MHR
75.9
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B/mi 1482
-
Asc(m)
6
-
Hillscore
11
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Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 7:19(7:19/km) 131/148bpm 53cal 148/W 8.2/11.43kmph
2) 1km - 6:19(6:19/km) 144/149bpm 54cal 160/W 9.5/11.36kmph
3) 1km - 6:33(6:33/km) 142/149bpm 63cal 163/W 9.16/12.29kmph
4) 1km - 6:34(6:34/km) 144/150bpm 54cal 162/W 9.14/12.24kmph
5) 1km - 6:16(6:16/km) 145/157bpm 64cal 160/W 9.58/11.8kmph
6) 1km - 6:25(6:25/km) 141/147bpm 52cal 156/W 9.35/13.23kmph
7) 1km - 6:30(6:30/km) 144/149bpm 64cal 162/W 9.23/12.2kmph
8) 0.52km - 3:06(5:56/km) 137/144bpm 25cal 149/W 10.11/11.96kmph
===
1) 1km - 7:19(7:19/km) 131/148bpm 53cal 148/W 8.2/11.43kmph
2) 1km - 6:19(6:19/km) 144/149bpm 54cal 160/W 9.5/11.36kmph
3) 1km - 6:33(6:33/km) 142/149bpm 63cal 163/W 9.16/12.29kmph
4) 1km - 6:34(6:34/km) 144/150bpm 54cal 162/W 9.14/12.24kmph
5) 1km - 6:16(6:16/km) 145/157bpm 64cal 160/W 9.58/11.8kmph
6) 1km - 6:25(6:25/km) 141/147bpm 52cal 156/W 9.35/13.23kmph
7) 1km - 6:30(6:30/km) 144/149bpm 64cal 162/W 9.23/12.2kmph
8) 0.52km - 3:06(5:56/km) 137/144bpm 25cal 149/W 10.11/11.96kmph
7:19 6:19 6:33 6:34 6:16 6:25 6:30 3:06
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 | 1:34 | 1:34 | 12:29 | 112 93-121 | 1398 | 158 106-196 | 112 58-163 | 104/11 |
0.25 | 3:39 | 2:05 | 16:40 | 130 115-136 | 2167 | 130 108-190 | 143 95-201 | 18/2 |
0.38 | 4:58 | 1:19 | 10:35 | 141 134-145 | 1492 | 185 122-196 | 190 138-217 | 12/0 |
0.50 | 6:09 | 1:11 | 9:27 | 141 133-146 | 1332 | 190 134-198 | 156 143-169 | 7/2 |
0.63 | 7:21 | 1:12 | 9:39 | 139 132-148 | 1341 | 188 66-198 | 151 1-187 | 1/10 |
0.75 | 8:27 | 1:06 | 8:49 | 144 142-146 | 1270 | 195 192-198 | 169 161-182 | 1/4 |
0.88 | 9:35 | 1:07 | 8:59 | 146 142-149 | 1312 | 193 188-198 | 162 146-185 | 1/5 |
1.00 | 10:50 | 1:15 | 10:02 | 144 143-146 | 1444 | 180 120-198 | 172 113-219 | 4/4 |
1.13 | 12:01 | 1:11 | 9:27 | 143 139-146 | 1352 | 196 192-200 | 138 111-161 | 0/12 |
1.25 | 13:45 | 1:44 | 13:52 | 145 139-149 | 2011 | 155 114-196 | 158 112-219 | 9/4 |
1.38 | 15:20 | 1:36 | 12:45 | 144 140-149 | 1836 | 165 114-212 | 164 104-219 | 13/0 |
1.50 | 16:36 | 1:16 | 10:06 | 143 140-145 | 1445 | 182 116-200 | 164 105-200 | 4/2 |
1.63 | 17:50 | 1:13 | 9:48 | 140 136-143 | 1371 | 183 124-200 | 148 81-186 | 4/3 |
1.75 | 18:56 | 1:07 | 8:54 | 142 138-146 | 1264 | 197 192-200 | 177 171-194 | 0/5 |
1.88 | 20:18 | 1:21 | 10:49 | 142 138-147 | 1536 | 175 118-198 | 164 85-220 | 5/1 |
2.00 | 21:33 | 1:15 | 9:59 | 144 142-146 | 1438 | 181 118-212 | 173 108-201 | 3/2 |
2.13 | 23:08 | 1:35 | 12:43 | 143 139-148 | 1819 | 158 116-202 | 158 100-212 | 6/2 |
2.25 | 24:22 | 1:14 | 9:51 | 146 143-150 | 1438 | 181 122-196 | 180 127-214 | 11/0 |
2.38 | 25:45 | 1:23 | 11:07 | 145 140-149 | 1613 | 171 118-202 | 165 92-223 | 6/1 |
2.50 | 26:52 | 1:07 | 8:52 | 140 138-142 | 1242 | 196 192-202 | 132 106-155 | 2/7 |
2.63 | 27:57 | 1:05 | 8:40 | 141 140-143 | 1223 | 197 192-202 | 157 140-195 | 0/13 |
2.75 | 29:14 | 1:18 | 10:21 | 145 142-151 | 1501 | 190 122-212 | 156 105-204 | 3/2 |
2.88 | 30:21 | 1:07 | 8:54 | 145 143-147 | 1291 | 194 192-196 | 171 168-179 | 1/3 |
3.00 | 31:31 | 1:09 | 9:15 | 148 146-153 | 1369 | 193 192-198 | 179 168-215 | 3/1 |
3.13 | 33:21 | 1:50 | 14:39 | 145 133-157 | 2125 | 149 112-196 | 130 68-219 | 6/2 |
3.25 | 34:38 | 1:17 | 10:19 | 138 130-145 | 1425 | 171 116-198 | 146 77-228 | 3/0 |
3.38 | 35:43 | 1:05 | 8:43 | 144 142-145 | 1255 | 196 194-198 | 169 151-179 | 0/6 |
3.50 | 36:57 | 1:14 | 9:49 | 143 140-146 | 1404 | 186 120-208 | 170 111-192 | 4/3 |
3.63 | 38:14 | 1:17 | 10:16 | 139 134-142 | 1427 | 181 120-198 | 155 88-168 | 0/9 |
3.75 | 39:39 | 1:25 | 11:17 | 144 136-149 | 1625 | 178 120-196 | 168 92-206 | 10/0 |
3.88 | 41:08 | 1:29 | 11:54 | 147 145-149 | 1750 | 169 116-194 | 172 129-223 | 11/0 |
4.00 | 42:15 | 1:07 | 8:59 | 143 138-149 | 1285 | 195 188-200 | 156 138-181 | 2/6 |
4.13 | 43:29 | 1:14 | 9:53 | 145 139-148 | 1434 | 194 192-202 | 171 146-192 | 1/5 |
4.25 | 44:52 | 1:22 | 10:58 | 140 130-146 | 1535 | 184 114-202 | 134 55-195 | 0/6 |
4.38 | 46:10 | 1:18 | 10:26 | 145 141-148 | 1513 | 189 118-200 | 171 131-207 | 5/2 |
4.50 | 47:15 | 1:05 | 8:43 | 138 137-141 | 1204 | 196 192-200 | 145 132-159 | 0/13 |
4.63 | 48:26 | 1:11 | 9:28 | 136 130-141 | 1288 | 191 58-204 | 142 1-160 | 0/13 |
4.67 | 49:00 | 34 | 11:23 | 132 130-135 | 1502 | 187 94-198 | 169 162-184 | 0/0 |
Heart
141/157max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 6m,
Range 142m, Flat prediction 46:21
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
37 9.4% | 13:45 |
29 5.0% | 12:09 |
24 5.9% | 11:34 |
24 3.9% | 11:17 |
See your biggest climbs |
Power
158W (228 max)
Power Graph
Power Bands
Cadence
179 (212 max)
Stride Length: 86cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 80.1 | 193 | 4.1 | 39:16 | 9:32 |
Walk | 19.7 | 119 | 0.6 | 9:38 | 17:23 |
Still | 0.2 | - | - | 6 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:40 | 9:40 | 49.44 |
5km | 31:54 | 10:16 | 51.08 |
5M | 52:40 | 10:32 | 50.63 |
10km | 1:06:14 | 10:40 | 50.38 |
10M | 1:49:21 | 10:56 | 50.58 |
Half | 2:25:20 | 11:06 | 50.04 |
20M | 3:47:00 | 11:21 | 50.76 |
Mara | 5:01:43 | 11:31 | 50.93 |
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