Sat 10th Apr 2021 at 1:00pm by NordRunner
Run > Easy
-
Time
56:12
-
Miles
5.22
-
Min/mi
10:46
-
Pacing
76%
-
WAVA
49.60
-
Stride(cm)
84
-
Cals
442
-
Watts
154
-
Cadence
178
-
BPM
132
-
%MHR
70.8
-
B/mi
1417
-
Asc(m)
4
-
Hillscore
10
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 7:16(7:16/km) 127/135bpm 54cal 157/W 8.26/12.24kmph
2) 1km - 7:05(7:05/km) 128/138bpm 51cal 141/W 8.47/11.73kmph
3) 1km - 7:31(7:31/km) 129/142bpm 59cal 141/W 7.98/11.54kmph
4) 1km - 6:29(6:29/km) 131/138bpm 52cal 146/W 9.26/13.79kmph
5) 1km - 5:57(5:57/km) 133/141bpm 48cal 167/W 10.08/12.5kmph
6) 1km - 6:31(6:31/km) 135/143bpm 48cal 161/W 9.21/12.16kmph
7) 1km - 6:23(6:23/km) 136/142bpm 58cal 167/W 9.4/11.69kmph
8) 1km - 6:01(6:01/km) 136/149bpm 49cal 163/W 9.97/13.09kmph
9) 0.4km - 2:58(7:23/km) 132/143bpm 23cal 145/W 8.13/12.37kmph
7:16 7:05 7:31 6:29 5:57 6:31 6:23 6:01 2:58
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 |
2:47 |
2:47 |
11:09 |
125 103-134 |
1394 |
173 112-194 |
176 85-221 |
96/0 |
0.50 |
6:07 |
3:20 |
13:18 |
128 120-135 |
1703 |
161 106-198 |
140 65-208 |
12/2 |
0.75 |
8:35 |
2:28 |
9:54 |
129 119-135 |
1276 |
182 118-198 |
156 62-190 |
5/4 |
1.00 |
11:24 |
2:49 |
11:15 |
129 117-136 |
1452 |
184 58-200 |
156 2-188 |
3/4 |
1.25 |
14:55 |
3:31 |
14:03 |
126 111-138 |
1770 |
155 98-200 |
124 66-185 |
4/4 |
1.50 |
18:17 |
3:23 |
13:31 |
124 106-139 |
1675 |
157 102-196 |
115 35-169 |
7/7 |
1.75 |
21:04 |
2:47 |
11:06 |
131 117-141 |
1455 |
178 54-200 |
164 2-215 |
10/3 |
2.00 |
24:15 |
3:11 |
12:43 |
136 121-142 |
1729 |
172 100-202 |
159 4-228 |
13/1 |
2.25 |
27:23 |
3:08 |
12:33 |
129 114-138 |
1619 |
180 94-208 |
136 3-216 |
15/8 |
2.50 |
29:35 |
2:12 |
8:49 |
133 127-137 |
1172 |
196 192-200 |
159 141-187 |
2/20 |
2.75 |
32:08 |
2:33 |
10:11 |
134 129-139 |
1365 |
184 120-198 |
174 91-225 |
6/7 |
3.00 |
34:29 |
2:21 |
9:25 |
131 125-136 |
1235 |
190 124-202 |
154 73-178 |
4/19 |
3.25 |
36:46 |
2:17 |
9:06 |
139 136-142 |
1266 |
195 186-200 |
177 165-193 |
4/6 |
3.50 |
39:53 |
3:07 |
12:27 |
131 114-142 |
1631 |
166 106-200 |
147 53-216 |
9/3 |
3.75 |
42:06 |
2:13 |
8:51 |
138 135-143 |
1222 |
197 192-200 |
173 157-187 |
7/11 |
4.00 |
44:48 |
2:42 |
10:48 |
133 123-139 |
1437 |
178 108-198 |
168 79-220 |
8/9 |
4.25 |
47:26 |
2:38 |
10:33 |
138 135-142 |
1455 |
177 106-208 |
170 89-214 |
17/1 |
4.50 |
49:38 |
2:12 |
8:47 |
135 132-138 |
1186 |
198 192-204 |
160 141-190 |
5/22 |
4.75 |
52:05 |
2:27 |
9:48 |
139 127-149 |
1363 |
187 62-200 |
179 1-242 |
12/8 |
5.00 |
54:38 |
2:33 |
10:12 |
133 125-147 |
1358 |
193 118-212 |
137 55-204 |
1/36 |
5.22 |
57:18 |
2:40 |
12:06 |
133 123-143 |
1609 |
177 92-200 |
152 1-219 |
11/3 |
Elevation
Biggest Climbs (m) |
Min/mi |
27 4.0% |
12:41
|
16 5.3% |
11:07
|
13 5.5% |
9:09
|
11 7.8% |
12:31
|
11 5.5% |
10:55
|
11 3.5% |
10:00
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
79.2 |
194 |
4.6 |
45:25 |
9:51 |
Walk |
20.1 |
117 |
0.6 |
11:31 |
18:53 |
Still |
0.6 |
- |
- |
22 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:33 |
42.24% |
More |
800m |
4:32 |
9:06 |
47.56% |
More |
1km |
5:45 |
9:15 |
48.86% |
More |
Mile |
9:18 |
9:18 |
51.37% |
More |
5k |
31:46 |
10:13 |
51.31% |
More |
5 miles |
54:36 |
10:55 |
48.83% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:51 |
9:51 |
48.52 |
5km |
32:32 |
10:28 |
50.09 |
5M |
53:42 |
10:44 |
49.65 |
10km |
1:07:32 |
10:52 |
49.41 |
10M |
1:51:30 |
11:09 |
49.61 |
Half |
2:28:11 |
11:19 |
49.07 |
20M |
3:51:27 |
11:34 |
49.79 |
Mara |
5:07:38 |
11:45 |
49.95 |
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