Mon 12th Sep 2022 at 2:47pm by NordRunner
Run > Recovery Run
-
Time
32:01
-
Miles
2.91
-
Min/mi
11:00
-
Pacing
92%
-
WAVA
48.35
-
Stride(cm)
77
-
Cals
273
-
Cadence
189
-
BPM
133
-
%MHR
71.4
-
B/mi
1462
-
Asc(m)
19
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:24(6:24/km) 127/139bpm [812b/km] 60cal
2) 1km - 6:56(6:56/km) 135/147bpm [936b/km] 61cal
3) 1km - 6:49(6:49/km) 135/139bpm [921b/km] 57cal
4) 1km - 7:03(7:03/km) 135/140bpm [952b/km] 56cal
5) 0.68km - 4:48(7:04/km) 134/137bpm [947b/km] 39cal
6) 0km - 1(4:13/km) 134/134bpm [564b/km]
6:24 6:56 6:49 7:03 4:48 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:17 |
1:17 |
10:14 |
114 86-133 |
1166 |
192 186-196 |
1/1 |
0.25 |
2:35 |
1:18 |
10:24 |
129 126-134 |
1341 |
191 188-194 |
1/2 |
0.38 |
3:52 |
1:17 +1
|
10:19 |
128 124-133 |
1320 |
191 190-194 |
1/1 |
0.50 |
5:10 |
1:18 |
10:22 |
131 124-136 |
1357 |
192 186-196 |
2/1 |
0.63 |
6:27 |
1:17 |
10:15 |
135 131-139 |
1383 |
192 188-194 |
2/0 |
0.75 |
8:09 |
1:42 +12
|
13:38 |
139 130-147 |
1895 |
188 184-190 |
3/0 |
0.88 |
9:36 |
1:27 |
11:39 |
135 129-143 |
1574 |
184 116-192 |
3/0 |
1.00 |
11:00 |
1:24 |
11:11 |
135 134-137 |
1511 |
186 182-190 |
3/0 |
1.13 |
12:18 |
1:18 |
10:23 |
133 132-135 |
1381 |
190 188-194 |
2/3 |
1.25 |
13:36 |
1:18 |
10:24 |
134 130-139 |
1393 |
193 190-198 |
2/6 |
1.38 |
14:59 |
1:23 |
11:04 |
134 130-137 |
1484 |
191 184-194 |
0/4 |
1.50 |
16:21 |
1:22 |
10:55 |
135 132-137 |
1473 |
190 182-192 |
1/2 |
1.63 |
17:43 |
1:22 |
10:56 |
137 134-139 |
1498 |
189 184-194 |
2/3 |
1.75 |
19:06 |
1:23 |
11:03 |
134 131-135 |
1480 |
190 188-194 |
3/2 |
1.88 |
20:28 |
1:22 |
10:56 |
134 129-137 |
1465 |
189 186-190 |
2/3 |
2.00 |
21:49 |
1:21 |
10:52 |
137 134-140 |
1488 |
191 186-196 |
3/2 |
2.13 |
23:12 |
1:23 |
11:06 |
134 133-139 |
1488 |
189 186-190 |
3/3 |
2.25 |
24:36 |
1:24 |
11:09 |
134 130-136 |
1495 |
189 186-190 |
2/2 |
2.38 |
26:12 |
1:35 |
12:43 |
135 129-139 |
1718 |
181 120-192 |
2/1 |
2.50 |
27:34 |
1:22 |
10:58 |
133 129-137 |
1459 |
189 186-194 |
2/2 |
2.63 |
28:57 |
1:24 |
11:09 |
134 131-137 |
1493 |
188 186-192 |
1/3 |
2.75 |
30:21 |
1:24 |
11:12 |
133 132-134 |
1490 |
187 184-190 |
2/1 |
2.88 |
31:47 |
1:26 |
11:26 |
134 132-136 |
1531 |
188 184-190 |
3/3 |
2.91 |
32:13 |
26 |
12:28 |
134 132-135 |
1671 |
187 186-188 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.5 |
189 |
2.9 |
31:45 |
11:02 |
Walk |
0.7 |
118 |
0 |
13 |
18:07 |
Still |
0.2 |
- |
- |
3 |
- |
Pause |
0.6 |
- |
- |
12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:32 |
10:12 |
35.89% |
More |
800m |
5:07 |
10:17 |
42.81% |
More |
1km |
6:23 |
10:17 |
44.67% |
More |
Mile |
10:47 |
10:47 |
45.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:23 |
10:23 |
46.85 |
5km |
34:18 |
11:02 |
48.37 |
5M |
56:38 |
11:20 |
47.97 |
10km |
1:11:13 |
11:28 |
47.76 |
10M |
1:57:34 |
11:45 |
47.97 |
Half |
2:36:16 |
11:56 |
47.47 |
20M |
4:04:05 |
12:12 |
48.16 |
Mara |
5:24:25 |
12:23 |
48.32 |
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