Fri 16th Sep 2022 at 1:39pm by NordRunner
Run > Strides
-
Time
40:52
-
Miles
4.00
-
Min/mi
10:13
-
Pacing
92%
-
WAVA
52.81
-
Stride(cm)
82
-
Cals
400
-
Watts
187
-
Cadence
192
-
BPM
143
-
%MHR
76.8
-
B/mi
1459
-
Asc(m)
22
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2.16km - 13:41(6:21/km) 141/150bpm [894b/km] 124cal 194/263W
2) 2.16km - 1(0/km) 141/150bpm [1b/km] 124cal 194/263W
3) 1.09km - 7:18(6:43/km) 141/147bpm [947b/km] 62cal 176/221W
4) 1.59km - 9:51(6:11/km) 147/163bpm [909b/km] 90cal 191/260W
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 |
1:16 |
1:16 +5
|
10:10 |
121 79-135 |
1229 |
195 190-198 |
202 175-229 |
1/1 |
0.25 |
2:26 |
1:10 |
9:20 |
136 134-138 |
1270 |
194 192-196 |
197 186-204 |
2/2 |
0.38 |
3:42 |
1:16 |
10:07 |
135 133-138 |
1366 |
192 188-196 |
189 176-205 |
2/1 |
0.50 |
4:58 |
1:15 |
10:03 |
139 134-141 |
1398 |
193 190-194 |
186 171-208 |
1/2 |
0.63 |
6:08 |
1:10 |
9:23 |
142 138-145 |
1333 |
193 192-196 |
207 178-228 |
2/3 |
0.75 |
7:23 |
1:15 |
9:57 |
147 141-150 |
1462 |
194 190-202 |
211 179-263 |
3/2 |
0.88 |
8:36 |
1:14 |
9:49 |
145 142-146 |
1424 |
194 190-196 |
189 173-203 |
2/1 |
1.00 |
9:54 |
1:18 |
10:25 |
146 144-148 |
1521 |
191 188-196 |
210 193-224 |
5/0 |
1.13 |
11:13 |
1:19 |
10:32 |
146 144-148 |
1538 |
189 186-192 |
206 183-244 |
4/1 |
1.25 |
12:44 |
1:30 |
12:02 |
145 142-148 |
1744 |
189 184-194 |
183 131-218 |
3/1 |
1.38 |
14:04 |
1:20 |
10:42 |
142 136-149 |
1520 |
182 114-200 |
157 52-252 |
1/3 |
1.50 |
15:16 |
1:12 |
9:35 |
143 140-146 |
1370 |
196 190-198 |
180 158-210 |
0/6 |
1.63 |
16:34 |
1:19 |
10:30 |
141 139-144 |
1480 |
192 116-196 |
172 70-211 |
1/3 |
1.75 |
17:48 |
1:14 |
9:52 |
143 140-145 |
1411 |
193 190-196 |
183 177-214 |
2/2 |
1.88 |
19:08 |
1:20 |
10:36 |
147 143-151 |
1559 |
191 130-198 |
187 68-234 |
2/3 |
2.00 |
20:23 |
1:15 |
10:00 |
147 144-150 |
1470 |
194 190-196 |
185 175-198 |
1/2 |
2.13 |
21:38 |
1:15 |
10:01 |
145 142-151 |
1452 |
193 190-198 |
184 173-193 |
1/2 |
2.25 |
22:53 |
1:15 |
10:00 |
142 141-144 |
1421 |
192 190-192 |
183 175-193 |
3/2 |
2.38 |
24:14 |
1:21 |
10:46 |
142 140-145 |
1529 |
191 190-194 |
180 164-197 |
1/1 |
2.50 |
25:36 |
1:22 |
10:56 |
143 139-147 |
1563 |
191 188-194 |
172 164-179 |
1/1 |
2.63 |
26:57 |
1:21 |
10:49 |
140 138-143 |
1515 |
191 186-194 |
174 161-192 |
2/2 |
2.75 |
28:18 |
1:21 |
10:45 |
140 138-141 |
1505 |
191 188-194 |
176 160-218 |
1/1 |
2.88 |
29:40 |
1:22 |
10:59 |
140 137-143 |
1539 |
190 182-194 |
177 153-212 |
1/2 |
3.00 |
30:59 |
1:19 |
10:32 |
141 137-143 |
1486 |
192 174-196 |
187 156-221 |
2/1 |
3.13 |
32:22 |
1:23 |
11:00 |
141 137-142 |
1551 |
190 184-194 |
177 157-209 |
2/2 |
3.25 |
33:42 |
1:20 |
10:43 |
143 140-145 |
1531 |
191 188-192 |
200 169-259 |
4/1 |
3.38 |
35:01 |
1:19 |
10:32 |
139 136-143 |
1465 |
192 188-198 |
169 135-187 |
1/4 |
3.50 |
36:20 |
1:19 |
10:35 |
139 137-144 |
1471 |
190 186-194 |
180 169-202 |
1/2 |
3.63 |
37:39 |
1:19 |
10:31 |
140 137-143 |
1473 |
191 190-194 |
178 165-193 |
2/2 |
3.75 |
38:43 |
1:04 |
8:31 |
156 143-163 |
1329 |
197 188-200 |
213 185-247 |
3/2 |
3.88 |
39:51 |
1:07 |
8:59 |
160 158-162 |
1438 |
197 190-200 |
210 201-260 |
2/2 |
4.00 |
40:57 |
1:06 |
8:54 |
161 159-163 |
1433 |
198 192-200 |
214 197-229 |
3/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.2 |
192 |
4 |
40:37 |
10:11 |
Walk |
0.7 |
119 |
0 |
17 |
26:13 |
Still |
0.1 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:42 |
42.06% |
More |
800m |
4:35 |
9:14 |
47.66% |
More |
1km |
5:54 |
9:29 |
48.40% |
More |
Mile |
9:49 |
9:49 |
49.59% |
More |
5k |
32:05 |
10:20 |
51.71% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:29 |
9:29 |
51.29 |
5km |
31:19 |
10:05 |
52.97 |
5M |
51:42 |
10:20 |
52.55 |
10km |
1:05:00 |
10:28 |
52.33 |
10M |
1:47:20 |
10:44 |
52.55 |
Half |
2:22:39 |
10:53 |
52.00 |
20M |
3:42:48 |
11:08 |
52.76 |
Mara |
4:56:09 |
11:18 |
52.93 |
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