Thu 6th Oct 2022 at 1:55pm by NordRunner
Run > Race Pace
-
Time
51:41
-
Miles
6.23
-
Min/mi
8:18
-
Pacing
91%
-
WAVA
65.96
-
Stride(cm)
95
-
Cals
578
-
Watts
219
-
Cadence
205
-
BPM
174
-
%MHR
93.4
-
B/mi
1441
-
Asc(m)
75
-
Hillscore
3
-
Surface
Road
Notes & Comments
Terrible pacing. Had to climb a fence twice and divert round a flooded boardwalk.
Split Summary
===
1) 1km - 5:09(5:09/km) 152/164bpm [784b/km] 52cal 224/345W
2) 1km - 4:48(4:48/km) 168/176bpm [807b/km] 52cal 193/260W
3) 1km - 4:59(4:59/km) 175/179bpm [871b/km] 57cal 198/299W
4) 1km - 5:07(5:07/km) 177/181bpm [905b/km] 59cal 216/264W
5) 1km - 5:10(5:10/km) 178/182bpm [919b/km] 59cal 231/280W
6) 1km - 5:18(5:18/km) 178/181bpm [942b/km] 60cal 239/329W
7) 1km - 5:11(5:11/km) 177/180bpm [917b/km] 59cal 212/323W
8) 1km - 5:22(5:22/km) 177/180bpm [950b/km] 60cal 205/248W
9) 1km - 5:22(5:22/km) 176/180bpm [945b/km] 60cal 235/297W
10) 1km - 5:10(5:10/km) 178/182bpm [919b/km] 59cal 226/272W
11) 0.02km - 6(4:36/km) 179/180bpm [822b/km] 1cal 261/265W
5:09 4:48 4:59 5:07 5:10 5:18 5:11 5:22 5:22 5:10 6
|
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 |
1:56 |
1:56 |
7:45 |
142 116-147 |
1102 |
204 196-212 |
184 107-345 |
2/23 |
| 0.50 |
4:09 |
2:12 |
8:49 |
157 145-163 |
1383 |
200 196-204 |
263 158-327 |
21/2 |
| 0.75 |
6:09 |
2:01 |
8:03 |
162 161-164 |
1304 |
204 200-208 |
197 154-260 |
3/12 |
| 1.00 |
8:04 |
1:54 |
7:38 |
166 161-169 |
1267 |
207 204-214 |
178 141-208 |
0/16 |
| 1.25 |
10:00 |
1:57 |
7:47 |
172 167-177 |
1338 |
207 204-212 |
218 170-260 |
4/3 |
| 1.50 |
11:59 |
1:59 |
7:54 |
175 172-178 |
1384 |
207 204-210 |
190 160-212 |
1/13 |
| 1.75 |
14:24 |
2:25 +18
|
9:38 |
175 171-179 |
1687 |
206 192-212 |
215 162-299 |
5/8 |
| 2.00 |
16:15 |
1:51 |
7:26 |
176 174-178 |
1307 |
208 204-212 |
206 175-264 |
5/11 |
| 2.25 |
18:18 |
2:03 |
8:10 |
177 174-180 |
1446 |
206 204-208 |
215 200-239 |
7/1 |
| 2.50 |
20:27 |
2:09 |
8:36 |
178 175-181 |
1531 |
204 200-208 |
218 196-280 |
6/4 |
| 2.75 |
22:24 |
1:57 |
7:49 |
177 174-181 |
1384 |
208 204-212 |
236 215-278 |
2/13 |
| 3.00 |
24:33 |
2:09 |
8:37 |
178 176-180 |
1534 |
205 186-210 |
232 136-266 |
6/8 |
| 3.25 |
26:43 |
2:10 |
8:39 |
177 174-182 |
1532 |
204 198-206 |
232 195-299 |
8/10 |
| 3.50 |
28:52 |
2:09 |
8:36 |
179 176-181 |
1539 |
205 202-208 |
241 194-329 |
9/9 |
| 3.75 |
30:59 |
2:07 |
8:27 |
178 176-180 |
1503 |
205 202-208 |
234 168-271 |
11/8 |
| 4.00 |
33:07 |
2:08 |
8:32 |
178 175-180 |
1518 |
204 200-208 |
218 161-323 |
6/9 |
| 4.25 |
35:10 |
2:03 +2
|
8:13 |
177 174-179 |
1454 |
205 202-208 |
206 187-221 |
3/2 |
| 4.50 |
37:16 |
2:06 |
8:23 |
178 176-180 |
1493 |
203 200-208 |
204 182-227 |
4/4 |
| 4.75 |
39:26 |
2:11 |
8:42 |
177 175-179 |
1541 |
201 194-204 |
204 184-248 |
5/4 |
| 5.00 |
41:36 |
2:10 |
8:41 |
176 173-178 |
1529 |
201 198-204 |
210 186-246 |
8/2 |
| 5.25 |
43:44 |
2:07 |
8:29 |
175 174-178 |
1484 |
203 198-208 |
232 199-259 |
6/7 |
| 5.50 |
45:55 |
2:11 |
8:44 |
176 174-179 |
1537 |
203 198-206 |
238 198-297 |
5/7 |
| 5.75 |
48:05 |
2:10 |
8:40 |
178 175-180 |
1544 |
204 200-208 |
237 200-272 |
8/7 |
| 6.00 |
50:10 |
2:05 |
8:21 |
177 174-179 |
1478 |
205 202-208 |
226 191-269 |
3/6 |
| 6.23 |
52:00 |
1:50 |
8:05 |
178 176-182 |
1440 |
207 204-210 |
221 200-265 |
4/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.9 |
204 |
6.2 |
51:57 |
8:21 |
| Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
| Still |
0.1 |
- |
- |
3 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:51 |
7:25 |
49.36% |
More |
| 800m |
3:48 |
7:40 |
57.43% |
More |
| 1km |
4:48 |
7:44 |
59.42% |
More |
| Mile |
7:47 |
7:47 |
62.54% |
More |
| 5k |
25:30 |
8:12 |
65.07% |
More |
| 5 miles |
41:37 |
8:19 |
65.30% |
More |
| 10k |
51:53 |
8:21 |
65.55% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:31 |
7:31 |
64.71 |
| 5km |
24:50 |
8:00 |
66.80 |
| 5M |
41:00 |
8:12 |
66.27 |
| 10km |
51:32 |
8:18 |
66.01 |
| 10M |
1:25:06 |
8:31 |
66.28 |
| Half |
1:53:06 |
8:38 |
65.59 |
| 20M |
2:56:39 |
8:50 |
66.55 |
| Mara |
3:54:48 |
8:58 |
66.76 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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