Fri 12th May 2023 at 12:46pm by NordRunner
Run > Easy
-
Time
52:19
-
Miles
4.34
-
Min/mi
12:03
-
Pacing
77%
-
WAVA
44.92
-
Stride(cm)
72
-
Cals
390
-
Watts
170
-
Cadence
186
-
BPM
138
-
%MHR
74.3
-
B/mi
1666
-
Asc(m)
52
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 7:23(7:23/km) 130/140bpm [960b/km] 58cal 190/266W
2) 1km - 6:42(6:42/km) 140/147bpm [938b/km] 56cal 177/231W
3) 1km - 7:00(7:00/km) 141/146bpm [986b/km] 55cal 164/222W
4) 1km - 7:06(7:06/km) 143/154bpm [1016b/km] 58cal 176/229W
5) 1km - 7:24(7:24/km) 142/147bpm [1050b/km] 57cal 161/234W
6) 1km - 7:20(7:20/km) 141/147bpm [1034b/km] 57cal 162/211W
7) 1km - 7:38(7:38/km) 132/142bpm [1007b/km] 48cal 132/200W
8) 0.01km - 8(19:30/km) 129/129bpm [2515b/km] 1cal 54/68W
7:23 6:42 7:00 7:06 7:24 7:20 7:38 8
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 |
1:28 |
1:28 |
11:41 |
116 81-129 |
1355 |
186 182-190 |
209 180-249 |
8/0 |
0.25 |
3:00 |
1:32 |
12:19 |
130 129-136 |
1602 |
187 182-192 |
218 185-250 |
11/0 |
0.38 |
4:37 |
1:37 |
12:56 |
138 136-140 |
1785 |
178 110-196 |
192 108-266 |
7/1 |
0.50 |
6:04 |
1:27 |
11:39 |
132 126-135 |
1539 |
187 120-196 |
174 102-214 |
4/2 |
0.63 |
7:25 |
1:20 |
10:44 |
136 135-137 |
1459 |
193 188-196 |
170 156-188 |
0/3 |
0.75 |
8:45 |
1:20 |
10:37 |
137 137-138 |
1455 |
193 188-198 |
175 165-180 |
1/4 |
0.88 |
10:02 |
1:17 |
10:17 |
139 138-140 |
1430 |
193 190-198 |
168 148-180 |
1/5 |
1.00 |
11:27 |
1:25 |
11:23 |
145 140-147 |
1649 |
192 188-196 |
201 169-231 |
5/1 |
1.13 |
12:50 |
1:23 |
11:02 |
141 137-146 |
1555 |
188 122-196 |
165 79-217 |
1/6 |
1.25 |
14:09 |
1:19 |
10:32 |
140 139-141 |
1474 |
193 190-196 |
173 168-178 |
0/5 |
1.38 |
15:38 |
1:29 |
11:51 |
144 140-145 |
1706 |
183 120-196 |
169 76-206 |
3/4 |
1.50 |
17:13 |
1:35 +4
|
12:42 |
138 127-145 |
1752 |
183 120-196 |
178 52-222 |
3/1 |
1.63 |
18:32 |
1:19 |
10:31 |
143 140-146 |
1503 |
194 190-198 |
169 158-184 |
0/6 |
1.75 |
20:00 |
1:28 |
11:43 |
140 130-143 |
1640 |
183 122-244 |
163 62-197 |
0/7 |
1.88 |
21:15 |
1:16 |
10:07 |
137 134-141 |
1385 |
196 192-198 |
166 146-199 |
1/6 |
2.00 |
22:43 |
1:28 |
11:43 |
142 137-145 |
1663 |
186 118-238 |
173 67-199 |
2/2 |
2.13 |
24:18 |
1:35 |
12:38 |
142 135-148 |
1793 |
174 118-236 |
170 109-229 |
2/3 |
2.25 |
25:36 |
1:19 |
10:28 |
139 135-143 |
1456 |
193 190-198 |
180 166-218 |
2/3 |
2.38 |
27:03 |
1:27 |
11:36 |
147 143-154 |
1706 |
189 122-244 |
180 104-221 |
2/2 |
2.50 |
28:26 |
1:22 |
11:00 |
145 143-149 |
1594 |
194 190-244 |
183 134-210 |
2/3 |
2.63 |
29:52 |
1:26 |
11:25 |
144 138-147 |
1645 |
186 122-198 |
172 120-204 |
0/8 |
2.75 |
31:32 |
1:40 +9
|
13:21 |
136 132-139 |
1816 |
185 108-198 |
150 75-196 |
3/6 |
2.88 |
33:02 |
1:30 |
12:01 |
140 137-143 |
1682 |
182 122-200 |
186 141-234 |
1/3 |
3.00 |
34:23 |
1:21 |
10:47 |
144 141-145 |
1554 |
192 188-194 |
176 163-196 |
2/3 |
3.13 |
36:00 |
1:37 |
12:57 |
144 140-146 |
1865 |
167 96-200 |
168 64-212 |
5/2 |
3.25 |
37:21 |
1:21 |
10:47 |
144 140-145 |
1553 |
192 188-196 |
170 150-188 |
1/3 |
3.38 |
38:44 |
1:24 |
11:08 |
144 141-146 |
1603 |
191 186-194 |
174 166-191 |
3/2 |
3.50 |
40:21 |
1:37 |
12:52 |
142 136-147 |
1828 |
177 100-196 |
165 59-203 |
1/2 |
3.63 |
41:54 |
1:34 |
12:28 |
141 137-144 |
1758 |
175 112-194 |
167 78-211 |
3/4 |
3.75 |
43:50 |
1:55 +29
|
15:24 |
132 123-138 |
2032 |
192 96-202 |
147 69-184 |
0/15 |
3.88 |
45:13 |
1:23 |
11:07 |
136 131-139 |
1513 |
192 182-196 |
152 133-166 |
0/14 |
4.00 |
47:06 |
1:53 +6
|
15:01 |
128 118-137 |
1921 |
171 96-202 |
110 35-158 |
0/11 |
4.13 |
49:40 |
2:34 +1:02
|
20:33 |
126 116-131 |
2589 |
193 112-206 |
134 98-200 |
0/13 |
4.25 |
51:04 |
1:24 |
11:11 |
131 124-137 |
1465 |
191 186-196 |
149 139-200 |
0/9 |
4.34 |
52:19 |
1:15 |
13:32 |
139 129-142 |
1881 |
177 104-194 |
151 56-181 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.0 |
192 |
4.1 |
45:49 |
11:34 |
Walk |
7.9 |
117 |
0.2 |
4:18 |
19:18 |
Still |
0.7 |
- |
- |
22 |
- |
Pause |
3.4 |
- |
- |
1:50 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:36 |
10:26 |
35.06% |
More |
800m |
5:18 |
10:40 |
41.22% |
More |
1km |
6:40 |
10:44 |
42.81% |
More |
Mile |
11:00 |
11:00 |
44.23% |
More |
5k |
35:26 |
11:24 |
46.83% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:08 |
11:08 |
43.69 |
5km |
36:47 |
11:50 |
45.10 |
5M |
1:00:44 |
12:09 |
44.73 |
10km |
1:16:22 |
12:17 |
44.54 |
10M |
2:06:05 |
12:37 |
44.73 |
Half |
2:47:35 |
12:48 |
44.26 |
20M |
4:21:44 |
13:05 |
44.91 |
Mara |
5:47:53 |
13:17 |
45.06 |
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