Mon 15th May 2023 at 1:17pm by NordRunner
Run > Tempo
-
Time
1:12:41
-
Miles
7.08
-
Min/mi
10:16
-
Pacing
73%
-
WAVA
54.35
-
Stride(cm)
84
-
Cals
625
-
Watts
170
-
Cadence
187
-
BPM
151
-
%MHR
81.1
-
B/mi
1549
-
Asc(m)
104
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:31(6:31/km) 133/143bpm [866b/km] 54cal 192/247W
2) 0.54km - 3:29(6:24/km) 145/151bpm [928b/km] 31cal 185/256W
3) 1km - 5:26(5:26/km) 159/163bpm [864b/km] 53cal 201/283W
4) 0.44km - 2:34(5:50/km) 159/162bpm [927b/km] 25cal 204/267W
5) 0.33km - 3:00(9:14/km) 138/157bpm [1273b/km] 20cal 103/186W
6) 1km - 5:38(5:38/km) 159/163bpm [896b/km] 55cal 201/281W
7) 0.35km - 2:22(6:44/km) 158/162bpm [1064b/km] 22cal 191/289W
8) 0.29km - 3:00(10:13/km) 141/160bpm [1440b/km] 21cal 111/215W
9) 1km - 5:05(5:05/km) 159/163bpm [809b/km] 50cal 184/289W
10) 0.52km - 2:55(5:39/km) 164/168bpm [926b/km] 29cal 195/284W
11) 0.31km - 3:00(9:48/km) 139/161bpm [1362b/km] 16cal 86/209W
12) 1km - 5:22(5:22/km) 159/164bpm [854b/km] 53cal 190/250W
13) 0.41km - 2:38(6:22/km) 163/166bpm [1037b/km] 26cal 209/257W
14) 0.3km - 3:00(10:03/km) 137/163bpm [1378b/km] 16cal 91/195W
15) 1km - 5:06(5:06/km) 160/164bpm [816b/km] 51cal 182/234W
16) 0.56km - 2:54(5:10/km) 162/167bpm [837b/km] 29cal 177/218W
17) 1km - 8:08(8:08/km) 142/163bpm [1156b/km] 54cal 130/192W
18) 0.27km - 1:52(6:54/km) 143/145bpm [987b/km] 14cal 162/176W
19) 0.11km - 50(7:55/km) 141/145bpm [1116b/km] 6cal 147/185W
6:31 3:29 5:26 2:34 3:00 5:38 2:22 3:00 5:05 2:55 3:00 5:22 2:38 3:00 5:06 2:54 8:08 1:52 50
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 |
2:46 |
2:46 |
11:03 |
129 100-137 |
1425 |
186 180-190 |
220 180-247 |
18/0 |
0.50 |
5:18 |
2:32 |
10:09 |
137 133-143 |
1391 |
193 186-196 |
178 147-245 |
7/5 |
0.75 |
7:56 |
2:38 |
10:31 |
141 132-151 |
1483 |
192 188-198 |
190 137-256 |
8/8 |
1.00 |
10:18 |
2:22 |
9:29 |
148 142-159 |
1403 |
197 192-208 |
173 131-261 |
6/7 |
1.25 |
12:30 |
2:12 |
8:47 |
158 153-163 |
1388 |
202 198-206 |
207 172-283 |
5/4 |
1.50 |
14:43 |
2:13 |
8:52 |
160 156-162 |
1419 |
201 198-204 |
198 183-213 |
3/3 |
1.75 |
17:02 |
2:20 |
9:18 |
160 156-162 |
1489 |
200 198-204 |
203 170-267 |
7/2 |
2.00 |
20:08 |
3:06 |
12:24 |
145 131-160 |
1797 |
162 114-204 |
125 57-194 |
2/8 |
2.25 |
22:32 |
2:24 |
9:34 |
150 129-163 |
1436 |
181 112-210 |
175 88-250 |
3/5 |
2.50 |
24:47 |
2:15 |
8:59 |
160 157-162 |
1439 |
202 198-208 |
194 151-281 |
9/5 |
2.75 |
27:19 |
2:33 |
10:10 |
158 154-161 |
1607 |
199 192-208 |
186 112-239 |
15/6 |
3.00 |
30:57 |
3:37 +2
|
14:30 |
150 135-162 |
2174 |
154 76-202 |
156 28-289 |
8/0 |
3.25 |
33:18 |
2:21 |
9:24 |
150 134-163 |
1409 |
184 118-214 |
168 78-238 |
2/7 |
3.50 |
35:28 |
2:10 |
8:41 |
158 153-162 |
1371 |
202 196-210 |
178 132-289 |
5/20 |
3.75 |
37:32 |
2:05 |
8:18 |
162 159-168 |
1345 |
204 202-208 |
179 159-221 |
0/18 |
4.00 |
39:50 |
2:18 |
9:11 |
163 160-168 |
1497 |
201 198-208 |
198 152-284 |
8/5 |
4.25 |
43:17 |
3:27 |
13:48 |
142 130-163 |
1961 |
144 116-212 |
103 58-244 |
1/7 |
4.50 |
45:25 |
2:08 |
8:32 |
160 157-164 |
1366 |
205 202-208 |
194 146-246 |
2/16 |
4.75 |
47:40 |
2:15 |
8:58 |
159 154-163 |
1427 |
202 192-206 |
182 135-250 |
3/5 |
5.00 |
50:08 |
2:28 |
9:52 |
163 160-165 |
1609 |
200 196-204 |
207 173-257 |
14/4 |
5.25 |
53:47 |
3:39 |
14:35 |
143 127-166 |
2084 |
146 114-204 |
112 45-232 |
1/5 |
5.50 |
55:48 |
2:01 |
8:06 |
157 136-164 |
1271 |
204 118-210 |
206 69-234 |
2/6 |
5.75 |
57:56 |
2:08 |
8:32 |
161 157-164 |
1373 |
204 200-208 |
167 116-213 |
0/26 |
6.00 |
59:59 |
2:03 |
8:12 |
160 157-162 |
1312 |
203 202-208 |
165 147-185 |
1/19 |
6.25 |
1:02:06 |
2:07 |
8:27 |
163 159-167 |
1377 |
203 194-208 |
180 149-218 |
1/7 |
6.50 |
1:06:07 |
4:01 |
16:06 |
140 132-159 |
2253 |
172 78-202 |
117 16-192 |
1/15 |
6.75 |
1:08:54 |
2:47 |
11:06 |
143 140-147 |
1588 |
192 188-198 |
164 143-187 |
1/2 |
7.00 |
1:11:40 |
2:47 |
11:06 |
143 140-145 |
1588 |
191 186-194 |
160 154-174 |
2/2 |
7.08 |
1:12:41 |
1:01 |
12:01 |
143 136-145 |
1718 |
182 116-196 |
160 69-185 |
1/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:59 |
7:58 |
46.63% |
More |
800m |
4:03 |
8:09 |
54.51% |
More |
1km |
5:05 |
8:11 |
56.66% |
More |
Mile |
8:19 |
8:19 |
59.04% |
More |
5k |
29:30 |
9:30 |
56.75% |
More |
5 miles |
49:34 |
9:55 |
55.34% |
More |
10k |
1:01:43 |
9:56 |
55.65% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:14 |
9:14 |
53.15 |
5km |
30:31 |
9:49 |
54.86 |
5M |
50:23 |
10:05 |
54.44 |
10km |
1:03:21 |
10:12 |
54.22 |
10M |
1:44:35 |
10:28 |
54.47 |
Half |
2:19:01 |
10:37 |
53.90 |
20M |
3:37:07 |
10:51 |
54.69 |
Mara |
4:48:34 |
11:01 |
54.86 |
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