Tue 23rd May 2023 at 3:11pm by NordRunner
Run > Tempo
-
Time
1:10:10
-
Miles
7.16
-
Min/mi
9:48
-
Pacing
76%
-
WAVA
56.98
-
Stride(cm)
85
-
Cals
627
-
Watts
184
-
Cadence
192
-
BPM
152
-
%MHR
81.5
-
B/mi
1485
-
Asc(m)
122
-
Hillscore
9
-
Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 1km - 6:59(6:59/km) 129/136bpm [901b/km] 56cal 192/260W
2) 0.49km - 3:01(6:08/km) 138/150bpm [847b/km] 26cal 176/235W
3) 1km - 5:26(5:26/km) 156/160bpm [847b/km] 53cal 207/279W
4) 1km - 5:35(5:35/km) 159/164bpm [888b/km] 54cal 214/333W
5) 1km - 6:12(6:12/km) 158/164bpm [979b/km] 59cal 204/309W
6) 1km - 5:28(5:28/km) 161/168bpm [880b/km] 54cal 192/309W
7) 1km - 5:38(5:38/km) 161/166bpm [907b/km] 54cal 192/267W
8) 1km - 5:31(5:31/km) 161/166bpm [887b/km] 53cal 181/202W
9) 1km - 5:58(5:58/km) 159/163bpm [948b/km] 56cal 189/293W
10) 1km - 5:28(5:28/km) 159/162bpm [870b/km] 53cal 193/264W
11) 0.88km - 4:45(5:22/km) 155/165bpm [833b/km] 44cal 156/204W
12) 1km - 8:50(8:50/km) 134/157bpm [1184b/km] 54cal 118/198W
13) 0.16km - 1:10(7:29/km) 137/139bpm [1025b/km] 9cal 158/176W
14) 0.01km - 16(18:13/km) 130/135bpm [2369b/km] 2cal 50/146W
6:59 3:01 5:26 5:35 6:12 5:28 5:38 5:31 5:58 5:28 4:45 8:50 1:10 16
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 |
2:47 |
2:47 |
11:07 |
127 108-134 |
1412 |
189 184-194 |
222 177-252 |
16/0 |
0.50 |
5:48 |
3:01 |
12:04 |
130 123-134 |
1569 |
179 98-198 |
178 87-260 |
12/3 |
0.75 |
8:17 |
2:29 |
9:57 |
135 131-139 |
1344 |
194 188-198 |
169 151-188 |
2/5 |
1.00 |
10:38 |
2:21 |
9:23 |
145 135-160 |
1360 |
197 186-206 |
201 147-278 |
2/7 |
1.25 |
12:51 |
2:13 |
8:53 |
155 151-158 |
1378 |
199 196-202 |
185 165-209 |
6/4 |
1.50 |
14:59 |
2:08 |
8:33 |
156 152-160 |
1333 |
200 198-204 |
214 157-279 |
5/8 |
1.75 |
17:08 |
2:09 |
8:35 |
159 154-161 |
1364 |
201 198-204 |
204 164-233 |
3/9 |
2.00 |
19:24 |
2:16 |
9:05 |
160 155-164 |
1453 |
200 198-204 |
225 171-333 |
10/5 |
2.25 |
21:58 |
2:34 |
10:15 |
158 153-164 |
1619 |
190 116-204 |
213 118-309 |
17/9 |
2.50 |
24:33 |
2:35 |
10:21 |
157 150-161 |
1626 |
182 116-202 |
211 135-271 |
13/2 |
2.75 |
26:48 |
2:15 |
8:59 |
159 155-162 |
1428 |
200 192-204 |
190 127-297 |
5/12 |
3.00 |
29:08 |
2:20 |
9:18 |
158 154-162 |
1470 |
197 120-212 |
176 57-254 |
1/15 |
3.25 |
31:09 |
2:02 |
8:07 |
161 157-164 |
1306 |
203 198-208 |
169 135-195 |
4/15 |
3.50 |
33:31 |
2:22 |
9:26 |
164 158-168 |
1548 |
198 196-202 |
240 185-309 |
10/5 |
3.75 |
35:48 |
2:17 |
9:10 |
161 157-165 |
1475 |
199 196-202 |
207 160-267 |
7/3 |
4.00 |
38:00 |
2:11 |
8:45 |
160 157-163 |
1401 |
200 194-204 |
166 150-210 |
1/13 |
4.25 |
40:12 |
2:13 |
8:51 |
160 157-163 |
1415 |
199 196-204 |
184 163-202 |
0/8 |
4.50 |
42:26 |
2:14 |
8:57 |
162 159-166 |
1449 |
199 124-206 |
176 126-200 |
1/7 |
4.75 |
44:38 |
2:12 |
8:49 |
161 158-163 |
1419 |
201 196-204 |
174 136-196 |
11/11 |
5.00 |
47:24 |
2:45 |
11:02 |
159 154-163 |
1754 |
182 114-206 |
197 145-293 |
10/5 |
5.25 |
49:33 |
2:09 |
8:35 |
160 158-163 |
1372 |
202 198-206 |
192 140-275 |
4/10 |
5.50 |
51:43 |
2:11 |
8:43 |
160 157-162 |
1394 |
199 194-204 |
204 157-264 |
2/7 |
5.75 |
53:55 |
2:11 |
8:45 |
158 155-161 |
1384 |
199 196-202 |
181 148-212 |
1/14 |
6.00 |
56:11 |
2:16 |
9:05 |
157 151-161 |
1426 |
198 132-206 |
165 101-203 |
0/25 |
6.25 |
58:19 |
2:08 |
8:31 |
154 150-158 |
1312 |
202 200-206 |
155 117-184 |
1/13 |
6.50 |
1:01:01 |
2:42 |
10:48 |
150 126-165 |
1620 |
171 110-206 |
136 42-204 |
1/3 |
6.75 |
1:05:08 |
4:07 |
16:30 |
132 121-140 |
2177 |
170 70-200 |
132 42-198 |
1/13 |
7.00 |
1:08:05 |
2:57 |
11:47 |
134 124-140 |
1579 |
182 110-194 |
139 22-189 |
1/1 |
7.16 |
1:10:10 |
2:05 |
12:45 |
136 126-139 |
1733 |
178 104-192 |
152 44-187 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.1 |
197 |
6.9 |
1:04:36 |
9:20 |
Walk |
6.7 |
119 |
0.2 |
4:43 |
19:34 |
Still |
1.2 |
- |
- |
51 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:59 |
8:00 |
46.40% |
More |
800m |
4:13 |
8:28 |
52.48% |
More |
1km |
5:18 |
8:32 |
54.39% |
More |
Mile |
8:43 |
8:43 |
56.30% |
More |
5k |
27:56 |
8:59 |
59.93% |
More |
5 miles |
45:25 |
9:05 |
60.39% |
More |
10k |
57:25 |
9:14 |
59.83% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:49 |
8:49 |
55.66 |
5km |
29:07 |
9:22 |
57.49 |
5M |
48:04 |
9:37 |
57.06 |
10km |
1:00:26 |
9:44 |
56.84 |
10M |
1:39:46 |
9:59 |
57.10 |
Half |
2:12:37 |
10:07 |
56.50 |
20M |
3:27:08 |
10:21 |
57.32 |
Mara |
4:35:18 |
10:30 |
57.51 |
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