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Sun 18th Nov 2018 at 1:00pm by NordRunner

Run > Race

Zevenheuvelenloop

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Time
1:13:58
Miles
9.40
Min/mi
7:52
Pacing
91.4%
WAVA
68.33
Stride(cm)
101
Cals
845
Cadence
203
BPM
170
%MHR
91.4
B/mi
1338
Asc(m)
310
Hillscore
20
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 4:51(4:51/km) 151/163bpm 48cal 12.37/13.2kmph
2) 1km - 4:50(4:50/km) 163/166bpm 51cal 12.41/13.03kmph
3) 1km - 5:05(5:05/km) 165/168bpm 56cal 11.82/13.74kmph
4) 1km - 5:15(5:15/km) 167/172bpm 59cal 11.44/12.46kmph
5) 1km - 5:14(5:14/km) 168/171bpm 59cal 11.45/11.79kmph
6) 1km - 5:00(5:00/km) 171/173bpm 57cal 12.02/12.56kmph
7) 1km - 4:56(4:56/km) 171/175bpm 56cal 12.15/13.91kmph
8) 1km - 5:12(5:12/km) 170/174bpm 59cal 11.55/14.48kmph
9) 1km - 4:59(4:59/km) 172/175bpm 57cal 12.06/13.27kmph
10) 1km - 4:44(4:44/km) 172/174bpm 54cal 12.68/13.4kmph
11) 1km - 5:10(5:10/km) 176/178bpm 62cal 11.61/13.07kmph
12) 1km - 4:46(4:46/km) 174/177bpm 56cal 12.6/13.57kmph
13) 1km - 4:45(4:45/km) 176/178bpm 56cal 12.65/13.37kmph
14) 1km - 4:22(4:22/km) 178/181bpm 54cal 13.72/14.48kmph
15) 1km - 4:19(4:19/km) 179/183bpm 54cal 13.87/14.64kmph
16) 0.12km - 33(4:27/km) 183/185bpm 7cal 13.46/14.44kmph

4:51 4:50 5:05 5:15 5:14 5:00 4:56 5:12 4:59 4:44 5:10 4:46 4:45 4:22 4:19 33

Pace

64%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:56	3:56	7:53	148 109-159	1166	197 174-202	10/7
1.00	7:46	3:49	7:39	162 159-165	1239	202 198-206	8/6
1.50	11:39	3:53	7:46	164 162-166	1273	202 200-206	20/24
2.00	15:48	4:09	8:18	166 164-168	1378	203 186-206	20/9
2.50	20:07	4:19	8:38	167 164-172	1443	202 196-208	23/9
3.00	24:22	4:15	8:31	168 165-171	1430	203 198-206	20/4
3.50	28:24	4:01	8:03	170 166-173	1368	204 200-206	18/6
4.00	32:25	4:01	8:02	171 168-173	1373	203 200-206	22/19
4.50	36:30	4:05	8:10	171 168-175	1396	203 198-206	6/15
5.00	40:36	4:06	8:12	170 166-174	1394	201 196-206	36/29
5.50	44:35	4:00	7:59	172 167-174	1373	205 196-208	11/16
6.00	48:28	3:53	7:46	172 170-175	1336	205 200-208	30/28
6.50	52:30	4:02	8:03	174 169-177	1401	203 190-206	17/38
7.00	56:35	4:05	8:11	176 174-178	1440	201 198-206	33/4
7.50	1:00:19	3:44	7:28	174 169-176	1298	203 190-206	6/30
8.00	1:04:10	3:51	7:41	176 173-178	1353	203 198-206	8/13
8.50	1:07:42	3:32	7:04	178 175-180	1259	205 200-208	0/18
9.00	1:11:11	3:29	6:58	178 174-181	1241	204 198-208	2/20
9.40	1:13:58	2:47	7:02	180 177-185	1266	205 106-218	7/6

Heart

170/185max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 310m, Range 75m, Flat prediction 1:12:47

Elevation Graph

Biggest Climbs (m)	Min/mi
33 11.7%	7:24
26 21.6%	7:40
20 2.9%	8:35
20 3.8%	8:35
18 8.8%	7:54
18 6.7%	7:48
See your biggest climbs

Cadence

203 (218 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	202	9.4	1:13:56	7:52
Walk	0.0	106	0	2	14:09

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:48	52.43%	More
800m	3:26	6:54	61.85%	More
1km	4:18	6:56	65.00%	More
Mile	6:59	6:59	69.69%	More
5k	23:18	7:30	68.71%	More
5 miles	38:22	7:40	68.27%	More
10k	48:05	7:44	68.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:52	6:52	70.88
5km	22:52	7:22	70.02
5M	37:52	7:34	69.17
10km	47:41	7:40	68.68
10M	1:18:59	7:54	68.23
Half	1:45:10	8:02	67.72
20M	2:44:44	8:14	67.77
Mara	3:39:21	8:22	68.14

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