Sat 30th Nov 2019 at 11:00am by NordRunner
Run > Medium Long Run
-
Time
1:47:59
-
Miles
11.15
-
Min/mi
9:41
-
Pacing
75.3%
-
WAVA
56.87
-
Stride(cm)
86
-
Cals
914
-
Cadence
194
-
BPM
148
-
%MHR
79.3
-
B/mi
1429
-
Asc(m)
122
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:12(6:12/km) 133/145bpm 52cal 9.67/12.19kmph
2) 1km - 5:32(5:32/km) 149/154bpm 54cal 10.84/12.33kmph
3) 1km - 5:43(5:43/km) 151/154bpm 56cal 10.49/12.56kmph
4) 1km - 5:49(5:49/km) 152/155bpm 57cal 10.31/12.26kmph
5) 1km - 5:51(5:51/km) 149/155bpm 54cal 10.27/11.72kmph
6) 1km - 6:02(6:02/km) 148/155bpm 55cal 9.95/12.36kmph
7) 1km - 5:41(5:41/km) 149/155bpm 53cal 10.57/11.59kmph
8) 1km - 5:48(5:48/km) 151/157bpm 55cal 10.34/10.98kmph
9) 1km - 5:48(5:48/km) 144/153bpm 44cal 10.36/12.6kmph
10) 1km - 6:04(6:04/km) 148/152bpm 53cal 9.88/11.56kmph
11) 1km - 6:28(6:28/km) 145/152bpm 48cal 9.28/12.23kmph
12) 1km - 6:14(6:14/km) 144/149bpm 44cal 9.64/12.02kmph
13) 1km - 6:15(6:15/km) 149/156bpm 53cal 9.61/11.89kmph
14) 1km - 6:11(6:11/km) 149/155bpm 50cal 9.71/10.58kmph
15) 1km - 6:11(6:11/km) 150/157bpm 51cal 9.7/10.92kmph
16) 1km - 6:05(6:05/km) 147/154bpm 43cal 9.85/11.08kmph
17) 1km - 6:09(6:09/km) 148/154bpm 46cal 9.75/10.78kmph
18) 0.94km - 5:57(6:18/km) 150/154bpm 46cal 9.52/11.15kmph
6:12 5:32 5:43 5:49 5:51 6:02 5:41 5:48 5:48 6:04 6:28 6:14 6:15 6:11 6:11 6:05 6:09 5:57
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.99 |
10:00 |
10:00 +30
|
10:06 |
138 97-153 |
1394 |
190 112-222 |
11/11 |
2.09 |
20:00 |
10:00 |
9:05 |
152 148-155 |
1381 |
195 184-202 |
8/10 |
3.03 |
30:00 |
10:00 +1:07
|
10:42 |
150 136-155 |
1605 |
194 84-200 |
10/9 |
4.01 |
40:00 |
10:00 +38
|
10:07 |
149 137-155 |
1507 |
193 114-202 |
11/11 |
5.09 |
50:00 |
10:00 |
9:19 |
151 147-157 |
1406 |
194 188-198 |
11/11 |
5.96 |
1:00:00 |
10:00 +1:47
|
11:29 |
145 119-152 |
1666 |
194 188-200 |
4/5 |
6.89 |
1:10:00 |
10:00 +28
|
10:41 |
145 133-152 |
1549 |
192 96-200 |
9/10 |
7.85 |
1:20:00 |
10:00 +17
|
10:28 |
146 133-155 |
1527 |
192 126-248 |
10/6 |
8.86 |
1:30:00 |
10:00 |
9:52 |
150 143-156 |
1481 |
194 186-206 |
12/10 |
9.88 |
1:40:00 |
10:00 |
9:49 |
148 137-157 |
1454 |
194 96-204 |
12/13 |
10.88 |
1:50:00 |
10:00 |
9:59 |
149 144-154 |
1488 |
196 192-206 |
16/17 |
11.15 |
1:52:45 |
2:45 |
10:18 |
148 144-154 |
1524 |
195 188-198 |
5/5 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.9 |
194 |
11.1 |
1:49:15 |
9:59 |
Walk |
1.0 |
120 |
0.1 |
1:09 |
19:01 |
Still |
0.8 |
- |
- |
55 |
- |
Pause |
1.2 |
- |
- |
1:25 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:33 |
41.95% |
More |
800m |
4:22 |
8:46 |
48.99% |
More |
1km |
5:27 |
8:46 |
51.18% |
More |
Mile |
9:01 |
9:01 |
52.53% |
More |
5k |
30:23 |
9:47 |
53.15% |
More |
5 miles |
49:54 |
9:59 |
52.94% |
More |
10k |
1:02:38 |
10:05 |
52.78% |
More |
10 miles |
1:40:32 |
10:03 |
54.48% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:30 |
8:30 |
55.74 |
5km |
28:05 |
9:02 |
57.51 |
5M |
46:23 |
9:17 |
56.96 |
10km |
58:19 |
9:23 |
56.69 |
10M |
1:36:17 |
9:38 |
56.89 |
Half |
2:07:58 |
9:46 |
56.27 |
20M |
3:19:52 |
10:00 |
57.09 |
Mara |
4:25:40 |
10:08 |
57.27 |
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