Thu 14th May 2020 at 12:00pm by NordRunner
Run > Recovery Run
-
Time
45:13
-
Miles
4.51
-
Min/mi
10:02
-
Pacing
20.4%
-
WAVA
53.06
-
Stride(cm)
84
-
Cals
367
-
Cadence
191
-
BPM
140
-
%MHR
75.4
-
B/mi
1405
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:04(6:04/km) 139/150bpm 52cal 9.88/11.19kmph
2) 1km - 6:07(6:07/km) 137/149bpm 50cal 9.82/11.79kmph
3) 1km - 6:06(6:06/km) 144/150bpm 54cal 9.84/11.59kmph
4) 1km - 6:20(6:20/km) 140/147bpm 51cal 9.46/12.06kmph
5) 1km - 6:16(6:16/km) 142/150bpm 51cal 9.58/11.56kmph
6) 1km - 6:17(6:17/km) 142/147bpm 49cal 9.56/10.68kmph
7) 1km - 6:20(6:20/km) 141/151bpm 50cal 9.46/13.03kmph
8) 0.26km - 1:43(6:34/km) 134/153bpm 10cal 9.15/10.85kmph
6:04 6:07 6:06 6:20 6:16 6:17 6:20 1:43
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:10 |
1:10 |
9:18 |
123 100-137 |
1143 |
188 114-194 |
0.25 |
2:24 |
1:14 |
9:52 |
137 134-141 |
1352 |
190 184-194 |
0.38 |
3:39 |
1:15 |
10:01 |
140 136-145 |
1403 |
190 184-194 |
0.50 |
4:55 |
1:17 |
10:12 |
145 143-147 |
1480 |
191 184-194 |
0.63 |
7:33 |
2:37 +1:23
|
20:58 |
147 102-150 |
3082 |
192 186-194 |
0.75 |
8:42 |
1:09 |
9:13 |
127 101-136 |
1172 |
194 190-198 |
0.88 |
9:59 |
1:17 |
10:18 |
135 133-138 |
1390 |
193 188-196 |
1.00 |
11:08 |
1:09 |
9:11 |
140 135-145 |
1286 |
193 190-198 |
1.13 |
12:19 |
1:11 |
9:28 |
141 138-145 |
1334 |
194 192-196 |
1.25 |
13:37 |
1:19 |
10:28 |
141 138-144 |
1476 |
185 124-194 |
1.38 |
14:49 |
1:12 |
9:33 |
144 142-149 |
1375 |
192 184-198 |
1.50 |
16:35 |
1:46 +31
|
14:09 |
144 134-150 |
2037 |
194 190-200 |
1.63 |
17:44 |
1:09 |
9:12 |
144 139-148 |
1326 |
193 192-198 |
1.75 |
18:59 |
1:14 |
9:56 |
143 141-150 |
1420 |
192 190-196 |
1.88 |
20:16 |
1:17 |
10:17 |
142 140-144 |
1461 |
192 190-194 |
2.00 |
22:47 |
2:31 +55
|
20:09 |
139 125-144 |
2800 |
192 120-198 |
2.13 |
23:57 |
1:11 |
9:24 |
138 129-142 |
1297 |
195 192-198 |
2.25 |
25:21 |
1:24 +5
|
11:11 |
138 133-142 |
1542 |
192 174-198 |
2.38 |
26:32 |
1:11 |
9:30 |
141 139-143 |
1338 |
192 190-194 |
2.50 |
27:38 |
1:06 |
8:46 |
143 139-147 |
1253 |
192 190-194 |
2.63 |
28:49 |
1:11 |
9:28 |
144 141-147 |
1364 |
193 190-194 |
2.75 |
30:13 |
1:24 |
11:10 |
142 134-148 |
1585 |
183 122-196 |
2.88 |
31:34 |
1:21 +3
|
10:48 |
141 136-150 |
1523 |
193 92-198 |
3.00 |
32:46 |
1:12 |
9:33 |
142 139-145 |
1357 |
194 190-198 |
3.13 |
34:18 |
1:33 +18
|
12:21 |
138 127-144 |
1704 |
194 188-198 |
3.25 |
35:34 |
1:16 |
10:07 |
140 136-144 |
1416 |
193 190-196 |
3.38 |
36:49 |
1:15 |
9:57 |
143 139-147 |
1423 |
192 188-194 |
3.50 |
38:05 |
1:17 |
10:12 |
140 137-143 |
1429 |
188 124-196 |
3.63 |
39:21 |
1:16 |
10:08 |
142 138-146 |
1439 |
194 190-200 |
3.75 |
40:36 |
1:14 |
9:54 |
143 139-145 |
1416 |
192 190-196 |
3.88 |
46:29 |
5:53 +4:17
|
47:07 |
129 99-146 |
6078 |
183 106-196 |
4.00 |
47:44 |
1:15 |
10:01 |
143 138-147 |
1431 |
192 190-196 |
4.13 |
48:55 |
1:11 |
9:26 |
144 141-149 |
1359 |
192 190-196 |
4.25 |
50:05 |
1:10 |
9:20 |
146 144-148 |
1364 |
191 188-192 |
4.38 |
51:16 |
1:11 |
9:27 |
149 146-153 |
1408 |
191 188-194 |
4.50 |
52:52 |
1:36 +15
|
12:48 |
132 118-151 |
1690 |
189 178-192 |
4.51 |
53:00 |
8 |
10:59 |
120 119-120 |
1317 |
191 188-194 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.2 |
192 |
4.5 |
49:52 |
11:21 |
Walk |
2.7 |
120 |
0 |
1:27 |
39:21 |
Still |
1.4 |
- |
- |
44 |
- |
Pause |
1.8 |
- |
- |
57 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:14 |
8:58 |
40.27% |
More |
800m |
4:38 |
9:19 |
46.49% |
More |
1km |
5:59 |
9:38 |
46.88% |
More |
Mile |
9:58 |
9:58 |
47.99% |
More |
5k |
32:52 |
10:35 |
49.57% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:15 |
9:15 |
51.67 |
5km |
30:32 |
9:50 |
53.37 |
5M |
50:24 |
10:05 |
52.90 |
10km |
1:03:23 |
10:12 |
52.65 |
10M |
1:44:39 |
10:28 |
52.85 |
Half |
2:19:05 |
10:37 |
52.28 |
20M |
3:37:14 |
10:52 |
53.05 |
Mara |
4:48:45 |
11:01 |
53.21 |
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