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Mon 26th Aug 2024 at 3:15pm by NordRunner
Run > Tempo
- windy
-
Time
43:54
-
Miles
4.35
-
Min/mi
10:06
-
Pacing
84.2%
-
WAVA
54.63
-
Stride(cm)
82
-
Cals
384
-
Watts
188
-
Cadence
193
-
BPM
146
-
%MHR
78.4
-
B/mi
1471
-
Asc(m)
98
-
Hillscore
7
-
Surface
Road
Notes & Comments
1) 1.54km - 10:00(6:30/km) 133/148bpm [864b/km] 85cal 196/311W
2) 1.62km - 9:00(5:32/km) 154/162bpm [853b/km] 88cal 201/304W
3) 0.35km - 3:00(8:35/km) 135/157bpm [1158b/km] 19cal 122/216W
4) 1.53km - 9:00(5:54/km) 157/166bpm [926b/km] 87cal 212/298W
5) 0.02km - 11(10:04/km) 159/164bpm [1602b/km] 2cal 142/239W
6) 0km - 1(13:41/km) 157/157bpm [2149b/km] 84/84W
7) 0km - 2(12:17/km) 156/156bpm [1917b/km] 84/89W
8) 0km - 2(19:31/km) 156/156bpm [3045b/km] 67/69W
9) 1.55km - 10:00(6:28/km) 145/156bpm [938b/km] 84cal 180/314W
10) 0.39km - 2:38(6:43/km) 137/141bpm [921b/km] 19cal 150/204W
10:00 9:00 3:00 9:00 11 1 2 2 10:00 2:38
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.13 |
1:17 |
1:17 |
10:13 |
116 89-127 |
1184 |
190 118-194 |
213 64-273 |
9/1 |
0.25 |
2:41 |
1:24 |
11:14 |
131 127-135 |
1472 |
192 190-196 |
248 188-311 |
12/0 |
0.38 |
3:59 |
1:18 |
10:27 |
133 128-136 |
1390 |
194 190-198 |
190 133-235 |
6/2 |
0.50 |
5:13 |
1:13 |
9:48 |
132 124-136 |
1293 |
197 194-198 |
184 136-209 |
3/2 |
0.63 |
6:28 |
1:16 |
10:06 |
142 135-148 |
1433 |
196 194-200 |
218 168-292 |
9/1 |
0.75 |
8:00 |
1:31 |
12:12 |
133 123-145 |
1622 |
164 114-202 |
128 42-205 |
1/1 |
0.88 |
9:11 |
1:11 |
9:27 |
140 133-147 |
1324 |
198 196-200 |
182 162-200 |
1/2 |
1.00 |
10:19 |
1:09 |
9:09 |
147 143-157 |
1346 |
200 194-212 |
226 190-272 |
7/0 |
1.13 |
11:28 |
1:09 |
9:09 |
158 156-162 |
1445 |
204 200-210 |
236 196-284 |
7/1 |
1.25 |
12:38 |
1:10 |
9:16 |
156 152-160 |
1447 |
201 198-204 |
217 176-304 |
7/2 |
1.38 |
13:49 |
1:12 |
9:34 |
149 143-152 |
1425 |
204 200-208 |
167 102-226 |
2/11 |
1.50 |
14:54 |
1:05 |
8:40 |
146 140-155 |
1266 |
204 198-208 |
156 96-239 |
3/9 |
1.63 |
15:59 |
1:04 |
8:35 |
157 155-159 |
1349 |
204 202-206 |
221 211-234 |
1/5 |
1.75 |
17:04 |
1:06 |
8:46 |
152 149-158 |
1331 |
203 202-206 |
184 154-229 |
2/4 |
1.88 |
18:08 |
1:04 |
8:32 |
159 155-161 |
1357 |
205 200-208 |
207 192-245 |
4/3 |
2.00 |
19:33 |
1:25 |
11:20 |
154 140-160 |
1745 |
176 122-204 |
169 65-263 |
2/4 |
2.13 |
21:18 |
1:45 |
13:56 |
131 122-141 |
1826 |
153 116-200 |
119 40-216 |
4/4 |
2.25 |
22:32 |
1:14 |
9:53 |
144 129-160 |
1423 |
189 120-214 |
192 80-282 |
7/2 |
2.38 |
23:52 |
1:20 |
10:43 |
158 155-161 |
1692 |
196 192-204 |
230 159-287 |
8/2 |
2.50 |
25:07 |
1:14 |
9:55 |
155 152-158 |
1537 |
199 194-206 |
184 148-253 |
5/4 |
2.63 |
26:13 |
1:06 |
8:48 |
153 151-156 |
1345 |
203 198-206 |
180 151-201 |
4/2 |
2.75 |
27:31 |
1:18 |
10:24 |
159 154-162 |
1653 |
197 192-200 |
235 170-298 |
8/2 |
2.88 |
28:39 |
1:08 |
9:06 |
159 155-162 |
1446 |
202 196-204 |
188 172-204 |
2/5 |
3.00 |
29:44 |
1:05 |
8:42 |
156 153-160 |
1356 |
204 202-206 |
201 171-223 |
2/6 |
3.13 |
30:55 |
1:11 |
9:30 |
160 155-166 |
1519 |
201 194-208 |
236 170-290 |
7/5 |
3.25 |
32:24 |
1:29 |
11:50 |
147 138-164 |
1740 |
172 122-200 |
139 48-314 |
3/7 |
3.38 |
33:40 |
1:16 |
10:11 |
147 144-149 |
1497 |
196 194-200 |
191 167-221 |
2/7 |
3.50 |
34:59 |
1:19 |
10:31 |
144 139-148 |
1516 |
191 110-198 |
180 142-220 |
2/3 |
3.63 |
36:17 |
1:17 |
10:17 |
146 140-150 |
1502 |
196 194-198 |
196 165-222 |
2/3 |
3.75 |
37:35 |
1:18 |
10:25 |
146 143-151 |
1522 |
197 194-202 |
176 135-195 |
1/8 |
3.88 |
38:49 |
1:15 |
9:57 |
144 141-148 |
1432 |
198 196-200 |
184 136-204 |
4/5 |
4.00 |
40:06 |
1:16 |
10:11 |
149 145-154 |
1518 |
197 194-200 |
208 176-284 |
4/4 |
4.13 |
41:27 |
1:21 |
10:50 |
142 133-151 |
1539 |
194 126-202 |
154 89-230 |
0/10 |
4.25 |
42:44 |
1:16 |
10:12 |
138 135-141 |
1408 |
198 194-202 |
135 122-151 |
0/11 |
4.35 |
43:54 |
1:10 |
11:44 |
138 136-140 |
1618 |
193 186-198 |
171 142-204 |
3/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.2 |
198 |
4.2 |
40:55 |
9:46 |
Walk |
6.8 |
121 |
0.2 |
2:59 |
18:41 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:35 |
43.97% |
More |
800m |
4:16 |
8:35 |
52.32% |
More |
1km |
5:27 |
8:47 |
53.39% |
More |
Mile |
8:55 |
8:55 |
55.57% |
More |
5k |
30:33 |
9:50 |
55.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:19 |
9:19 |
53.15 |
5km |
30:48 |
9:55 |
54.85 |
5M |
50:50 |
10:10 |
54.48 |
10km |
1:03:55 |
10:17 |
54.27 |
10M |
1:45:32 |
10:33 |
54.53 |
Half |
2:20:17 |
10:43 |
53.96 |
20M |
3:39:06 |
10:57 |
54.75 |
Mara |
4:51:13 |
11:07 |
54.92 |
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