Mon 6th May 2024 at 11:01am by NordRunner
Run > Tempo
-
Time
46:01
-
Miles
4.37
-
Min/mi
10:32
-
Pacing
73.7%
-
WAVA
51.93
-
Stride(cm)
81
-
Cals
349
-
Watts
188
-
Cadence
189
-
BPM
130
-
%MHR
70.1
-
B/mi
1366
-
Asc(m)
25
-
Surface
Road
Notes & Comments
1) 1.46km - 10:00(6:52/km) 101/118bpm [693b/km] 59cal 168/260W
2) 0.91km - 5:00(5:29/km) 124/147bpm [681b/km] 40cal 212/245W
3) 0.23km - 2:00(8:32/km) 127/147bpm [1083b/km] 14cal 141/216W
4) 0.93km - 5:00(5:23/km) 145/155bpm [779b/km] 47cal 214/247W
5) 0.17km - 2:00(11:44/km) 136/155bpm [1596b/km] 13cal 91/228W
6) 0.91km - 5:00(5:29/km) 144/157bpm [790b/km] 44cal 207/281W
7) 0.21km - 2:00(9:28/km) 136/154bpm [1287b/km] 13cal 115/230W
8) 0.93km - 5:00(5:23/km) 151/159bpm [812b/km] 48cal 214/260W
9) 1.28km - 10:00(7:48/km) 134/153bpm [1045b/km] 71cal 155/334W
10) 0km - 1(5:40/km) 136/136bpm [771b/km] 159/160W
10:00 5:00 2:00 5:00 2:00 5:00 2:00 5:00 10:00 1
|
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 |
1:09 |
1:09 |
9:13 |
86 73-95 |
792 |
196 192-198 |
210 197-237 |
1/0 |
| 0.25 |
2:26 |
1:17 |
10:18 |
97 93-99 |
999 |
186 114-202 |
187 75-230 |
1/2 |
| 0.38 |
3:36 |
1:10 |
9:17 |
100 99-101 |
929 |
197 194-200 |
202 197-216 |
1/1 |
| 0.50 |
5:19 |
1:43 |
13:46 |
102 97-106 |
1405 |
198 182-204 |
213 192-260 |
2/2 |
| 0.63 |
6:25 |
1:06 |
8:48 |
110 102-116 |
968 |
200 198-202 |
218 214-223 |
1/2 |
| 0.75 |
8:24 |
1:58 |
15:47 |
106 87-118 |
1673 |
164 106-202 |
153 51-250 |
0/1 |
| 0.88 |
9:38 |
1:14 |
9:51 |
101 88-106 |
994 |
199 192-204 |
208 180-238 |
2/1 |
| 1.00 |
10:42 |
1:05 |
8:36 |
111 104-117 |
955 |
193 94-212 |
216 130-245 |
3/3 |
| 1.13 |
11:48 |
1:05 |
8:44 |
120 117-122 |
1047 |
203 202-206 |
215 186-228 |
4/4 |
| 1.25 |
12:57 |
1:10 |
9:16 |
123 122-124 |
1140 |
202 186-206 |
209 169-228 |
6/5 |
| 1.38 |
14:05 |
1:08 |
9:03 |
126 124-127 |
1140 |
203 200-206 |
211 193-244 |
3/3 |
| 1.50 |
15:34 |
1:29 |
11:49 |
138 124-147 |
1632 |
177 110-208 |
163 22-217 |
3/3 |
| 1.63 |
17:02 |
1:28 |
11:45 |
120 119-122 |
1409 |
180 108-196 |
164 79-216 |
3/1 |
| 1.75 |
18:04 |
1:02 |
8:20 |
127 121-132 |
1058 |
204 190-212 |
228 214-247 |
2/2 |
| 1.88 |
19:08 |
1:03 |
8:28 |
142 132-153 |
1202 |
203 202-206 |
218 215-221 |
1/2 |
| 2.00 |
20:15 |
1:07 |
8:59 |
153 151-154 |
1374 |
202 200-206 |
213 197-227 |
4/3 |
| 2.13 |
21:19 |
1:04 |
8:34 |
154 153-154 |
1320 |
203 202-208 |
220 208-227 |
4/3 |
| 2.25 |
22:54 |
1:35 |
12:36 |
150 136-155 |
1890 |
162 114-206 |
159 78-228 |
2/2 |
| 2.38 |
24:49 |
1:55 |
15:21 |
120 107-136 |
1842 |
140 106-210 |
123 56-281 |
2/2 |
| 2.50 |
25:50 |
1:01 |
8:07 |
137 115-153 |
1111 |
208 204-212 |
239 213-275 |
1/2 |
| 2.63 |
26:53 |
1:03 |
8:28 |
155 154-155 |
1312 |
205 192-208 |
216 210-230 |
3/2 |
| 2.75 |
27:57 |
1:04 |
8:30 |
155 154-157 |
1318 |
204 202-210 |
219 210-227 |
3/3 |
| 2.88 |
29:10 |
1:13 |
9:43 |
156 152-157 |
1515 |
204 202-206 |
224 210-244 |
3/3 |
| 3.00 |
30:59 |
1:49 |
14:31 |
134 126-152 |
1945 |
147 110-230 |
123 62-208 |
2/3 |
| 3.13 |
31:57 |
59 |
7:48 |
135 126-150 |
1053 |
206 188-212 |
214 167-260 |
1/2 |
| 3.25 |
33:00 |
1:03 |
8:23 |
156 150-159 |
1308 |
206 204-210 |
229 219-236 |
3/3 |
| 3.38 |
34:04 |
1:04 |
8:29 |
156 155-157 |
1322 |
204 202-208 |
221 212-236 |
3/4 |
| 3.50 |
35:15 |
1:11 |
9:27 |
155 152-157 |
1464 |
204 200-208 |
204 186-242 |
4/3 |
| 3.63 |
36:42 |
1:28 |
11:40 |
149 135-154 |
1739 |
179 110-206 |
166 56-221 |
3/3 |
| 3.75 |
38:28 |
1:46 |
14:07 |
129 120-135 |
1821 |
175 104-198 |
142 54-196 |
3/3 |
| 3.88 |
39:56 |
1:28 |
11:46 |
133 132-135 |
1565 |
192 188-194 |
160 148-182 |
3/2 |
| 4.00 |
41:43 |
1:47 |
14:12 |
134 128-138 |
1904 |
173 96-200 |
174 32-334 |
9/8 |
| 4.13 |
43:06 |
1:23 |
11:04 |
135 132-139 |
1494 |
194 190-200 |
156 101-197 |
2/3 |
| 4.25 |
44:30 |
1:24 |
11:15 |
135 134-137 |
1518 |
192 186-194 |
171 164-183 |
2/2 |
| 4.37 |
46:00 |
1:30 |
12:04 |
136 135-137 |
1642 |
191 126-198 |
174 156-216 |
3/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
85.3 |
199 |
4.1 |
39:15 |
9:37 |
| Walk |
12.1 |
113 |
0.3 |
5:33 |
19:01 |
| Still |
2.6 |
- |
- |
1:11 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:59 |
7:59 |
46.52% |
More |
| 800m |
4:06 |
8:15 |
53.91% |
More |
| 1km |
5:32 |
8:54 |
52.15% |
More |
| Mile |
9:11 |
9:11 |
53.45% |
More |
| 5k |
30:51 |
9:56 |
54.26% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:44 |
9:44 |
50.42 |
| 5km |
32:07 |
10:20 |
52.12 |
| 5M |
53:02 |
10:36 |
51.72 |
| 10km |
1:06:41 |
10:44 |
51.51 |
| 10M |
1:50:06 |
11:01 |
51.74 |
| Half |
2:26:20 |
11:10 |
51.20 |
| 20M |
3:48:33 |
11:26 |
51.95 |
| Mara |
5:03:47 |
11:36 |
52.12 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry
