Sun 28th Jul 2019 at 11:00am by NordRunner
Run > Long Run
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Time
2:36:32
-
Miles 15.55
-
Min/mi 10:04
-
Pacing
58%
-
WAVA
55.62
-
Stride(cm)
83
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Cals
995
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Cadence
192
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BPM
135
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%MHR
72.5
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B/mi 1357
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Asc(m)
198
-
Hillscore
6
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Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:04(6:04/km) 131/140bpm 48cal 9.9/12.23kmph
2) 1km - 5:52(5:52/km) 139/144bpm 51cal 10.23/11.66kmph
3) 1km - 6:09(6:09/km) 137/144bpm 51cal 9.76/11.66kmph
4) 1km - 6:07(6:07/km) 137/141bpm 49cal 9.81/10.31kmph
5) 1km - 6:39(6:39/km) 135/140bpm 50cal 9.02/10.28kmph
6) 1km - 6:36(6:36/km) 133/140bpm 44cal 9.09/10.88kmph
7) 1km - 6:14(6:14/km) 136/140bpm 45cal 9.64/10.71kmph
8) 1km - 6:22(6:22/km) 136/140bpm 44cal 9.42/10.75kmph
9) 1km - 6:24(6:24/km) 134/138bpm 41cal 9.38/10.81kmph
10) 1km - 6:17(6:17/km) 132/138bpm 36cal 9.54/12.06kmph
11) 1km - 5:59(5:59/km) 135/141bpm 38cal 10.04/11.42kmph
12) 1km - 5:59(5:59/km) 137/140bpm 40cal 10.02/10.85kmph
13) 1km - 6:13(6:13/km) 131/137bpm 31cal 9.66/12.43kmph
14) 1km - 6:09(6:09/km) 133/135bpm 33cal 9.75/11.05kmph
15) 1km - 6:37(6:37/km) 131/136bpm 36cal 9.08/11.29kmph
16) 1km - 6:02(6:02/km) 133/140bpm 32cal 9.94/11.66kmph
17) 1km - 6:07(6:07/km) 136/141bpm 37cal 9.8/11.76kmph
18) 1km - 6:03(6:03/km) 137/143bpm 39cal 9.9/11.15kmph
19) 1km - 6:34(6:34/km) 135/142bpm 40cal 9.14/12.29kmph
20) 1km - 6:25(6:25/km) 133/139bpm 34cal 9.34/10.52kmph
21) 1km - 6:31(6:31/km) 130/136bpm 27cal 9.21/11.25kmph
22) 1km - 6:16(6:16/km) 135/138bpm 35cal 9.57/11.35kmph
23) 1km - 6:25(6:25/km) 135/138bpm 35cal 9.36/10.78kmph
24) 1km - 6:13(6:13/km) 139/141bpm 40cal 9.67/11.12kmph
25) 1km - 6:09(6:09/km) 139/143bpm 39cal 9.76/11.29kmph
26) 0.02km - 7(5:29/km) 139/139bpm 10.93/10.38kmph
===
1) 1km - 6:04(6:04/km) 131/140bpm 48cal 9.9/12.23kmph
2) 1km - 5:52(5:52/km) 139/144bpm 51cal 10.23/11.66kmph
3) 1km - 6:09(6:09/km) 137/144bpm 51cal 9.76/11.66kmph
4) 1km - 6:07(6:07/km) 137/141bpm 49cal 9.81/10.31kmph
5) 1km - 6:39(6:39/km) 135/140bpm 50cal 9.02/10.28kmph
6) 1km - 6:36(6:36/km) 133/140bpm 44cal 9.09/10.88kmph
7) 1km - 6:14(6:14/km) 136/140bpm 45cal 9.64/10.71kmph
8) 1km - 6:22(6:22/km) 136/140bpm 44cal 9.42/10.75kmph
9) 1km - 6:24(6:24/km) 134/138bpm 41cal 9.38/10.81kmph
10) 1km - 6:17(6:17/km) 132/138bpm 36cal 9.54/12.06kmph
11) 1km - 5:59(5:59/km) 135/141bpm 38cal 10.04/11.42kmph
12) 1km - 5:59(5:59/km) 137/140bpm 40cal 10.02/10.85kmph
13) 1km - 6:13(6:13/km) 131/137bpm 31cal 9.66/12.43kmph
14) 1km - 6:09(6:09/km) 133/135bpm 33cal 9.75/11.05kmph
15) 1km - 6:37(6:37/km) 131/136bpm 36cal 9.08/11.29kmph
16) 1km - 6:02(6:02/km) 133/140bpm 32cal 9.94/11.66kmph
17) 1km - 6:07(6:07/km) 136/141bpm 37cal 9.8/11.76kmph
18) 1km - 6:03(6:03/km) 137/143bpm 39cal 9.9/11.15kmph
19) 1km - 6:34(6:34/km) 135/142bpm 40cal 9.14/12.29kmph
20) 1km - 6:25(6:25/km) 133/139bpm 34cal 9.34/10.52kmph
21) 1km - 6:31(6:31/km) 130/136bpm 27cal 9.21/11.25kmph
22) 1km - 6:16(6:16/km) 135/138bpm 35cal 9.57/11.35kmph
23) 1km - 6:25(6:25/km) 135/138bpm 35cal 9.36/10.78kmph
24) 1km - 6:13(6:13/km) 139/141bpm 40cal 9.67/11.12kmph
25) 1km - 6:09(6:09/km) 139/143bpm 39cal 9.76/11.29kmph
26) 0.02km - 7(5:29/km) 139/139bpm 10.93/10.38kmph
6:04 5:52 6:09 6:07 6:39 6:36 6:14 6:22 6:24 6:17 5:59 5:59 6:13 6:09 6:37 6:02 6:07 6:03 6:34 6:25 6:31 6:16 6:25 6:13 6:09 7
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 4:59 | 4:59 +5 | 9:58 | 131 100-140 | 1305 | 190 184-194 | 5/5 |
1.00 | 9:41 | 4:42 | 9:25 | 137 131-144 | 1290 | 191 188-196 | 2/3 |
1.50 | 14:32 | 4:50 | 9:41 | 139 137-144 | 1345 | 191 186-194 | 6/5 |
2.00 | 19:37 | 5:05 +10 | 10:10 | 137 131-141 | 1394 | 192 188-196 | 3/4 |
2.50 | 24:34 | 4:57 | 9:54 | 136 133-139 | 1347 | 192 180-198 | 4/4 |
3.00 | 29:58 | 5:24 +5 | 10:48 | 136 129-140 | 1470 | 192 144-196 | 23/17 |
3.50 | 38:00 | 8:02 +2:32 | 16:03 | 132 118-137 | 2119 | 191 96-196 | 22/34 |
4.00 | 43:17 | 5:17 +14 | 10:34 | 136 128-140 | 1437 | 192 188-196 | 2/2 |
4.50 | 48:47 | 5:30 +29 | 10:59 | 135 129-138 | 1483 | 192 184-196 | 5/6 |
5.00 | 54:05 | 5:19 +11 | 10:38 | 136 132-140 | 1445 | 190 112-196 | 8/5 |
5.50 | 59:26 | 5:20 +9 | 10:40 | 134 127-137 | 1430 | 190 114-196 | 2/4 |
6.00 | 1:04:29 | 5:03 | 10:07 | 133 130-138 | 1345 | 189 96-196 | 3/2 |
6.50 | 1:11:44 | 7:15 +2:19 | 14:29 | 134 109-138 | 1942 | 193 134-196 | 4/3 |
7.00 | 1:17:22 | 5:38 +48 | 11:17 | 136 118-141 | 1534 | 192 182-196 | 5/4 |
7.50 | 1:23:33 | 6:11 +1:20 | 12:23 | 136 115-140 | 1683 | 191 126-196 | 4/4 |
8.00 | 1:29:08 | 5:35 +38 | 11:10 | 131 116-136 | 1463 | 193 180-198 | 3/3 |
8.50 | 1:34:07 | 4:58 | 9:57 | 133 130-135 | 1323 | 191 176-196 | 3/6 |
9.00 | 1:39:14 | 5:07 +6 | 10:15 | 132 127-136 | 1352 | 192 186-196 | 2/4 |
9.50 | 1:45:47 | 6:33 +1:17 | 13:05 | 131 114-136 | 1714 | 193 92-198 | 3/2 |
10.00 | 1:50:59 | 5:12 +13 | 10:24 | 134 129-140 | 1394 | 193 186-198 | 5/3 |
10.50 | 1:55:46 | 4:47 | 9:34 | 135 132-140 | 1292 | 194 190-198 | 3/4 |
11.00 | 2:00:41 | 4:55 | 9:51 | 138 134-143 | 1358 | 195 190-198 | 4/3 |
11.50 | 2:05:40 | 4:59 | 9:58 | 137 132-142 | 1367 | 194 178-198 | 8/7 |
12.00 | 2:11:07 | 5:27 | 10:54 | 133 128-136 | 1449 | 194 188-196 | 22/23 |
12.50 | 2:17:42 | 6:34 +1:24 | 13:08 | 132 116-139 | 1735 | 193 182-198 | 11/8 |
13.00 | 2:22:53 | 5:11 | 10:22 | 131 124-136 | 1358 | 192 184-196 | 3/5 |
13.50 | 2:27:58 | 5:05 | 10:10 | 134 130-137 | 1362 | 193 186-198 | 4/3 |
14.00 | 2:33:09 | 5:12 | 10:23 | 134 129-138 | 1392 | 194 178-198 | 4/5 |
14.50 | 2:38:26 | 5:17 +15 | 10:33 | 138 132-141 | 1457 | 193 188-198 | 4/4 |
15.00 | 2:43:20 | 4:54 | 9:48 | 138 136-143 | 1352 | 192 184-196 | 5/6 |
15.50 | 2:48:23 | 5:03 | 10:05 | 139 136-141 | 1403 | 190 94-196 | 4/4 |
15.55 | 2:48:47 | 24 | 8:46 | 139 138-140 | 1219 | 191 190-192 | 1/0 |
Heart
135/144max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 198m,
Range 22m, Flat prediction 2:36:07
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
17 6.5% | 11:04 |
16 9.3% | 11:11 |
15 11.1% | 11:02 |
13 2.0% | 10:07 |
See your biggest climbs |
Cadence
192 (198 max)
Stride Length: 83cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 94.9 | 192 | 15.5 | 2:39:56 | 10:39 |
Walk | 1.7 | 111 | 0 | 2:58 | 1:00:10 |
Still | 0.5 | - | - | 54 | - |
Pause | 2.9 | - | - | 4:59 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:41 | 8:41 | 54.56 |
5km | 28:41 | 9:14 | 56.31 |
5M | 47:21 | 9:28 | 55.80 |
10km | 59:32 | 9:35 | 55.53 |
10M | 1:38:18 | 9:50 | 55.72 |
Half | 2:10:40 | 9:58 | 55.11 |
20M | 3:24:04 | 10:12 | 55.92 |
Mara | 4:31:15 | 10:21 | 56.09 |
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