Sun 18th Aug 2019 at 10:00am by NordRunner

Run > Long Run
  • Time
    3:05:27
  • Miles
    18.65
  • Min/mi
    9:57
  • Pacing
    62%
  • WAVA
    57.06
  • Stride(cm)
    85
  • Cals
    1181
  • Cadence
    191
  • BPM
    136
  • %MHR
    72.9
  • B/mi
    1349
  • Asc(m)
    172
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 6:25(6:25/km) 123/134bpm 46cal 9.35/10.65kmph
2) 1km - 6:34(6:34/km) 133/140bpm 53cal 9.14/10.58kmph
3) 1km - 6:19(6:19/km) 137/145bpm 53cal 9.49/10.08kmph
4) 1km - 6:22(6:22/km) 136/142bpm 50cal 9.43/10.11kmph
5) 1km - 7:06(7:06/km) 138/145bpm 54cal 8.45/11.56kmph
6) 1km - 6:15(6:15/km) 137/144bpm 48cal 9.6/11.62kmph
7) 1km - 6:21(6:21/km) 136/141bpm 45cal 9.44/10.68kmph
8) 1km - 6:10(6:10/km) 133/139bpm 39cal 9.74/11.29kmph
9) 1km - 6:11(6:11/km) 134/139bpm 39cal 9.71/9.98kmph
10) 1km - 6:30(6:30/km) 132/139bpm 38cal 9.23/10.68kmph
11) 1km - 6:27(6:27/km) 129/138bpm 34cal 9.29/11.32kmph
12) 1km - 6:10(6:10/km) 132/136bpm 34cal 9.73/10.18kmph
13) 1km - 6:11(6:11/km) 133/139bpm 35cal 9.69/10.11kmph
14) 1km - 6:05(6:05/km) 133/138bpm 34cal 9.86/10.21kmph
15) 1km - 5:57(5:57/km) 131/136bpm 29cal 10.07/10.61kmph
16) 1km - 5:55(5:55/km) 131/137bpm 31cal 10.13/11.69kmph
17) 1km - 6:00(6:00/km) 135/141bpm 35cal 10/10.92kmph
18) 1km - 5:58(5:58/km) 137/142bpm 39cal 10.07/10.78kmph
19) 1km - 6:12(6:12/km) 136/140bpm 37cal 9.67/11.32kmph
20) 1km - 5:53(5:53/km) 137/141bpm 36cal 10.2/10.78kmph
21) 1km - 6:04(6:04/km) 135/142bpm 35cal 9.9/11.02kmph
22) 1km - 6:16(6:16/km) 136/145bpm 37cal 9.57/11.89kmph
23) 1km - 5:47(5:47/km) 141/147bpm 41cal 10.38/11.39kmph
24) 1km - 5:49(5:49/km) 141/146bpm 40cal 10.31/11.46kmph
25) 1km - 5:50(5:50/km) 140/146bpm 37cal 10.27/10.85kmph
26) 1km - 5:57(5:57/km) 140/145bpm 37cal 10.08/11.46kmph
27) 1km - 5:57(5:57/km) 141/147bpm 38cal 10.09/11.49kmph
28) 1km - 6:13(6:13/km) 141/148bpm 39cal 9.64/10.41kmph
29) 1km - 6:16(6:16/km) 141/147bpm 36cal 9.57/11.02kmph
30) 1km - 6:12(6:12/km) 140/145bpm 32cal 9.67/11.66kmph
31) 0.01km - 3(6:19/km) 140/140bpm 9.49/9.47kmph
6:25 6:34 6:19 6:22 7:06 6:15 6:21 6:10 6:11 6:30 6:27 6:10 6:11 6:05 5:57 5:55 6:00 5:58 6:12 5:53 6:04 6:16 5:47 5:49 5:50 5:57 5:57 6:13 6:16 6:12 3

Pace

4% 36% 59% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:20 5:20 +6 10:40 122 92-131 1300 187 178-192 6/4
1.00 10:31 5:11 10:22 130 122-140 1347 187 176-192 2/4
1.50 15:45 5:14 10:28 135 131-140 1414 188 178-192 5/4
2.00 20:49 5:04 10:08 138 132-145 1399 190 182-194 3/3
2.50 25:54 5:05 10:09 136 133-142 1381 191 188-196 8/3
3.00 31:42 5:49 +13 11:37 138 132-145 1604 191 176-200 19/23
3.50 39:18 7:36 +2:18 15:12 137 113-144 2082 189 102-194 15/19
4.00 44:33 5:14 +5 10:29 137 132-142 1435 190 184-196 3/3
4.50 50:40 6:07 +1:03 12:14 133 115-139 1628 191 180-196 3/4
5.00 55:34 4:55 9:49 134 118-139 1316 191 188-194 3/3
5.50 1:00:33 4:59 9:57 134 129-139 1334 191 190-194 4/4
6.00 1:06:09 5:36 +31 11:12 132 121-139 1478 191 182-194 3/2
6.50 1:13:42 7:33 +2:03 15:06 129 107-138 1947 191 176-196 6/5
7.00 1:18:36 4:54 9:49 131 124-136 1285 190 182-194 5/6
7.50 1:23:35 4:59 9:57 132 127-136 1314 191 186-194 2/4
8.00 1:28:35 5:00 9:59 134 130-139 1339 191 186-198 3/2
8.50 1:33:28 4:54 9:47 133 125-138 1301 192 188-194 3/4
9.00 1:38:19 4:51 9:42 132 125-138 1280 192 190-196 1/1
9.50 1:45:24 7:05 +2:18 14:10 130 94-137 1841 192 188-196 1/1
10.00 1:50:10 4:46 9:33 134 129-138 1279 192 186-194 1/1
10.50 1:54:57 4:47 9:34 135 129-141 1292 192 182-194 4/2
11.00 1:59:48 4:51 9:42 137 130-142 1328 192 174-198 4/3
11.50 2:04:40 4:52 9:44 137 131-140 1334 191 188-196 3/3
12.00 2:09:41 5:01 +6 10:01 136 130-140 1363 192 186-196 3/3
12.50 2:16:33 6:52 +2:02 13:44 136 110-141 1867 192 186-196 4/4
13.00 2:21:24 4:52 9:43 136 131-142 1323 191 186-194 5/4
13.50 2:26:20 4:55 9:50 137 130-145 1348 191 182-194 2/4
14.00 2:31:46 5:27 +36 10:54 139 122-147 1514 192 186-196 7/7
14.50 2:36:25 4:39 9:18 141 138-145 1311 192 190-196 4/4
15.00 2:41:09 4:44 9:28 141 137-146 1336 192 188-194 1/2
15.50 2:45:49 4:39 9:19 140 136-146 1304 192 188-194 3/2
16.00 2:50:34 4:45 9:31 141 137-145 1341 191 188-194 2/2
16.50 2:55:21 4:47 9:34 140 135-144 1339 192 188-196 4/4
17.00 3:00:18 4:57 9:55 141 137-147 1397 192 188-196 7/5
17.50 3:05:20 5:02 10:04 142 136-148 1429 192 188-194 2/3
18.00 3:10:21 5:00 10:00 140 136-147 1401 189 108-196 3/3
18.50 3:15:23 5:03 +6 10:05 140 133-146 1412 191 188-194 2/3
18.65 3:16:54 1:31 10:22 140 136-145 1452 191 188-194 2/1

Heart

136/148max
  • Show Beats/Mile

Elevation

Asc 172m, Range 22m, Flat prediction 3:04:46
Elevation Graph
Biggest Climbs (m) Min/mi
16 7.9% 13:09
15 14.2% 11:18
12 2.0% 10:23
See your biggest climbs

Cadence

191 (200 max) Stride Length: 85cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.2 190 18.6 3:13:17 10:31
Walk 0.1 106 0 8 17:04
Still 0.4 - - 48 -
Pause 1.3 - - 2:41 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:15 9:04 39.61% More
800m 4:34 9:12 46.75% More
1km 5:45 9:16 48.39% More
Mile 9:18 9:18 50.91% More
5k 29:19 9:26 55.11% More
5 miles 48:21 9:40 54.65% More
10k 1:00:59 9:49 54.21% More
10 miles 1:41:36 10:10 53.92% More
Half 2:15:37 10:21 53.51% More

Predictions

Dist Time Per Mile WAVA
1M 8:30 8:30 55.74
5km 28:03 9:02 57.58
5M 46:19 9:16 57.04
10km 58:14 9:22 56.77
10M 1:36:10 9:37 56.96
Half 2:07:49 9:45 56.34
20M 3:19:37 9:59 57.16
Mara 4:25:20 10:08 57.35

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