Tue 1st Oct 2019 at 2:00pm by NordRunner
Run > Long Run
-
Time
2:16:57
-
Miles
13.19
-
Min/mi
10:23
-
Pacing
8%
-
WAVA
53.38
-
Stride(cm)
84
-
Cals
1032
-
Cadence
184
-
BPM
139
-
%MHR
74.6
-
B/mi
1440
-
Asc(m)
334
-
Hillscore
24
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:44(6:44/km) 130/141bpm 55cal 8.91/10.85kmph
2) 1km - 5:53(5:53/km) 137/146bpm 51cal 10.19/11.05kmph
3) 1km - 6:51(6:51/km) 136/142bpm 58cal 8.75/11.12kmph
4) 1km - 6:06(6:06/km) 138/146bpm 52cal 9.83/11.56kmph
5) 1km - 6:15(6:15/km) 137/144bpm 50cal 9.6/11.72kmph
6) 1km - 8:03(8:03/km) 136/147bpm 60cal 7.44/11.69kmph
7) 1km - 7:13(7:13/km) 138/147bpm 56cal 8.31/11.22kmph
8) 1km - 7:28(7:28/km) 136/145bpm 53cal 8.04/12.53kmph
9) 1km - 6:19(6:19/km) 136/146bpm 44cal 9.49/10.75kmph
10) 1km - 6:58(6:58/km) 138/154bpm 50cal 8.61/10.88kmph
11) 1km - 7:13(7:13/km) 137/149bpm 49cal 8.32/10.52kmph
12) 1km - 5:49(5:49/km) 131/139bpm 31cal 10.32/11.15kmph
13) 1km - 6:15(6:15/km) 139/147bpm 46cal 9.6/11.69kmph
14) 1km - 6:05(6:05/km) 137/145bpm 40cal 9.85/11.05kmph
15) 1km - 6:01(6:01/km) 143/155bpm 48cal 9.97/12.8kmph
16) 1km - 6:18(6:18/km) 142/154bpm 48cal 9.53/12.46kmph
17) 1km - 6:07(6:07/km) 142/151bpm 44cal 9.82/11.22kmph
18) 1km - 6:03(6:03/km) 144/149bpm 48cal 9.93/11.19kmph
19) 1km - 5:53(5:53/km) 144/152bpm 46cal 10.2/10.78kmph
20) 1km - 6:02(6:02/km) 144/150bpm 45cal 9.95/10.52kmph
21) 1km - 5:55(5:55/km) 146/155bpm 46cal 10.14/11.22kmph
22) 0.23km - 1:25(6:09/km) 150/155bpm 12cal 9.77/10.95kmph
6:44 5:53 6:51 6:06 6:15 8:03 7:13 7:28 6:19 6:58 7:13 5:49 6:15 6:05 6:01 6:18 6:07 6:03 5:53 6:02 5:55 1:25
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:28 |
5:28 |
10:55 |
129 97-138 |
1409 |
184 116-194 |
29/1 |
1.00 |
10:22 |
4:54 |
9:48 |
136 131-142 |
1333 |
190 176-202 |
4/13 |
1.50 |
15:00 |
4:38 |
9:16 |
136 130-146 |
1260 |
192 186-198 |
4/27 |
2.00 |
20:39 |
5:39 |
11:18 |
137 130-146 |
1549 |
170 102-202 |
23/14 |
2.50 |
25:43 |
5:04 |
10:08 |
138 133-145 |
1399 |
187 112-240 |
3/11 |
3.00 |
30:31 |
4:49 |
9:37 |
136 128-144 |
1309 |
188 116-198 |
7/30 |
3.50 |
36:55 |
6:23 +6
|
12:46 |
136 114-144 |
1737 |
173 104-210 |
41/3 |
4.00 |
43:19 |
6:24 +19
|
12:48 |
136 119-147 |
1741 |
163 102-234 |
21/1 |
4.50 |
50:29 |
7:10 +24
|
14:21 |
136 111-147 |
1951 |
167 94-236 |
50/0 |
5.00 |
55:40 |
5:11 |
10:22 |
139 129-145 |
1441 |
184 112-202 |
9/10 |
5.50 |
1:02:39 |
6:59 +2:00
|
13:57 |
136 106-146 |
1898 |
190 120-196 |
5/2 |
6.00 |
1:08:14 |
5:35 +19
|
11:11 |
138 126-146 |
1542 |
183 102-232 |
12/3 |
6.50 |
1:14:33 |
6:19 +14
|
12:38 |
139 130-154 |
1756 |
174 112-236 |
24/1 |
7.00 |
1:28:40 |
14:07 +8:45
|
28:13 |
134 100-149 |
3782 |
182 92-208 |
14/11 |
7.50 |
1:33:27 |
4:47 |
9:34 |
132 122-140 |
1263 |
191 98-208 |
1/27 |
8.00 |
1:38:24 |
4:57 |
9:55 |
140 129-147 |
1388 |
189 116-208 |
3/13 |
8.50 |
1:46:06 |
7:42 +2:42
|
15:23 |
137 109-145 |
2108 |
186 106-194 |
2/5 |
9.00 |
1:50:57 |
4:51 |
9:42 |
139 130-145 |
1348 |
191 186-194 |
8/11 |
9.50 |
1:55:45 |
4:48 |
9:36 |
144 136-155 |
1383 |
190 112-206 |
1/35 |
10.00 |
2:00:57 |
5:12 |
10:25 |
143 132-154 |
1488 |
184 114-234 |
10/7 |
10.50 |
2:06:24 |
5:27 +31
|
10:55 |
141 130-151 |
1538 |
192 186-196 |
5/12 |
11.00 |
2:11:19 |
4:54 |
9:49 |
144 138-149 |
1414 |
191 188-196 |
2/11 |
11.50 |
2:16:05 |
4:46 |
9:32 |
143 139-149 |
1363 |
192 188-198 |
4/18 |
12.00 |
2:20:47 |
4:42 |
9:24 |
146 139-152 |
1372 |
193 190-202 |
2/10 |
12.50 |
2:25:40 |
4:54 |
9:47 |
144 140-148 |
1409 |
191 188-196 |
17/11 |
13.00 |
2:30:25 |
4:45 |
9:30 |
146 141-155 |
1388 |
191 180-202 |
4/19 |
13.19 |
2:32:21 |
1:56 +3
|
10:04 |
150 140-155 |
1509 |
191 180-198 |
2/11 |
Elevation
Biggest Climbs (m) |
Min/mi |
170 3.1% |
12:33
|
28 4.2% |
10:57
|
17 3.1% |
10:06
|
16 15.3% |
21:03
|
11 6.2% |
9:37
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
84.6 |
190 |
12.5 |
2:08:16 |
10:31 |
Walk |
12.5 |
112 |
0.7 |
19:28 |
29:52 |
Still |
0.6 |
- |
- |
1:00 |
- |
Pause |
2.3 |
- |
- |
3:38 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:47 |
40.90% |
More |
800m |
4:32 |
9:07 |
47.17% |
More |
1km |
5:45 |
9:15 |
48.46% |
More |
Mile |
9:26 |
9:26 |
50.26% |
More |
5k |
30:22 |
9:46 |
53.18% |
More |
5 miles |
51:45 |
10:21 |
51.05% |
More |
10k |
1:03:39 |
10:15 |
51.94% |
More |
10 miles |
1:59:05 |
11:54 |
46.00% |
More |
Half |
2:31:17 |
11:33 |
47.97% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:02 |
9:02 |
52.45 |
5km |
29:51 |
9:36 |
54.11 |
5M |
49:17 |
9:51 |
53.61 |
10km |
1:01:57 |
9:58 |
53.36 |
10M |
1:42:18 |
10:14 |
53.54 |
Half |
2:15:58 |
10:23 |
52.96 |
20M |
3:32:21 |
10:37 |
53.74 |
Mara |
4:42:15 |
10:46 |
53.91 |
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