Sun 6th Oct 2019 at 2:00pm by NordRunner
Run > Long Run
-
Time
2:15:11
-
Miles
13.19
-
Min/mi
10:15
-
Pacing
62%
-
WAVA
54.08
-
Stride(cm)
84
-
Cals
1129
-
Cadence
186
-
BPM
148
-
%MHR
79.3
-
B/mi
1513
-
Asc(m)
332
-
Hillscore
24
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:53(6:53/km) 130/144bpm 56cal 8.73/11.49kmph
2) 1km - 5:54(5:54/km) 143/149bpm 55cal 10.16/11.25kmph
3) 1km - 6:54(6:54/km) 142/157bpm 62cal 8.69/10.75kmph
4) 1km - 6:11(6:11/km) 142/149bpm 55cal 9.71/10.52kmph
5) 1km - 6:26(6:26/km) 143/156bpm 56cal 9.32/11.52kmph
6) 1km - 8:24(8:24/km) 143/157bpm 72cal 7.14/10.78kmph
7) 1km - 7:54(7:54/km) 141/152bpm 61cal 7.6/10.75kmph
8) 1km - 7:48(7:48/km) 142/152bpm 61cal 7.69/11.15kmph
9) 1km - 6:13(6:13/km) 148/155bpm 55cal 9.66/10.48kmph
10) 1km - 6:08(6:08/km) 157/168bpm 61cal 9.79/11.56kmph
11) 1km - 6:23(6:23/km) 158/166bpm 62cal 9.41/12.39kmph
12) 1km - 5:15(5:15/km) 160/166bpm 53cal 11.44/12.8kmph
13) 1km - 5:36(5:36/km) 157/162bpm 55cal 10.71/12.9kmph
14) 1km - 5:49(5:49/km) 152/167bpm 45cal 10.32/12.02kmph
15) 1km - 5:30(5:30/km) 148/155bpm 39cal 10.9/12.87kmph
16) 1km - 6:25(6:25/km) 148/159bpm 45cal 9.35/12.5kmph
17) 1km - 6:04(6:04/km) 145/150bpm 34cal 9.89/10.28kmph
18) 1km - 5:53(5:53/km) 152/159bpm 49cal 10.2/10.85kmph
19) 1km - 6:32(6:32/km) 147/161bpm 41cal 9.18/11.22kmph
20) 1km - 5:47(5:47/km) 155/160bpm 51cal 10.37/10.75kmph
21) 1km - 5:53(5:53/km) 154/161bpm 49cal 10.19/11.22kmph
22) 0.23km - 1:19(5:48/km) 159/162bpm 12cal 10.33/11.42kmph
6:53 5:54 6:54 6:11 6:26 8:24 7:54 7:48 6:13 6:08 6:23 5:15 5:36 5:49 5:30 6:25 6:04 5:53 6:32 5:47 5:53 1:19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:31 |
5:31 |
11:01 |
128 105-144 |
1410 |
188 118-236 |
29/0 |
1.00 |
10:28 |
4:57 |
9:54 |
142 136-149 |
1407 |
190 116-206 |
3/13 |
1.50 |
15:10 |
4:43 |
9:25 |
142 137-149 |
1338 |
193 188-202 |
5/28 |
2.00 |
21:02 |
5:51 |
11:43 |
141 125-157 |
1651 |
173 106-246 |
27/13 |
2.50 |
26:08 |
5:06 |
10:12 |
143 137-149 |
1458 |
188 116-198 |
7/8 |
3.00 |
31:03 |
4:56 |
9:52 |
144 132-156 |
1420 |
186 94-236 |
6/29 |
3.50 |
37:43 |
6:40 +16
|
13:20 |
142 125-157 |
1894 |
167 90-236 |
38/6 |
4.00 |
43:58 |
6:15 |
12:30 |
144 135-152 |
1800 |
161 104-194 |
22/2 |
4.50 |
52:22 |
8:23 +51
|
16:46 |
139 121-152 |
2331 |
152 102-246 |
49/0 |
5.00 |
57:47 |
5:25 |
10:51 |
144 127-152 |
1561 |
179 114-198 |
8/8 |
5.50 |
1:02:47 |
5:00 |
10:00 |
147 140-155 |
1470 |
192 186-198 |
5/3 |
6.00 |
1:08:46 |
5:59 +1:03
|
11:57 |
155 143-168 |
1853 |
193 186-204 |
12/3 |
6.50 |
1:13:49 |
5:04 |
10:07 |
160 152-168 |
1619 |
195 190-204 |
25/1 |
7.00 |
1:19:41 |
5:52 +1:02
|
11:43 |
158 132-166 |
1851 |
195 162-210 |
13/13 |
7.50 |
1:23:55 |
4:15 |
8:29 |
159 153-164 |
1349 |
199 190-214 |
0/25 |
8.00 |
1:28:26 |
4:30 |
9:01 |
157 152-162 |
1415 |
198 192-210 |
3/12 |
8.50 |
1:35:24 |
6:58 +2:21
|
13:56 |
156 130-167 |
2174 |
197 98-206 |
3/5 |
9.00 |
1:40:08 |
4:44 |
9:28 |
146 139-153 |
1383 |
195 190-202 |
5/11 |
9.50 |
1:44:30 |
4:22 |
8:45 |
148 144-155 |
1295 |
197 190-210 |
4/34 |
10.00 |
1:50:15 |
5:45 +27
|
11:29 |
148 136-159 |
1700 |
186 116-202 |
7/8 |
10.50 |
1:55:10 |
4:55 |
9:49 |
145 140-148 |
1424 |
193 190-196 |
5/9 |
11.00 |
1:59:51 |
4:41 |
9:23 |
151 144-159 |
1416 |
195 190-204 |
2/20 |
11.50 |
2:05:31 |
5:40 +22
|
11:20 |
151 138-158 |
1711 |
187 112-202 |
19/7 |
12.00 |
2:10:20 |
4:49 |
9:37 |
148 135-161 |
1424 |
193 186-202 |
8/16 |
12.50 |
2:14:59 |
4:40 |
9:20 |
155 151-160 |
1445 |
194 190-206 |
3/10 |
13.00 |
2:19:48 |
4:48 |
9:37 |
153 143-158 |
1471 |
193 120-202 |
2/14 |
13.19 |
2:21:32 |
1:44 |
9:10 |
159 155-162 |
1457 |
195 190-202 |
0/12 |
Elevation
Biggest Climbs (m) |
Min/mi |
170 3.2% |
12:21
|
30 3.2% |
11:00
|
18 5.9% |
11:20
|
15 11.3% |
16:02
|
13 6.2% |
10:14
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.3 |
193 |
12.5 |
2:06:15 |
10:11 |
Walk |
9.5 |
116 |
0.7 |
13:30 |
19:28 |
Still |
0.5 |
- |
- |
45 |
- |
Pause |
0.7 |
- |
- |
1:02 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:03 |
44.64% |
More |
800m |
4:07 |
8:17 |
51.94% |
More |
1km |
5:12 |
8:21 |
53.64% |
More |
Mile |
8:38 |
8:38 |
54.86% |
More |
5k |
30:26 |
9:48 |
53.08% |
More |
5 miles |
50:26 |
10:05 |
52.39% |
More |
10k |
1:01:52 |
9:57 |
53.43% |
More |
10 miles |
1:47:53 |
10:47 |
50.77% |
More |
Half |
2:20:38 |
10:44 |
51.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:55 |
8:55 |
53.14 |
5km |
29:28 |
9:29 |
54.81 |
5M |
48:38 |
9:44 |
54.32 |
10km |
1:01:09 |
9:50 |
54.06 |
10M |
1:40:58 |
10:06 |
54.25 |
Half |
2:14:13 |
10:15 |
53.65 |
20M |
3:29:37 |
10:29 |
54.44 |
Mara |
4:38:37 |
10:38 |
54.61 |
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