Sun 1st Dec 2019 at 9:00am by NordRunner

Run > Long Run
  • Time
    2:21:48
  • Miles
    14.30
  • Min/mi
    9:55
  • Pacing
    45%
  • WAVA
    56.21
  • Stride(cm)
    84
  • Cals
    1135
  • Cadence
    192
  • BPM
    146
  • %MHR
    78.3
  • B/mi
    1443
  • Asc(m)
    172
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 5:58(5:58/km) 142/152bpm 55cal 10.05/11.19kmph
2) 1km - 6:06(6:06/km) 145/151bpm 56cal 9.82/11.82kmph
3) 1km - 6:24(6:24/km) 137/144bpm 52cal 9.37/11.29kmph
4) 1km - 6:17(6:17/km) 141/145bpm 54cal 9.56/12.87kmph
5) 1km - 6:11(6:11/km) 143/149bpm 53cal 9.7/12.02kmph
6) 1km - 6:11(6:11/km) 142/149bpm 51cal 9.69/12.46kmph
7) 1km - 6:01(6:01/km) 145/150bpm 53cal 9.96/11.22kmph
8) 1km - 5:56(5:56/km) 152/160bpm 57cal 10.11/10.88kmph
9) 1km - 6:00(6:00/km) 153/162bpm 57cal 9.99/10.55kmph
10) 1km - 6:51(6:51/km) 150/162bpm 61cal 8.77/11.56kmph
11) 1km - 6:25(6:25/km) 146/153bpm 51cal 9.34/11.46kmph
12) 1km - 6:41(6:41/km) 141/150bpm 44cal 8.98/11.76kmph
13) 1km - 6:26(6:26/km) 138/147bpm 35cal 9.33/11.39kmph
14) 1km - 6:41(6:41/km) 136/143bpm 31cal 8.99/11.49kmph
15) 1km - 6:08(6:08/km) 142/147bpm 41cal 9.79/11.32kmph
16) 1km - 6:03(6:03/km) 147/153bpm 48cal 9.91/11.52kmph
17) 1km - 6:09(6:09/km) 146/152bpm 46cal 9.75/11.29kmph
18) 1km - 5:52(5:52/km) 148/155bpm 47cal 10.22/11.49kmph
19) 1km - 5:51(5:51/km) 152/158bpm 52cal 10.25/11.69kmph
20) 1km - 5:45(5:45/km) 151/156bpm 48cal 10.45/11.86kmph
21) 1km - 5:50(5:50/km) 154/162bpm 52cal 10.28/11.32kmph
22) 1km - 6:02(6:02/km) 153/162bpm 51cal 9.94/11.42kmph
23) 1km - 5:52(5:52/km) 148/156bpm 40cal 10.23/11.62kmph
24) 0.02km - 7(5:57/km) 148/149bpm 10.08/10.28kmph
5:58 6:06 6:24 6:17 6:11 6:11 6:01 5:56 6:00 6:51 6:25 6:41 6:26 6:41 6:08 6:03 6:09 5:52 5:51 5:45 5:50 6:02 5:52 7

Pace

7% 1% 29% 62% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:48 4:48 9:37 141 87-152 1355 190 96-196 4/4
1.00 9:37 4:49 9:38 149 144-151 1434 192 188-196 2/3
1.50 18:39 9:02 +3:53 18:04 138 98-150 2493 191 184-196 9/8
2.00 24:03 5:24 +18 10:49 137 126-141 1481 191 188-198 5/3
2.50 29:06 5:03 10:06 141 136-146 1423 191 184-196 5/5
3.00 34:35 5:28 +27 10:57 143 129-149 1565 192 188-198 7/8
3.50 39:59 5:24 +22 10:48 145 136-149 1567 192 112-198 4/6
4.00 46:53 6:54 +2:08 13:48 141 101-150 1946 194 188-200 3/4
4.50 51:43 4:50 9:40 147 142-152 1421 193 190-196 2/3
5.00 56:30 4:48 9:35 153 148-160 1467 195 188-204 1/2
5.50 1:01:18 4:47 9:35 153 146-162 1466 195 190-202 10/9
6.00 1:06:43 5:25 +15 10:50 152 146-162 1647 192 96-202 7/6
6.50 1:13:23 6:40 +1:07 13:20 146 127-161 1946 192 108-198 3/3
7.00 1:19:17 5:54 +41 11:48 146 126-153 1723 191 122-202 4/4
7.50 1:25:28 6:12 +48 12:23 139 114-147 1721 188 102-198 2/3
8.00 1:32:59 7:31 +2:12 15:01 137 108-147 2058 191 96-196 10/3
8.50 1:39:11 6:12 +52 12:25 136 121-143 1688 185 114-198 6/17
9.00 1:44:09 4:58 9:55 140 136-145 1389 192 180-198 10/9
9.50 1:49:03 4:54 9:48 145 138-153 1422 193 186-198 12/10
10.00 1:53:58 4:55 9:50 146 141-151 1435 192 96-196 7/8
10.50 1:58:55 4:57 9:54 147 140-152 1455 194 190-198 3/3
11.00 2:03:38 4:44 9:27 147 143-150 1390 195 192-198 4/5
11.50 2:08:18 4:40 9:19 153 148-158 1426 196 190-202 7/7
12.00 2:14:54 6:36 +1:53 13:11 150 116-158 1978 196 188-202 5/7
12.50 2:19:31 4:37 9:15 152 147-156 1406 195 188-198 6/6
13.00 2:24:14 4:43 9:26 153 147-158 1443 195 186-198 3/4
13.50 2:28:58 4:44 9:27 153 147-162 1447 194 180-200 5/6
14.00 2:34:23 5:25 +31 10:50 150 136-157 1626 194 178-198 5/4
14.30 2:37:14 2:51 9:26 148 145-152 1396 194 190-198 4/2

Heart

146/162max
  • Show Beats/Mile

Elevation

Asc 172m, Range 18m, Flat prediction 2:20:48
Elevation Graph
Biggest Climbs (m) Min/mi
16 3.1% 13:00
See your biggest climbs

Cadence

192 (204 max) Stride Length: 84cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.1 193 14.2 2:27:28 10:50
Walk 0.9 112 0.1 1:26 24:06
Still 0.9 - - 1:26 -
Pause 4.2 - - 6:53 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:10 8:45 41.04% More
800m 4:30 9:03 47.50% More
1km 5:38 9:04 49.48% More
Mile 9:10 9:10 51.72% More
5k 29:56 9:38 53.95% More
5 miles 49:44 9:57 53.13% More
10k 1:03:24 10:12 52.14% More
10 miles 1:46:46 10:41 51.31% More
Half 2:21:41 10:49 51.22% More

Predictions

Dist Time Per Mile WAVA
1M 8:36 8:36 55.09
5km 28:23 9:08 56.90
5M 46:51 9:22 56.39
10km 58:55 9:29 56.11
10M 1:37:16 9:44 56.32
Half 2:09:17 9:52 55.70
20M 3:21:56 10:06 56.51
Mara 4:28:24 10:15 56.69

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