Sun 6th Sep 2020 at 10:00am by NordRunner

Run > Long Run
  • Time
    3:00:04
  • Miles
    15.68
  • Min/mi
    11:29
  • Pacing
    49%
  • WAVA
    49.29
  • Stride(cm)
    81
  • Cals
    1409
  • Watts
    144
  • Cadence
    174
  • BPM
    134
  • %MHR
    72.1
  • B/mi
    1540
  • Asc(m)
    476
  • Hillscore
    39
  • Surface
    Mixed

Notes & Comments

Split Summary
===
1) 1km - 6:39(6:39/km) 129/137bpm 43cal 162/W 9.02/11.84kmph
2) 1km - 6:07(6:07/km) 134/140bpm 56cal 124/W 9.81/10.81kmph
3) 1km - 6:16(6:16/km) 139/147bpm 42cal 151/W 9.58/10.81kmph
4) 1km - 6:15(6:15/km) 142/148bpm 53cal 156/W 9.6/11.36kmph
5) 1km - 6:56(6:56/km) 138/147bpm 65cal 144/W 8.65/11.65kmph
6) 1km - 6:56(6:56/km) 140/146bpm 57cal 150/W 8.65/11.21kmph
7) 1km - 8:28(8:28/km) 145/153bpm 83cal 141/W 7.09/10.4kmph
8) 1km - 6:02(6:02/km) 139/150bpm 46cal 159/W 9.94/13.28kmph
9) 1km - 6:14(6:14/km) 140/146bpm 52cal 157/W 9.63/12.04kmph
10) 1km - 8:20(8:20/km) 132/142bpm 60cal 121/W 7.2/12.16kmph
11) 1km - 6:34(6:34/km) 135/140bpm 56cal 156/W 9.14/10.75kmph
12) 1km - 7:33(7:33/km) 137/144bpm 56cal 149/W 7.95/11.47kmph
13) 1km - 9:18(9:18/km) 131/144bpm 68cal 121/W 6.45/11.8kmph
14) 1km - 10:15(10:15/km) 124/143bpm 70cal 105/W 5.85/10.29kmph
15) 1km - 7:55(7:55/km) 129/139bpm 61cal 122/W 7.58/9.89kmph
16) 1km - 6:50(6:50/km) 130/140bpm 51cal 131/W 8.78/12.08kmph
17) 1km - 8:07(8:07/km) 124/140bpm 48cal 135/W 7.39/12kmph
18) 1km - 6:48(6:48/km) 131/137bpm 54cal 152/W 8.82/11.21kmph
19) 1km - 7:10(7:10/km) 133/140bpm 56cal 157/W 8.37/12.81kmph
20) 1km - 6:28(6:28/km) 134/142bpm 48cal 161/W 9.28/11.36kmph
21) 1km - 6:55(6:55/km) 131/139bpm 56cal 146/W 8.68/11.88kmph
22) 1km - 5:40(5:40/km) 136/139bpm 48cal 158/W 10.59/11.43kmph
23) 1km - 6:19(6:19/km) 136/143bpm 49cal 161/W 9.5/11.25kmph
24) 1km - 8:14(8:14/km) 136/145bpm 75cal 158/W 7.29/10.88kmph
25) 1km - 6:17(6:17/km) 135/142bpm 49cal 159/W 9.55/11.11kmph
26) 0.24km - 1:28(6:14/km) 130/135bpm 7cal 154/W 9.63/10.94kmph
6:39 6:07 6:16 6:15 6:56 6:56 8:28 6:02 6:14 8:20 6:34 7:33 9:18 10:15 7:55 6:50 8:07 6:48 7:10 6:28 6:55 5:40 6:19 8:14 6:17 1:28

Pace

18% 7% 35% 37% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.50 5:27 5:27 10:54 128 100-137 1395 178 116-194 165 89-209 24/2
1.00 10:18 4:51 9:41 134 130-140 1299 196 186-206 138 97-180 1/45
1.50 15:13 4:55 9:50 136 128-144 1337 194 114-204 131 77-181 0/54
2.00 20:33 5:20 10:40 140 131-148 1494 184 60-198 152 1-186 6/6
2.50 25:38 5:05 10:09 141 132-145 1432 184 116-198 155 84-191 2/6
3.00 31:19 5:41 11:22 141 130-147 1603 179 60-198 160 1-202 8/3
3.50 37:55 6:37 13:14 135 122-146 1785 168 44-200 129 1-193 9/8
4.00 44:04 6:09 12:18 145 138-152 1784 179 56-200 146 1-196 34/1
4.50 50:18 6:14 12:28 144 134-153 1794 168 52-200 152 2-205 18/2
5.00 56:30 6:12 12:24 137 113-146 1699 179 94-204 154 1-203 4/22
5.50 1:01:39 5:09 10:18 140 134-146 1442 182 118-214 156 97-209 20/27
6.00 1:08:06 6:26 12:53 133 116-142 1713 160 60-220 122 1-197 2/11
6.50 1:14:27 6:21 12:42 133 113-142 1690 180 52-200 150 1-196 3/9
7.00 1:20:33 6:06 12:12 135 119-144 1646 182 54-196 153 1-207 7/11
7.50 1:28:08 7:35 15:10 137 122-143 2078 162 52-222 141 1-225 45/1
8.00 1:35:46 7:38 15:15 135 114-144 2060 164 58-192 131 1-231 26/22
8.50 1:47:49 12:04 24:08 120 101-133 2895 129 52-198 84 1-205 25/7
9.00 1:54:09 6:20 12:40 132 117-143 1671 171 116-196 142 55-217 20/9
9.50 2:01:41 7:32 15:03 128 113-140 1927 173 52-198 107 1-164 2/42
10.00 2:06:42 5:01 10:03 132 121-140 1327 191 92-208 146 1-186 3/39
10.50 2:18:42 12:00 24:00 123 105-140 2952 159 48-204 132 1-211 12/8
11.00 2:24:01 5:19 10:37 130 121-136 1381 180 116-194 156 76-208 9/3
11.50 2:29:28 5:27 10:54 132 122-139 1438 174 106-196 149 73-203 16/2
12.00 2:34:56 5:28 10:57 134 125-140 1466 174 118-204 160 107-211 23/20
12.50 2:40:33 5:37 11:14 134 121-142 1505 171 118-200 159 65-203 20/6
13.00 2:46:01 5:28 10:56 132 116-139 1444 172 120-206 151 64-217 12/15
13.50 2:50:46 4:45 9:30 134 115-139 1273 187 96-206 151 1-199 1/18
14.00 2:55:33 4:47 9:33 136 129-143 1299 191 134-202 161 126-189 4/18
14.50 3:01:06 5:34 11:07 135 123-140 1501 177 120-204 160 79-206 26/0
15.00 3:07:43 6:36 13:13 138 129-145 1824 160 114-192 162 103-213 56/0
15.50 3:12:49 5:07 10:13 135 121-141 1380 188 126-202 157 92-185 12/12
15.68 3:14:37 1:48 9:57 130 128-135 1294 192 182-196 152 132-196 0/16

Heart

134/153max
  • Show Beats/Mile

Elevation

Asc 476m, Range 115m, Flat prediction 2:49:07
Elevation Graph
Biggest Climbs (m) Min/mi
96 5.1% 11:59
59 2.6% 12:25
55 6.3% 14:49
44 4.6% 11:12
35 5.8% 20:51
25 4.0% 9:56
See your biggest climbs

Power

144W (231 max)
Power Graph
Power Bands

Cadence

174 (222 max) Stride Length: 81cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 74.0 190 13.4 2:23:56 10:43
Walk 24.6 120 2.3 47:53 21:11
Still 1.4 - - 2:48 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:09 8:38 41.86% More
800m 4:21 8:45 49.53% More
1km 5:33 8:55 50.64% More
Mile 9:17 9:17 51.50% More
5k 32:16 10:23 50.50% More
5 miles 53:59 10:48 49.38% More
10k 1:11:09 11:27 46.91% More
10 miles 2:06:41 12:40 43.66% More
Half 2:46:08 12:41 44.11% More

Predictions

Dist Time Per Mile WAVA
1M 9:54 9:54 48.28
5km 32:42 10:32 49.83
5M 54:00 10:48 49.38
10km 1:07:54 10:56 49.15
10M 1:52:06 11:13 49.34
Half 2:28:59 11:22 48.81
20M 3:52:42 11:38 49.52
Mara 5:09:18 11:48 49.68

Bespoke Fields

Amend your bespoke fields
Style
Please wait... saving your change.
Close
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry







Back To Top
X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
Get Started
Click here to join 112,236 Fetchies!
Already a Fetchie? Sign in here