Sun 13th Sep 2020 at 9:00am by NordRunner

Run > Long Run
  • Time
    3:14:30
  • Miles
    16.78
  • Min/mi
    11:35
  • Pacing
    0%
  • WAVA
    49.07
  • Stride(cm)
    81
  • Cals
    1486
  • Watts
    145
  • Cadence
    171
  • BPM
    132
  • %MHR
    71.2
  • B/mi
    1534
  • Asc(m)
    630
  • Hillscore
    49
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 6:35(6:35/km) 132/138bpm 51cal 161/W 9.12/11.04kmph
2) 1km - 5:56(5:56/km) 135/142bpm 48cal 130/W 10.11/11.96kmph
3) 1km - 5:59(5:59/km) 141/146bpm 52cal 160/W 10.03/10.65kmph
4) 1km - 6:25(6:25/km) 140/147bpm 52cal 156/W 9.35/10.71kmph
5) 1km - 8:00(8:00/km) 132/142bpm 57cal 133/W 7.5/11.54kmph
6) 1km - 7:52(7:52/km) 136/143bpm 69cal 143/W 7.63/11.47kmph
7) 1km - 6:17(6:17/km) 140/154bpm 58cal 162/W 9.55/12.41kmph
8) 1km - 6:54(6:54/km) 131/146bpm 46cal 153/W 8.69/12.81kmph
9) 1km - 7:44(7:44/km) 136/148bpm 65cal 151/W 7.76/12kmph
10) 1km - 7:29(7:29/km) 137/142bpm 58cal 170/W 8.02/11.01kmph
11) 1km - 5:39(5:39/km) 131/142bpm 47cal 164/W 10.62/12.33kmph
12) 1km - 6:05(6:05/km) 122/134bpm 38cal 163/W 9.86/12.95kmph
13) 1km - 6:17(6:17/km) 130/139bpm 45cal 158/W 9.55/13.64kmph
14) 1km - 6:25(6:25/km) 134/139bpm 56cal 148/W 9.35/10.78kmph
15) 1km - 6:46(6:46/km) 130/140bpm 52cal 133/W 8.87/10.91kmph
16) 1km - 7:52(7:52/km) 133/147bpm 61cal 145/W 7.63/12kmph
17) 1km - 9:30(9:30/km) 133/144bpm 70cal 128/W 6.31/11.32kmph
18) 1km - 8:51(8:51/km) 125/141bpm 60cal 120/W 6.78/13.04kmph
19) 1km - 9:45(9:45/km) 127/144bpm 58cal 128/W 6.15/11.32kmph
20) 1km - 6:48(6:48/km) 131/143bpm 56cal 140/W 8.82/12.72kmph
21) 1km - 8:47(8:47/km) 125/137bpm 55cal 117/W 6.83/11.18kmph
22) 1km - 8:09(8:09/km) 130/138bpm 61cal 110/W 7.36/10.84kmph
23) 1km - 6:35(6:35/km) 139/185bpm 60cal 132/W 9.12/11.61kmph
24) 1km - 6:59(6:59/km) 129/146bpm 46cal 166/W 8.59/11.8kmph
25) 1km - 7:06(7:06/km) 133/141bpm 53cal 154/W 8.45/12.54kmph
26) 1km - 6:54(6:54/km) 134/143bpm 57cal 159/W 8.69/11.8kmph
27) 1km - 6:50(6:50/km) 133/143bpm 55cal 160/W 8.78/13kmph
6:35 5:56 5:59 6:25 8:00 7:52 6:17 6:54 7:44 7:29 5:39 6:05 6:17 6:25 6:46 7:52 9:30 8:51 9:45 6:48 8:47 8:09 6:35 6:59 7:06 6:54 6:50

Pace

20% 7% 33% 34% 6%

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 5:23 5:23 10:46 131 104-138 1411 178 112-194 164 78-210 23/10
1.00 10:07 4:44 9:29 136 129-142 1289 191 122-204 142 85-184 0/70
1.50 15:09 5:01 10:03 137 128-144 1376 193 58-212 140 1-191 4/23
2.00 20:09 5:00 10:00 141 136-146 1410 187 126-194 157 87-176 4/8
2.50 25:19 5:10 10:20 140 125-147 1447 182 120-196 156 82-193 9/8
3.00 32:39 7:20 14:40 132 116-142 1935 163 42-194 131 1-185 29/1
3.50 38:56 6:17 12:34 136 121-142 1710 173 112-212 145 84-205 20/4
4.00 45:38 6:42 13:25 139 127-154 1864 171 52-194 156 1-217 11/37
4.50 50:54 5:16 10:31 135 120-143 1420 190 92-200 153 1-199 2/15
5.00 56:30 5:36 11:12 132 110-148 1479 172 108-210 154 82-228 58/3
5.50 1:03:28 6:58 13:57 136 123-143 1896 161 48-194 149 1-230 34/1
6.00 1:09:46 6:18 12:36 136 128-140 1713 158 112-208 165 117-224 6/27
6.50 1:14:33 4:47 9:34 135 126-142 1291 188 122-200 168 65-197 22/15
7.00 2:28:11 1:13:38 2:27:16 126 109-135 18555 186 110-202 161 71-209 2/72
7.50 2:34:01 5:50 11:40 124 83-134 1446 184 58-198 167 1-210 53/1
8.00 2:39:25 5:24 10:49 130 121-139 1406 179 92-204 164 1-205 6/37
8.50 2:44:23 4:58 9:57 133 127-138 1323 184 126-194 144 50-195 24/6
9.00 2:49:49 5:25 10:50 133 118-140 1442 178 116-198 150 80-192 19/24
9.50 2:56:25 6:36 13:13 128 107-137 1691 146 54-194 119 2-193 0/40
10.00 3:03:29 7:04 14:09 135 119-147 1909 158 56-192 149 1-211 5/10
10.50 3:11:57 8:28 16:57 134 121-144 2270 154 54-212 131 1-213 9/10
11.00 3:20:22 8:24 16:49 126 106-141 2118 148 56-244 118 1-221 47/1
11.50 3:27:32 7:10 14:20 128 113-141 1834 159 58-198 133 1-216 36/12
12.00 3:38:14 10:42 21:24 125 90-144 2674 159 42-238 122 1-224 14/16
12.50 3:44:30 6:16 12:33 132 122-143 1656 169 56-216 141 1-214 41/20
13.00 3:53:01 8:31 17:02 123 100-137 2094 149 46-192 114 1-190 7/28
13.50 3:59:33 6:32 13:05 130 121-137 1701 167 116-230 111 57-191 10/15
14.00 4:05:18 5:45 11:31 136 102-185 1566 184 62-212 129 4-185 13/40
14.50 4:15:38 10:19 20:38 137 89-174 2828 176 48-198 148 2-213 2/43
15.00 4:21:50 6:12 12:24 126 100-146 1562 180 58-198 159 2-200 9/9
15.50 4:27:39 5:50 11:40 133 120-140 1551 168 104-198 152 70-204 10/6
16.00 4:33:17 5:38 11:16 134 123-143 1509 171 116-202 157 83-207 40/1
16.50 4:39:08 5:50 11:41 131 113-143 1530 170 60-200 158 2-206 24/18
16.78 4:41:47 2:39 9:31 137 132-140 1303 191 184-202 170 148-199 1/10

Heart

132/185max
  • Show Beats/Mile

Elevation

Asc 630m, Range 116m, Flat prediction 3:08:54
Elevation Graph
Biggest Climbs (m) Min/mi
97 7.2% 12:41
85 7.7% 14:29
54 7.7% 10:27
52 3.4% 14:07
44 5.3% 11:42
24 5.3% 13:32
See your biggest climbs

Power

145W (230 max)
Power Graph
Power Bands

Cadence

171 (244 max) Stride Length: 81cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 53.0 188 14.2 2:29:18 10:30
Walk 45.9 118 2.6 2:09:13 50:21
Still 1.2 - - 3:16 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:06 8:28 42.63% More
800m 4:27 8:57 48.39% More
1km 5:37 9:02 49.99% More
Mile 9:20 9:20 51.20% More
5k 33:49 10:53 48.18% More
5 miles 56:16 11:15 47.39% More
10k 1:10:59 11:25 47.01% More
10 miles 3:03:26 18:21 30.15% More
Half 3:54:28 17:54 31.26% More

Predictions

Dist Time Per Mile WAVA
1M 9:58 9:58 47.95
5km 32:53 10:35 49.55
5M 54:18 10:52 49.10
10km 1:08:17 10:59 48.87
10M 1:52:44 11:16 49.06
Half 2:29:50 11:26 48.53
20M 3:54:01 11:42 49.24
Mara 5:11:03 11:52 49.40

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