Sun 20th Sep 2020 at 10:00am by NordRunner
Run > Long Run
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Time
2:23:04
-
Miles 14.91
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Min/mi 9:36
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Pacing
73%
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WAVA
58.81
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Stride(cm)
90
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Cals
1259
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Watts
170
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Cadence
187
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BPM
143
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%MHR
76.7
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B/mi 1369
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Asc(m)
384
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Hillscore
25
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Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:37(6:37/km) 127/138bpm 43cal 168/W 9.07/12.29kmph
2) 0.58km - 3:23(5:52/km) 138/148bpm 33cal 172/W 10.23/11.76kmph
3) 1km - 6:07(6:07/km) 135/147bpm 49cal 154/W 9.81/12.12kmph
4) 1km - 6:13(6:13/km) 138/148bpm 50cal 173/W 9.65/12.16kmph
5) 1km - 6:06(6:06/km) 138/148bpm 50cal 168/W 9.84/12.41kmph
6) 1km - 6:59(6:59/km) 134/144bpm 56cal 144/W 8.59/12.24kmph
7) 1km - 5:57(5:57/km) 138/143bpm 50cal 168/W 10.08/13.64kmph
8) 1km - 6:28(6:28/km) 137/144bpm 58cal 162/W 9.28/13.33kmph
9) 1km - 6:19(6:19/km) 139/148bpm 41cal 161/W 9.5/11.76kmph
10) 1km - 6:10(6:10/km) 138/142bpm 59cal 160/W 9.73/13.85kmph
11) 1km - 6:29(6:29/km) 135/144bpm 40cal 166/W 9.26/13.95kmph
12) 0.5km - 3:17(6:30/km) 136/142bpm 33cal 165/W 9.23/11.29kmph
13) 1km - 5:03(5:03/km) 148/153bpm 47cal 194/W 11.88/14.17kmph
14) 1km - 5:08(5:08/km) 153/155bpm 49cal 190/W 11.69/12.37kmph
15) 1km - 5:18(5:18/km) 152/157bpm 49cal 184/W 11.32/12.5kmph
16) 1km - 5:30(5:30/km) 155/157bpm 61cal 194/W 10.91/12.46kmph
17) 1km - 5:29(5:29/km) 153/157bpm 50cal 183/W 10.94/12.72kmph
18) 1km - 5:22(5:22/km) 153/158bpm 60cal 185/W 11.18/12.29kmph
19) 1km - 5:41(5:41/km) 153/159bpm 50cal 187/W 10.56/12.54kmph
20) 1km - 5:01(5:01/km) 154/157bpm 50cal 186/W 11.96/12.29kmph
21) 1km - 6:01(6:01/km) 154/158bpm 60cal 186/W 9.97/12.77kmph
22) 1km - 5:21(5:21/km) 154/157bpm 60cal 182/W 11.21/12.33kmph
23) 1km - 5:13(5:13/km) 154/158bpm 50cal 183/W 11.5/12.16kmph
24) 0.18km - 57(5:10/km) 153/155bpm 10cal 169/W 11.61/11.88kmph
25) 1km - 8:04(8:04/km) 132/155bpm 63cal 128/W 7.44/11.29kmph
26) 0.74km - 4:51(6:36/km) 131/137bpm 38cal 139/W 9.09/9.4kmph
===
1) 1km - 6:37(6:37/km) 127/138bpm 43cal 168/W 9.07/12.29kmph
2) 0.58km - 3:23(5:52/km) 138/148bpm 33cal 172/W 10.23/11.76kmph
3) 1km - 6:07(6:07/km) 135/147bpm 49cal 154/W 9.81/12.12kmph
4) 1km - 6:13(6:13/km) 138/148bpm 50cal 173/W 9.65/12.16kmph
5) 1km - 6:06(6:06/km) 138/148bpm 50cal 168/W 9.84/12.41kmph
6) 1km - 6:59(6:59/km) 134/144bpm 56cal 144/W 8.59/12.24kmph
7) 1km - 5:57(5:57/km) 138/143bpm 50cal 168/W 10.08/13.64kmph
8) 1km - 6:28(6:28/km) 137/144bpm 58cal 162/W 9.28/13.33kmph
9) 1km - 6:19(6:19/km) 139/148bpm 41cal 161/W 9.5/11.76kmph
10) 1km - 6:10(6:10/km) 138/142bpm 59cal 160/W 9.73/13.85kmph
11) 1km - 6:29(6:29/km) 135/144bpm 40cal 166/W 9.26/13.95kmph
12) 0.5km - 3:17(6:30/km) 136/142bpm 33cal 165/W 9.23/11.29kmph
13) 1km - 5:03(5:03/km) 148/153bpm 47cal 194/W 11.88/14.17kmph
14) 1km - 5:08(5:08/km) 153/155bpm 49cal 190/W 11.69/12.37kmph
15) 1km - 5:18(5:18/km) 152/157bpm 49cal 184/W 11.32/12.5kmph
16) 1km - 5:30(5:30/km) 155/157bpm 61cal 194/W 10.91/12.46kmph
17) 1km - 5:29(5:29/km) 153/157bpm 50cal 183/W 10.94/12.72kmph
18) 1km - 5:22(5:22/km) 153/158bpm 60cal 185/W 11.18/12.29kmph
19) 1km - 5:41(5:41/km) 153/159bpm 50cal 187/W 10.56/12.54kmph
20) 1km - 5:01(5:01/km) 154/157bpm 50cal 186/W 11.96/12.29kmph
21) 1km - 6:01(6:01/km) 154/158bpm 60cal 186/W 9.97/12.77kmph
22) 1km - 5:21(5:21/km) 154/157bpm 60cal 182/W 11.21/12.33kmph
23) 1km - 5:13(5:13/km) 154/158bpm 50cal 183/W 11.5/12.16kmph
24) 0.18km - 57(5:10/km) 153/155bpm 10cal 169/W 11.61/11.88kmph
25) 1km - 8:04(8:04/km) 132/155bpm 63cal 128/W 7.44/11.29kmph
26) 0.74km - 4:51(6:36/km) 131/137bpm 38cal 139/W 9.09/9.4kmph
6:37 3:23 6:07 6:13 6:06 6:59 5:57 6:28 6:19 6:10 6:29 3:17 5:03 5:08 5:18 5:30 5:29 5:22 5:41 5:01 6:01 5:21 5:13 57 8:04 4:51
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 | 5:15 | 5:15 | 10:30 | 125 93-135 | 1313 | 181 116-194 | 169 75-217 | 24/0 |
1.00 | 10:13 | 4:58 | 9:57 | 138 131-148 | 1372 | 182 120-202 | 171 96-206 | 8/7 |
1.50 | 15:16 | 5:03 | 10:06 | 134 117-147 | 1353 | 186 96-214 | 153 1-214 | 14/38 |
2.00 | 20:22 | 5:06 | 10:12 | 139 131-148 | 1418 | 186 62-202 | 171 1-227 | 14/9 |
2.50 | 25:28 | 5:06 | 10:12 | 138 130-148 | 1408 | 179 124-200 | 170 88-209 | 19/2 |
3.00 | 30:05 | 4:37 | 9:14 | 138 130-141 | 1274 | 190 120-204 | 160 105-188 | 4/20 |
3.50 | 35:53 | 5:48 | 11:35 | 133 112-144 | 1541 | 163 118-200 | 143 76-223 | 11/15 |
4.00 | 40:50 | 4:57 | 9:54 | 138 133-141 | 1365 | 182 122-202 | 168 86-239 | 10/12 |
4.50 | 45:47 | 4:57 | 9:54 | 139 128-144 | 1376 | 181 122-204 | 167 82-212 | 18/12 |
5.00 | 51:26 | 5:39 | 11:18 | 137 123-148 | 1548 | 184 58-206 | 160 1-214 | 6/17 |
5.50 | 56:35 | 5:09 | 10:18 | 138 130-145 | 1422 | 179 122-206 | 160 80-206 | 20/9 |
6.00 | 1:01:30 | 4:55 | 9:50 | 137 124-142 | 1348 | 182 114-198 | 161 82-215 | 3/21 |
6.50 | 1:08:13 | 6:43 | 13:26 | 136 122-144 | 1826 | 175 58-202 | 167 2-240 | 9/2 |
7.00 | 1:13:03 | 4:50 | 9:41 | 136 127-145 | 1316 | 183 120-204 | 167 91-217 | 6/8 |
7.50 | 1:17:10 | 4:07 | 8:14 | 151 145-153 | 1243 | 199 194-204 | 197 169-221 | 6/5 |
8.00 | 1:21:14 | 4:04 | 8:07 | 152 147-155 | 1234 | 201 196-206 | 188 160-220 | 6/8 |
8.50 | 1:25:40 | 4:26 | 8:53 | 152 145-157 | 1350 | 198 190-204 | 185 98-215 | 14/8 |
9.00 | 1:29:45 | 4:05 | 8:10 | 154 150-157 | 1258 | 200 196-206 | 192 168-212 | 11/14 |
9.50 | 1:34:13 | 4:28 | 8:56 | 155 151-157 | 1385 | 199 190-206 | 186 150-219 | 20/10 |
10.00 | 1:38:42 | 4:29 | 8:57 | 153 149-156 | 1370 | 199 194-212 | 189 152-223 | 12/14 |
10.50 | 1:42:57 | 4:15 | 8:30 | 153 146-158 | 1300 | 199 184-206 | 180 147-231 | 12/11 |
11.00 | 1:47:32 | 4:35 | 9:10 | 154 148-159 | 1411 | 198 190-208 | 193 162-238 | 21/9 |
11.50 | 1:51:47 | 4:16 | 8:32 | 152 148-156 | 1296 | 199 188-206 | 182 152-221 | 13/9 |
12.00 | 1:55:50 | 4:03 | 8:06 | 155 148-157 | 1256 | 201 198-204 | 189 169-218 | 1/14 |
12.50 | 2:01:03 | 5:12 | 10:25 | 154 149-158 | 1604 | 191 128-208 | 186 119-231 | 29/13 |
13.00 | 2:05:13 | 4:10 | 8:19 | 153 149-156 | 1273 | 196 130-208 | 182 133-210 | 15/20 |
13.50 | 2:09:23 | 4:11 | 8:21 | 155 151-158 | 1295 | 200 194-208 | 183 158-220 | 5/8 |
14.00 | 2:14:30 | 5:06 | 10:13 | 147 132-156 | 1502 | 175 116-206 | 157 86-213 | 10/14 |
14.50 | 2:20:45 | 6:15 | 12:30 | 129 105-139 | 1613 | 173 106-198 | 127 53-177 | 10/13 |
14.91 | 2:25:10 | 4:25 | 10:42 | 131 127-137 | 1403 | 190 184-200 | 140 123-185 | 5/23 |
Heart
143/159max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 384m,
Range 53m, Flat prediction 2:20:10
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
49 8.0% | 10:17 |
29 3.1% | 10:38 |
21 3.0% | 8:14 |
21 3.2% | 10:12 |
21 4.1% | 10:25 |
18 3.6% | 10:11 |
See your biggest climbs |
Power
170W (240 max)
Power Graph
Power Bands
Cadence
187 (214 max)
Stride Length: 90cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 87.7 | 195 | 13.9 | 2:07:20 | 9:10 |
Walk | 12.0 | 126 | 1 | 17:28 | 17:04 |
Still | 0.3 | - | - | 22 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:18 | 8:18 | 57.58 |
5km | 27:24 | 8:49 | 59.47 |
5M | 45:14 | 9:03 | 58.95 |
10km | 56:53 | 9:09 | 58.67 |
10M | 1:33:55 | 9:24 | 58.89 |
Half | 2:04:50 | 9:32 | 58.25 |
20M | 3:14:58 | 9:45 | 59.10 |
Mara | 4:19:08 | 9:53 | 59.30 |
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