Tue 30th Mar 2021 at 10:00am by NordRunner

Run > Medium Long Run

Follow User
0 👍

Time
1:56:17
Miles
9.39
Min/mi
12:23
Pacing
45%
WAVA
44.48
Stride(cm)
78
Cals
1006
Watts
138
Cadence
168
BPM
143
%MHR
76.7
B/mi
1766
Asc(m)
14
Hillscore
30
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 7:37(7:37/km) 134/146bpm 54cal 146/W 7.88/11.01kmph
2) 1km - 6:17(6:17/km) 141/150bpm 52cal 148/W 9.55/12.37kmph
3) 1km - 7:46(7:46/km) 149/157bpm 76cal 159/W 7.73/12.12kmph
4) 1km - 6:17(6:17/km) 153/159bpm 59cal 163/W 9.55/12.16kmph
5) 1km - 7:33(7:33/km) 151/159bpm 78cal 155/W 7.95/12.33kmph
6) 1km - 8:29(8:29/km) 147/159bpm 74cal 138/W 7.07/11.21kmph
7) 1km - 15:25(15:25/km) 129/153bpm 111cal 83/W 3.89/11.92kmph
8) 1km - 7:51(7:51/km) 144/156bpm 72cal 146/W 7.64/12.04kmph
9) 1km - 8:05(8:05/km) 146/161bpm 66cal 128/W 7.42/11.32kmph
10) 1km - 7:32(7:32/km) 145/154bpm 70cal 135/W 7.96/12.54kmph
11) 1km - 6:53(6:53/km) 146/155bpm 65cal 142/W 8.72/12.12kmph
12) 1km - 6:40(6:40/km) 137/147bpm 50cal 143/W 9/12.41kmph
13) 1km - 6:26(6:26/km) 140/149bpm 61cal 150/W 9.33/11.47kmph
14) 1km - 6:29(6:29/km) 146/152bpm 56cal 160/W 9.26/12.12kmph
15) 1km - 6:10(6:10/km) 144/148bpm 54cal 152/W 9.73/11.43kmph
16) 0.11km - 47(7:25/km) 138/140bpm 8cal 157/W 8.09/11.84kmph

7:37 6:17 7:46 6:17 7:33 8:29 15:25 7:51 8:05 7:32 6:53 6:40 6:26 6:29 6:10 47

Pace

24%

26%

35%

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	6:26	6:26	12:52	133 102-146	1711	162 50-204	144 1-226	129/27
1.00	11:59	5:33	11:06	140 120-149	1554	182 60-206	156 3-222	11/26
1.50	17:09	5:10	10:20	143 137-156	1477	185 116-204	143 44-230	35/48
2.00	23:31	6:22	12:44	152 143-157	1936	162 112-202	162 51-225	36/11
2.50	28:22	4:51	9:42	154 145-159	1495	188 116-200	164 79-209	22/15
3.00	33:59	5:37	11:13	152 145-158	1706	173 102-240	164 90-220	31/9
3.50	40:24	6:25	12:50	149 134-159	1913	165 98-212	144 70-216	30/9
4.00	54:16	13:52	27:44	136 113-159	3772	120 52-194	92 1-228	47/16
4.50	1:03:25	9:10	18:19	131 111-153	2400	144 86-212	105 25-210	9/43
5.00	1:10:04	6:39	13:18	143 122-156	1902	165 58-214	135 3-227	32/13
5.50	1:16:43	6:38	13:17	147 135-161	1952	169 108-204	134 69-257	16/20
6.00	1:23:54	7:12	14:24	143 124-152	2058	168 98-212	121 3-201	32/25
6.50	1:29:04	5:10	10:19	148 141-155	1528	188 114-208	150 69-196	19/26
7.00	1:35:38	6:34	13:07	140 115-153	1837	164 58-202	130 1-185	13/34
7.50	1:44:39	9:01	18:03	138 121-147	2490	178 56-200	143 1-198	14/23
8.00	1:49:18	4:39	9:18	143 124-147	1331	194 110-206	160 78-181	7/26
8.50	1:54:25	5:07	10:14	146 131-150	1495	182 116-206	156 78-192	13/17
9.00	1:59:38	5:13	10:26	146 140-152	1523	189 118-202	160 65-224	21/24
9.39	2:03:30	3:52	10:00	142 135-147	1419	190 96-202	153 70-186	4/31

Heart

143/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 14m, Range 194m, Flat prediction 1:48:42

Elevation Graph

Biggest Climbs (m)	Min/mi
68 7.2%	12:39
52 12.3%	20:26
36 8.7%	13:17
32 3.6%	12:55
29 4.5%	13:56
24 14.3%	22:35
See your biggest climbs

Power

138W (257 max)

Power Graph

Power Bands

Cadence

168 (240 max) Stride Length: 78cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	66.0	194	7.5	1:21:28	10:49
Walk	33.4	115	1.9	41:15	22:15
Still	0.6	-	-	47	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:48	41.01%	More
800m	4:37	9:17	46.70%	More
1km	5:48	9:19	48.46%	More
Mile	9:45	9:45	48.99%	More
5k	34:57	11:15	46.63%	More
5 miles	1:00:49	12:10	43.84%	More
10k	1:24:43	13:38	39.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:59	10:59	43.51
5km	36:15	11:40	44.95
5M	59:51	11:58	44.55
10km	1:15:16	12:07	44.34
10M	2:04:15	12:26	44.51
Half	2:45:09	12:36	44.03
20M	4:17:57	12:54	44.67
Mara	5:42:52	13:05	44.82

Bespoke Fields

Amend your bespoke fields

Please wait... saving your change.

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