Sun 4th Apr 2021 at 11:00am by NordRunner
Run > Long Run
-
Time
2:19:53
-
Miles
11.97
-
Min/mi
11:41
-
Pacing
50%
-
WAVA
47.78
-
Stride(cm)
79
-
Cals
1015
-
Watts
148
-
Cadence
175
-
BPM
131
-
%MHR
70.4
-
B/mi
1530
-
Asc(m)
12
-
Hillscore
37
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 7:26(7:26/km) 125/140bpm 48cal 166/W 8.07/12.08kmph
2) 1km - 7:12(7:12/km) 125/150bpm 49cal 144/W 8.33/11.65kmph
3) 1km - 8:14(8:14/km) 133/148bpm 62cal 122/W 7.29/11.76kmph
4) 1km - 6:35(6:35/km) 142/152bpm 62cal 170/W 9.12/11.39kmph
5) 1km - 6:25(6:25/km) 142/150bpm 50cal 165/W 9.35/12.95kmph
6) 1km - 7:31(7:31/km) 135/152bpm 53cal 137/W 7.98/12.33kmph
7) 1km - 9:04(9:04/km) 127/142bpm 47cal 124/W 6.62/13.48kmph
8) 1km - 9:44(9:44/km) 119/133bpm 52cal 95/W 6.16/12.33kmph
9) 1km - 6:12(6:12/km) 133/143bpm 54cal 171/W 9.68/11.84kmph
10) 1km - 7:57(7:57/km) 126/144bpm 56cal 150/W 7.55/13.28kmph
11) 1km - 6:34(6:34/km) 133/145bpm 44cal 163/W 9.14/14.01kmph
12) 1km - 6:18(6:18/km) 130/139bpm 46cal 159/W 9.53/12.54kmph
13) 1km - 8:43(8:43/km) 124/138bpm 60cal 122/W 6.88/13.19kmph
14) 1km - 6:45(6:45/km) 129/136bpm 46cal 155/W 8.89/11.92kmph
15) 1km - 7:31(7:31/km) 122/140bpm 50cal 141/W 7.98/11.88kmph
16) 1km - 6:30(6:30/km) 137/146bpm 50cal 175/W 9.23/10.71kmph
17) 1km - 7:09(7:09/km) 146/153bpm 73cal 181/W 8.39/10.84kmph
18) 1km - 6:21(6:21/km) 136/149bpm 50cal 154/W 9.45/11.61kmph
19) 1km - 6:01(6:01/km) 134/145bpm 48cal 161/W 9.97/11.11kmph
20) 0.27km - 1:44(6:22/km) 130/132bpm 15cal 159/W 9.42/10.88kmph
7:26 7:12 8:14 6:35 6:25 7:31 9:04 9:44 6:12 7:57 6:34 6:18 8:43 6:45 7:31 6:30 7:09 6:21 6:01 1:44
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 |
9:19 |
9:19 |
18:37 |
123 69-135 |
2291 |
174 104-210 |
167 61-220 |
41/17 |
1.00 |
15:51 |
6:32 |
13:04 |
123 109-141 |
1607 |
160 46-202 |
143 1-235 |
35/13 |
1.50 |
22:04 |
6:13 |
12:27 |
136 113-150 |
1692 |
170 66-210 |
144 1-221 |
26/18 |
2.00 |
28:16 |
6:12 |
12:24 |
133 109-144 |
1649 |
178 94-206 |
128 1-227 |
14/33 |
2.50 |
33:31 |
5:15 |
10:30 |
142 135-152 |
1491 |
183 120-202 |
169 121-214 |
23/18 |
3.00 |
39:20 |
5:49 +4
|
11:37 |
143 130-150 |
1662 |
181 20-202 |
165 1-229 |
26/7 |
3.50 |
46:09 |
6:50 |
13:39 |
141 105-152 |
1926 |
154 56-202 |
141 1-228 |
27/22 |
4.00 |
53:16 |
7:07 +4
|
14:14 |
128 103-142 |
1821 |
169 40-218 |
138 1-228 |
16/13 |
4.50 |
1:02:36 |
9:19 |
18:39 |
124 109-137 |
2313 |
165 54-218 |
105 1-215 |
10/20 |
5.00 |
1:10:33 |
7:57 +4
|
15:54 |
118 98-132 |
1877 |
161 20-202 |
102 1-191 |
4/44 |
5.50 |
1:15:20 |
4:47 |
9:35 |
133 117-143 |
1274 |
190 124-202 |
178 90-217 |
7/22 |
6.00 |
1:21:37 |
6:17 |
12:34 |
126 108-144 |
1583 |
167 60-202 |
148 2-221 |
26/17 |
6.50 |
1:27:11 |
5:34 |
11:09 |
131 107-142 |
1460 |
175 110-204 |
158 72-226 |
39/8 |
7.00 |
1:33:12 |
6:00 |
12:01 |
134 94-145 |
1609 |
176 60-210 |
163 1-226 |
27/19 |
7.50 |
1:39:12 |
6:00 |
12:00 |
129 108-139 |
1547 |
188 56-206 |
152 1-220 |
3/34 |
8.00 |
1:47:52 |
8:41 |
17:22 |
123 99-138 |
2136 |
164 40-204 |
116 1-213 |
8/26 |
8.50 |
1:53:20 |
5:28 +4
|
10:55 |
130 117-136 |
1419 |
188 36-206 |
160 1-185 |
9/8 |
9.00 |
1:59:05 |
5:45 |
11:29 |
125 106-140 |
1436 |
175 44-200 |
146 1-204 |
14/13 |
9.50 |
2:05:32 |
6:27 |
12:55 |
125 94-139 |
1614 |
174 50-196 |
150 1-201 |
15/7 |
10.00 |
2:11:06 |
5:34 |
11:08 |
138 131-147 |
1536 |
185 118-196 |
176 101-217 |
22/3 |
10.50 |
2:16:52 |
5:46 |
11:33 |
146 138-153 |
1685 |
180 118-212 |
180 112-233 |
69/0 |
11.00 |
2:21:45 |
4:53 |
9:46 |
140 125-149 |
1368 |
191 106-200 |
165 77-209 |
30/7 |
11.50 |
2:26:51 |
5:06 |
10:12 |
135 113-145 |
1378 |
188 58-200 |
159 2-202 |
17/24 |
11.98 |
2:31:35 |
4:44 |
9:56 |
130 125-138 |
1291 |
191 114-200 |
151 108-186 |
5/27 |
Elevation
Biggest Climbs (m) |
Min/mi |
110 5.5% |
11:02
|
58 9.0% |
15:47
|
36 6.3% |
13:19
|
35 4.7% |
12:01
|
25 5.0% |
14:17
|
24 7.1% |
11:55
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
71.1 |
193 |
10.2 |
1:47:49 |
10:37 |
Walk |
26.7 |
116 |
1.8 |
40:32 |
22:16 |
Still |
2.1 |
- |
- |
3:14 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:11 |
44.15% |
More |
800m |
4:11 |
8:26 |
51.40% |
More |
1km |
5:50 |
9:23 |
48.13% |
More |
Mile |
9:53 |
9:53 |
48.38% |
More |
5k |
34:05 |
10:58 |
47.82% |
More |
5 miles |
58:12 |
11:38 |
45.81% |
More |
10k |
1:12:49 |
11:43 |
45.83% |
More |
10 miles |
2:03:18 |
12:20 |
44.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:14 |
10:14 |
46.70 |
5km |
33:46 |
10:52 |
48.26 |
5M |
55:45 |
11:09 |
47.83 |
10km |
1:10:06 |
11:17 |
47.61 |
10M |
1:55:44 |
11:34 |
47.79 |
Half |
2:33:50 |
11:45 |
47.27 |
20M |
4:00:16 |
12:01 |
47.96 |
Mara |
5:19:21 |
12:11 |
48.12 |
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