BETTER WITHOUT ADS? Become a voluntary supporter

Run > General

14th Apr 2021 at 5am by nikospet

  • 3:23:43
    Time
  • 15.52
    Miles
  • 13:08
    Min/mi
  • 38.55
    WAVA
  • 1535
    Cals
  • 155
    Cadence
  • Trail
    Surface

 

Notes & Comments

3:23:43

Map

Pin Map

Pace

31% 6% 12% 10% 31% 10%

Splits

# Time Split Miles Mins/mi Cadence rpm Ascent mtrs
1 5:43 5:43 0.50 11:26 162 118-174 57/5
2 11:53 6:10 1.00 12:20 161 158-166 55/19
3 17:28 5:35 1.50 11:10 161 152-166 67/2
4 23:28 6:00 2.00 11:59 162 152-170 70/1
5 29:59 6:31 2.50 13:03 162 156-168 52/18
6 35:58 5:59 3.00 11:58 162 158-168 73/5
7 41:35 5:37 3.50 11:14 163 156-170 72/1
8 49:00 7:25 4.00 14:50 160 148-166 76/6
9 58:42 9:42 4.50 19:24 154 84-168 84/0
10 1:13:08 14:26 5.00 28:52 121 40-166 70/11
11 1:19:16 6:08 5.50 12:16 165 114-198 0/88
12 1:24:50 5:33 6.00 11:07 171 82-228 0/93
13 1:30:15 5:25 6.50 10:50 165 118-174 3/91
14 1:36:47 6:32 7.00 13:04 157 92-170 46/24
15 1:48:45 11:59 7.50 23:57 126 86-232 85/0
16 2:01:16 12:31 8.00 25:01 109 80-160 85/0
17 2:17:57 16:42 8.50 33:23 135 68-232 75/0
18 2:22:52 4:55 9.00 9:49 165 158-188 84/0
19 2:27:22 4:30 9.50 8:59 166 160-170 91/0
20 2:32:18 4:56 10.00 9:53 165 120-172 59/39
21 2:36:45 4:27 10.50 8:53 167 164-172 0/96
22 2:41:15 4:30 11.00 9:00 165 160-170 0/95
23 2:46:41 5:26 11.50 10:52 160 128-174 0/83
24 2:51:02 4:21 12.00 8:42 167 162-172 0/54
25 2:55:27 4:25 12.50 8:50 165 160-170 0/95
26 2:59:56 4:30 13.00 9:00 165 160-172 0/91
27 3:05:20 5:23 13.50 10:46 163 152-174 0/89
28 3:09:51 4:32 14.00 9:03 166 160-174 11/73
29 3:14:25 4:34 14.50 9:07 165 158-172 19/55
30 3:18:52 4:27 15.00 8:53 165 158-170 4/61
31 3:23:34 4:43 15.50 9:25 165 158-170 5/56
32 3:23:43 9 15.51 27:01 162 162-162 0/0

Elevation

Asc 1232m, Desc 1230m, Range 859m
Elevation Graph
Grade Bands

Cadence

155 (232 max)
Cadence Chart
Cadence Bands

Kit

  • Adidas adizero tempo
     
  • Hoka one torrent
     

Benchmarks

Distance Time Mins/mi WAVA VO2max Fastest
400m 2:03 8:16 40.67% 29.3 More
800m 4:11 8:24 47.16% 30.6 More
1km 5:17 8:31 46.57% 30.9 More
Mile 8:35 8:35 50.21% 32.4 More
5k 28:22 9:08 52.81% 33.0 More
5 miles 46:23 9:17 52.76% 33.3 More
10k 57:53 9:19 52.80% 33.7 More
10 miles 2:04:11 12:25 40.35% 24.8 More
Half 2:54:54 13:21 37.91% 23.0 More

Predictions

Best WAVA 40.45%
Dist Time Per Mile WAVA
1M 11:08 11:08 38.72
5km 37:02 11:55 40.45
5M 1:01:19 12:16 39.91
10km 1:17:12 12:25 39.58
10M 2:07:51 12:47 39.19
Half 2:50:13 13:00 38.65
20M 4:26:33 13:20 38.93
Mara 5:54:53 13:33 39.34

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

1.46
9.4%
10:50
NW
1.35
8.7%
10:05
N
1.56
10.1%
13:47
NE
2.88
18.6%
10:27
W
3.54
22.8%
15:48
E
2.42
15.6%
10:03
SW
0.87
5.6%
15:33
S
1.44
9.3%
20:07
SE

Share Your Training Entry

Help spread the word (and show off too!)

Back To Top

Close