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Run > Long Run

25th Apr 2021 at 7am by nikospet

  • 4:13:53
    Time
  • 19.49
    Miles
  • 13:02
    Min/mi
  • 39.82
    WAVA
  • 1905
    Cals
  • 156
    Cadence
  • Trail
    Surface

 

Notes & Comments

4:13:53

Map

Pin Map

Pace

31% 10% 11% 10% 15% 24%

Splits

# Time Split Miles Mins/mi Cadence rpm Ascent mtrs
1 11:04 11:04 1.00 11:04 161 118-168 125/11
2 23:13 12:09 2.00 12:09 161 148-168 136/29
3 36:09 12:56 3.00 12:56 163 124-180 106/88
4 52:37 16:27 4.00 16:27 154 94-174 130/58
5 1:03:52 11:16 5.00 11:16 163 118-178 157/24
6 1:26:12 22:20 6.00 22:20 140 40-170 156/15
7 1:38:24 12:12 7.00 12:12 160 128-178 3/210
8 1:59:37 21:13 8.00 21:13 134 84-172 141/24
9 2:11:17 11:40 9.00 11:40 163 118-190 127/68
10 2:20:49 9:32 10.00 9:32 166 118-176 4/219
11 2:45:13 24:24 11.00 24:24 116 80-168 115/57
12 2:59:04 13:51 12.00 13:51 141 82-174 159/0
13 3:07:38 8:34 13.00 8:34 166 160-172 144/23
14 3:15:39 8:02 14.00 8:02 169 160-176 1/176
15 3:26:16 10:37 15.00 10:37 166 114-198 1/195
16 3:38:08 11:52 16.00 11:52 163 148-212 0/210
17 3:51:35 13:27 17.00 13:27 162 134-172 98/105
18 4:00:09 8:33 18.00 8:33 168 158-184 139/41
19 4:08:34 8:25 19.00 8:25 171 160-182 12/150
20 4:13:53 5:19 19.48 11:02 167 118-176 6/62

Elevation

Asc 1715m, Desc 1731m, Range 715m
Elevation Graph
Grade Bands

Cadence

156 (212 max)
Cadence Chart
Cadence Bands

Kit

  • hoka one one challenger 5 new
     

Benchmarks

Distance Time Mins/mi WAVA VO2max Fastest
400m 1:51 7:27 45.20% 33.2 More
800m 3:53 7:49 50.68% 33.3 More
1km 4:55 7:55 50.07% 33.6 More
Mile 8:01 8:01 53.80% 35.0 More
5k 28:01 9:01 53.47% 33.5 More
5 miles 49:17 9:51 49.66% 31.0 More
10k 1:02:44 10:06 48.72% 30.6 More
10 miles 1:56:52 11:41 42.87% 26.7 More
Half 2:41:47 12:21 40.98% 25.4 More

Predictions

Best WAVA 41.32%
Dist Time Per Mile WAVA
1M 10:54 10:54 39.55
5km 36:15 11:40 41.32
5M 1:00:02 12:00 40.76
10km 1:15:35 12:10 40.43
10M 2:05:09 12:31 40.03
Half 2:46:38 12:43 39.48
20M 4:20:56 13:03 39.77
Mara 5:47:24 13:16 40.19

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

2.05
10.5%
9:55
NW
1.57
8%
11:24
N
2.5
12.8%
14:06
NE
3.34
17.1%
9:56
W
3.49
17.9%
15:58
E
3.02
15.5%
9:43
SW
1.18
6.1%
15:09
S
2.34
12%
18:55
SE

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