Run > Long Run

15th May 2022 at 7:59am by nikospet

  • 3:36:53
    Time
  • 18.67
    Miles
  • 11:37
    Min/mi
  • 45.05
    WAVA
  • 1931
    Cals
  • 161
    Cadence
  • 1188
    Asc(m)
  • Trail
    Surface

 

Notes & Comments

3:36:53

Map

Pin Map

Pace

19% 6% 13% 14% 25% 23%

Splits

# Time Split Miles Mins/mi Cadence rpm Ascent mtrs
1 5:52 5:52 0.50 11:43 162 112-174 41/2
2 11:23 5:31 1.00 11:02 162 158-168 47/5
3 16:49 5:27 1.50 10:53 165 158-172 48/4
4 22:38 5:48 2.00 11:37 165 156-180 69/0
5 29:33 6:56 2.50 13:51 162 142-174 71/0
6 36:14 6:41 3.00 13:22 165 158-172 75/0
7 44:01 7:47 3.50 15:33 161 82-172 75/0
8 53:43 9:42 4.00 19:24 155 84-172 77/0
9 1:03:46 10:04 4.50 20:07 147 94-170 74/0
10 1:16:45 12:59 5.00 25:58 116 30-246 78/0
11 1:21:16 4:31 5.50 9:02 170 166-174 74/0
12 1:25:32 4:15 6.00 8:31 172 170-174 82/0
13 1:30:01 4:30 6.50 9:00 171 162-184 21/45
14 1:34:19 4:18 7.00 8:36 173 166-180 1/69
15 1:38:29 4:10 7.50 8:19 173 170-178 0/83
16 1:42:40 4:11 8.00 8:22 173 170-176 0/70
17 1:46:43 4:03 8.50 8:06 174 170-178 0/64
18 1:51:56 5:13 9.00 10:25 173 152-190 0/61
19 1:56:45 4:49 9.50 9:38 171 166-174 0/79
20 2:01:42 4:58 10.00 9:55 170 102-180 24/43
21 2:16:14 14:31 10.50 29:02 111 80-228 52/7
22 2:22:52 6:38 11.00 13:16 172 64-208 77/0
23 2:27:50 4:58 11.50 9:56 174 164-192 80/0
24 2:33:38 5:48 12.00 11:36 172 162-188 0/70
25 2:38:23 4:45 12.50 9:30 174 164-192 0/72
26 2:43:28 5:05 13.00 10:10 170 164-176 3/53
27 2:48:15 4:47 13.50 9:34 171 164-174 11/68
28 2:53:04 4:49 14.00 9:39 172 168-176 0/66
29 2:57:57 4:53 14.50 9:47 171 166-174 22/33
30 3:02:21 4:23 15.00 8:47 172 166-180 16/33
31 3:06:52 4:31 15.50 9:01 171 164-178 40/18
32 3:11:19 4:27 16.00 8:54 171 166-176 2/52
33 3:16:25 5:07 16.50 10:13 169 160-174 3/58
34 3:21:12 4:47 17.00 9:33 171 166-174 23/32
35 3:25:35 4:23 17.50 8:46 171 164-176 10/46
36 3:30:02 4:27 18.00 8:54 171 164-178 4/54
37 3:34:56 4:54 18.50 9:48 169 160-172 14/28
38 3:36:54 1:58 18.67 11:42 169 164-172 4/5

Elevation

Asc 1188m, Range 838m
Elevation Graph
Biggest Climbs (m) Min/mi
831 11.0% 15:28
210 26.4% 30:30
40 5.0% 10:45
22 4.7% 10:40
22 4.1% 10:44
See your biggest climbs

Cadence

161 (246 max)
Cadence Chart
Cadence Bands

Kit


  • hoka chalenger 5 gris
    gris no 1

Benchmarks

Distance Time Mins/mi WAVA VO2max Fastest
400m 1:58 7:53 42.94% 31.0 More
800m 3:58 7:59 50.11% 32.5 More
1km 5:00 8:02 49.72% 33.0 More
Mile 8:10 8:10 53.26% 34.3 More
5k 26:15 8:27 57.52% 36.2 More
5 miles 44:22 8:52 55.63% 35.1 More
10k 58:14 9:22 52.93% 33.4 More
10 miles 1:45:25 10:33 47.95% 30.2 More
Half 2:14:05 10:14 49.89% 31.9 More

Predictions

Best WAVA 46.57%
Dist Time Per Mile WAVA
1M 9:45 9:45 44.58
5km 32:25 10:26 46.57
5M 53:40 10:44 45.98
10km 1:07:34 10:52 45.61
10M 1:51:54 11:11 45.17
Half 2:28:59 11:22 44.56
20M 3:53:18 11:40 44.87
Mara 5:10:36 11:51 45.35

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

1.74
9.3%
10:14
NW
2.1
11.2%
10:48
N
2.36
12.6%
12:32
NE
2.96
15.8%
9:27
W
3.08
16.5%
14:05
E
3.04
16.3%
9:12
SW
1.28
6.9%
12:41
S
2.11
11.3%
14:52
SE
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