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Thu 23rd Feb 2023 at 11:06am by NordRunner

Run > Trail Run
  • Time
    48:09
  • Miles
    3.02
  • Min/mi
    15:57
  • Pacing
    44.4%
  • WAVA
    33.41
  • Stride(cm)
    59
  • Cals
    316
  • Watts
    139
  • Cadence
    171
  • BPM
    138
  • %MHR
    74.3
  • B/mi
    2202
  • Asc(m)
    117
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

Slog from 3 to 4 km because the ttail was snowed over and quite deep, making running hard work.
Split Summary
===
1) 1.61km - 13:43(8:32/km) 140/149bpm [1194b/km] 108cal 177/315W
2) 1.61km - 15:59(9:56/km) 134/159bpm [1331b/km] 105cal 101/214W
3) 1.61km - 15:04(9:22/km) 141/159bpm [1320b/km] 100cal 113/229W
4) 0.05km - 26(8:41/km) 133/138bpm [1156b/km] 3cal 87/113W
13:43 15:59 15:04 26

Pace

31% 23% 44% 2%

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.
0.13 1:32 1:32 12:18 134 121-141 1647 172 104-196 198 132-315 12/0
0.25 3:06 1:34 12:29 146 141-149 1822 181 118-196 224 139-281 16/0
0.38 5:01 1:55 15:18 139 127-146 2128 150 108-192 182 80-296 17/0
0.50 6:40 1:39 13:11 142 138-145 1873 174 76-192 185 82-255 7/1
0.63 8:41 2:01 16:10 132 124-141 2134 153 76-198 140 75-219 12/3
0.75 10:16 1:35 12:43 143 139-148 1819 174 118-194 184 103-224 10/1
0.88 11:48 1:32 12:12 146 142-148 1781 180 112-198 186 139-237 12/0
1.00 13:41 1:54 15:10 139 129-144 2109 157 76-200 159 53-248 11/1
1.13 15:39 1:57 15:39 141 136-145 2208 162 94-200 138 33-214 7/1
1.25 20:12 4:33 36:21 120 97-138 4362 124 46-204 73 10-188 2/2
1.38 21:31 1:19 10:34 137 127-145 1447 202 194-210 115 99-141 3/11
1.50 22:55 1:24 11:12 138 135-142 1546 200 182-220 125 59-197 0/28
1.63 24:22 1:27 11:35 142 140-143 1644 196 194-202 134 126-146 1/7
1.75 28:13 3:51 +1:33 30:52 133 115-145 4105 172 104-200 117 20-210 3/5
1.88 29:37 1:24 11:13 144 141-147 1614 197 194-200 137 125-167 0/12
2.00 31:15 1:38 13:02 150 145-159 1954 193 182-200 147 121-204 4/3
2.13 33:19 2:04 16:32 153 140-159 2531 169 102-218 120 27-175 5/1
2.25 35:33 2:14 17:52 137 130-145 2448 143 66-200 96 30-178 3/2
2.38 37:03 1:30 11:59 144 142-146 1725 196 190-202 124 113-140 0/11
2.50 40:57 3:54 +1:39 31:14 133 116-146 4154 177 56-204 114 8-212 0/8
2.63 42:42 1:45 14:03 142 138-147 1996 177 84-200 148 64-229 5/7
2.75 44:18 1:36 12:45 146 140-152 1861 187 62-204 151 23-207 6/5
2.88 46:37 2:19 18:31 135 129-140 2500 145 70-206 84 17-182 4/2
3.00 47:57 1:20 10:42 138 132-142 1475 202 194-208 129 99-169 0/22
3.02 48:09 12 12:02 134 131-136 1613 205 200-208 98 96-102 0/4

Heart

138/159max
  • Show Beats/Mile

Elevation

Asc 117m, Range 99m, Flat prediction 47:43
Elevation Graph
Biggest Climbs (m) Min/mi
99 5.1% 16:12
See your biggest climbs

Power

139W (315 max)
Power Graph
Power Bands

Cadence

171 (220 max) Stride Length: 59cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 64.0 194 2.5 30:13 12:55
Walk 26.0 116 0.5 12:58 23:35
Still 6.7 - - 3:19 -
Pause 3.3 - - 1:39 -

Photos

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:39 10:38 34.41% More
800m 6:37 13:19 33.03% More
1km 8:28 13:37 34.20% More
Mile 13:42 13:42 37.04% More

Predictions

Dist Time Per Mile WAVA
1M 14:55 14:55 34.00
5km 49:37 15:58 33.44
5M 1:22:11 16:26 33.08
10km 1:43:30 16:39 32.87
10M 2:51:25 17:09 32.69
Half 3:48:16 17:25 32.46
20M 5:57:32 17:53 32.53
Mara 7:56:05 18:10 32.73

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