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Sat 4th Mar 2023 at 12:40pm by NordRunner

Run > Long Run
  • Time
    2:19:28
  • Miles
    10.87
  • Min/mi
    12:50
  • Pacing
    69.8%
  • WAVA
    43.90
  • Stride(cm)
    72
  • Cals
    938
  • Watts
    151
  • Cadence
    174
  • BPM
    130
  • %MHR
    70
  • B/mi
    1670
  • Asc(m)
    238
  • Hillscore
    21
  • Surface
    Road

Notes & Comments

3 comments
Split Summary
===
1) 1.61km - 12:05(7:30/km) 133/143bpm [998b/km] 95cal 173/277W
2) 1.61km - 11:27(7:07/km) 135/145bpm [960b/km] 90cal 163/273W
3) 1.61km - 11:55(7:24/km) 137/143bpm [1015b/km] 94cal 171/266W
4) 1.61km - 12:31(7:46/km) 135/143bpm [1050b/km] 92cal 173/251W
5) 1.61km - 16:29(10:15/km) 129/141bpm [1322b/km] 93cal 131/262W
6) 1.61km - 13:45(8:32/km) 129/141bpm [1102b/km] 81cal 121/222W
7) 1.61km - 12:24(7:42/km) 124/139bpm [955b/km] 78cal 133/240W
8) 1.61km - 11:13(6:58/km) 132/140bpm [920b/km] 80cal 165/271W
9) 1.61km - 13:01(8:05/km) 125/142bpm [1011b/km] 76cal 126/262W
10) 1.61km - 13:50(8:36/km) 123/137bpm [1057b/km] 83cal 130/222W
11) 1.41km - 10:21(7:20/km) 133/140bpm [976b/km] 75cal 161/281W
12) 0.02km - 8(8:16/km) 135/137bpm [1115b/km] 1cal 152/162W
12:05 11:27 11:55 12:31 16:29 13:45 12:24 11:13 13:01 13:50 10:21 8
tipsku
Well done! Great long run
Bowman 🇸🇪
Nice one Steve! Lovely LR!
NordRunner
Thanks, both. Nothing like what I used to do, but I've switched to time on feet at my age :)

Pace

18% 10% 57% 15%

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.
0.50 5:43 5:43 11:27 133 111-143 1522 182 110-198 200 105-271 48/16
1.00 12:04 6:21 12:41 133 105-142 1687 176 42-202 162 9-277 28/29
1.50 17:44 5:40 11:21 135 128-145 1531 187 56-202 169 44-258 22/32
2.00 23:32 5:47 11:35 134 118-144 1552 174 96-198 159 29-273 24/39
2.50 29:09 5:37 11:15 138 130-143 1552 181 114-200 170 119-266 48/19
3.00 35:27 6:18 12:35 136 126-142 1712 170 116-210 173 44-254 30/37
3.50 41:29 6:02 12:04 134 118-143 1618 171 104-200 156 36-251 42/16
4.00 48:00 6:31 13:02 137 127-143 1786 172 82-196 188 99-250 41/7
4.50 56:26 8:26 +33 16:51 134 108-141 2259 161 74-208 166 23-243 40/12
5.00 1:05:05 8:40 17:20 124 107-141 2149 159 74-208 107 2-262 16/39
5.50 1:11:30 6:25 12:49 130 115-140 1666 181 104-204 130 34-222 20/43
6.00 1:18:44 7:14 14:28 128 108-141 1851 166 30-200 124 2-173 16/34
6.50 1:24:50 6:06 12:12 130 112-139 1586 174 104-196 151 24-240 13/36
7.00 1:31:08 6:18 12:37 119 103-134 1501 163 92-198 119 20-198 16/37
7.50 1:36:48 5:40 11:20 132 126-139 1497 182 114-194 163 112-253 17/27
8.00 1:42:21 5:33 11:06 132 125-140 1465 190 184-196 167 109-271 28/37
8.50 1:48:15 5:53 11:47 128 115-138 1508 186 98-200 132 26-225 17/62
9.00 1:55:23 7:09 14:17 123 102-142 1757 158 110-198 124 19-262 17/35
9.50 2:02:16 6:53 13:45 123 96-132 1692 177 88-200 135 21-195 16/25
10.00 2:09:12 6:56 13:52 123 96-137 1705 166 84-196 137 10-222 20/21
10.50 2:15:21 6:09 12:18 132 123-140 1624 178 70-192 163 55-281 23/21
10.87 2:19:28 4:07 11:11 134 131-138 1500 189 186-198 158 107-216 20/24

Heart

130/145max
  • Show Beats/Mile

Elevation

Asc 238m, Range 207m, Flat prediction 2:15:51
Elevation Graph
Biggest Climbs (m) Min/mi
94 4.3% 14:49
26 4.9% 11:25
24 4.3% 12:23
15 5.9% 13:09
13 5.6% 13:57
12 8.3% 15:06
See your biggest climbs

Power

151W (281 max)
Power Graph
Power Bands

Cadence

174 (210 max) Stride Length: 72cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 76.2 190 9.4 1:46:18 11:17
Walk 22.4 114 1.5 31:17 21:32
Still 1.3 - - 1:53 -

Photos

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:28 9:54 36.92% More
800m 5:13 10:29 41.98% More
1km 6:32 10:31 44.27% More
Mile 10:59 10:59 46.18% More
5k 36:47 11:50 45.11% More
5 miles 1:03:16 12:39 42.97% More
10k 1:20:18 12:55 42.36% More
10 miles 2:09:06 12:55 43.41% More

Predictions

Dist Time Per Mile WAVA
1M 11:06 11:06 45.69
5km 36:57 11:54 44.90
5M 1:01:12 12:14 44.42
10km 1:17:04 12:24 44.14
10M 2:07:39 12:46 43.90
Half 2:49:59 12:59 43.59
20M 4:26:15 13:19 43.68
Mara 5:54:32 13:32 43.95

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