Sat 10th Feb 2018 at 7:00am by MAD Superman

Run > Long Run

  • Time
    2:38:33
  • Miles
    20.01
  • Min/mi
    7:55
  • Pacing
    28%
  • WAVA
    58.28
  • Stride(cm)
    123
  • Cals
    2264
  • Cadence
    166
  • BPM
    165
  • %MHR
    96.6
  • B/mi
    1308
  • Asc(m)
    42
  • Hillscore
    27
  • Surface
    Road

Notes & Comments

Long run to forest rec parkrun and back in the rain. Parkrun in 20:03. Probably ran the parkrun too hard. Felt slow

Split Summary
===
1) 1m - 8:17(8:17/m) 153/168bpm 119cal 7.24/7.89mph
2) 1m - 8:14(8:14/m) 170/177bpm 131cal 7.29/7.83mph
3) 1m - 8:06(8:06/m) 167/180bpm 126cal 7.4/7.72mph
4) 1m - 8:04(8:04/m) 167/173bpm 125cal 7.43/7.83mph
5) 1m - 8:06(8:06/m) 172/190bpm 130cal 7.4/8.04mph
6) 1m - 8:10(8:10/m) 166/183bpm 125cal 7.34/7.66mph
7) 1m - 7:55(7:55/m) 165/172bpm 118cal 7.58/8.2mph
8) 1m - 8:02(8:02/m) 167/185bpm 122cal 7.47/7.81mph
9) 0.29m - 2:23(8:18/m) 167/173bpm 36cal 7.22/7.56mph
10) 1m - 6:33(6:33/m) 162/173bpm 89cal 9.16/10.44mph
11) 1m - 6:35(6:35/m) 170/175bpm 102cal 9.11/10.67mph
12) 1m - 6:24(6:24/m) 169/174bpm 96cal 9.37/11.59mph
13) 0.1m - 31(5:21/m) 172/174bpm 8cal 11.23/11.56mph
14) 1m - 8:21(8:21/m) 166/181bpm 117cal 7.19/7.56mph
15) 1m - 8:14(8:14/m) 164/171bpm 111cal 7.28/7.64mph
16) 1m - 8:23(8:23/m) 163/174bpm 110cal 7.16/7.56mph
17) 1m - 8:21(8:21/m) 171/184bpm 127cal 7.18/7.68mph
18) 1m - 8:26(8:26/m) 171/178bpm 130cal 7.11/7.43mph
19) 1m - 8:17(8:17/m) 161/168bpm 96cal 7.24/7.7mph
20) 1m - 7:59(7:59/m) 162/172bpm 92cal 7.51/7.78mph
21) 1m - 8:03(8:03/m) 163/173bpm 98cal 7.46/8.04mph
22) 0.63m - 5:07(8:11/m) 162/172bpm 56cal 7.34/7.6mph
8:17 8:14 8:06 8:04 8:06 8:10 7:55 8:02 2:23 6:33 6:35 6:24 31 8:21 8:14 8:23 8:21 8:26 8:17 7:59 8:03 5:07

Pace

4% 16% 65% 8% 6% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:16 8:16 8:16 151 104-168 1248 172 120-180 20/8
2.00 16:30 8:14 8:14 170 158-176 1400 167 160-174 28/8
3.00 24:36 8:06 8:06 168 161-180 1362 165 160-186 12/13
4.00 32:56 8:20 +15 8:20 167 157-173 1391 165 160-172 16/38
5.00 41:21 8:25 +18 8:25 173 160-189 1456 166 160-176 25/17
6.00 49:36 8:15 +5 8:15 166 156-182 1370 162 158-170 11/26
7.00 57:31 7:55 7:55 165 157-172 1306 164 158-168 8/18
8.00 1:05:33 8:02 8:02 168 158-184 1349 166 160-172 27/4
9.00 1:18:59 13:26 +6:36 13:26 160 105-173 2150 171 108-188 11/17
10.00 1:25:44 6:44 6:44 168 161-173 1132 167 162-178 29/32
11.00 1:32:27 6:44 6:44 169 162-174 1138 167 162-176 33/9
12.00 1:43:53 11:26 +4:04 11:26 163 118-180 1862 168 114-180 9/24
13.00 1:52:08 8:15 8:15 166 156-180 1368 165 162-170 4/26
14.00 2:00:52 8:44 +20 8:44 162 157-174 1416 163 114-168 22/7
15.00 2:09:08 8:16 8:16 170 159-183 1406 163 160-170 22/21
16.00 2:18:19 9:10 +48 9:10 171 156-178 1568 166 162-170 28/16
17.00 2:26:55 8:36 +12 8:36 164 156-177 1410 165 160-170 22/21
18.00 2:35:30 8:35 +25 8:35 161 151-172 1383 164 114-168 16/5
19.00 2:43:31 8:01 8:01 162 159-169 1300 163 160-170 11/24
20.00 2:51:34 8:03 8:03 163 153-173 1313 165 160-172 13/29

Heart

165/189max
  • Show Beats/Mile

Elevation

Asc 42m, Range 50m, Flat prediction 2:35:40
Elevation Graph
Biggest Climbs (m) Min/mi
34 1.7% 8:38
33 2.5% 8:22
28 2.4% 8:20
27 2.1% 8:09
25 2.7% 6:51
20 3.0% 8:43
See your biggest climbs

Cadence

166 (188 max) Stride Length: 123cm Run: 99.4% Walk: 0.6%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:20 5:22 56.48% More
800m 2:52 5:45 60.23% More
1km 3:40 5:53 61.67% More
Mile 6:18 6:18 61.85% More
5k 24:09 7:46 54.83% More
5 miles 39:55 7:59 53.87% More
10k 50:27 8:07 53.29% More
10 miles 1:23:11 8:19 53.38% More
Half 1:52:42 8:36 52.12% More
20 miles 2:51:34 8:35 53.83% More

Predictions

Dist Time Per Mile WAVA
1M 6:02 6:02 64.58
5km 20:48 6:42 63.65
5M 34:56 6:59 61.57
10km 44:17 7:08 60.70
10M 1:14:25 7:27 59.67
Half 1:39:53 7:37 58.36
20M 2:38:28 7:55 58.29
Mara 3:32:44 8:07 57.89
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