Fri 30th Mar 2018 at 7:00am by MAD Superman

Run > Long Run

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Time
2:44:55
Miles
21.01
Min/mi
7:51
Pacing
87%
WAVA
59.04
Stride(cm)
125
Cals
550
Cadence
164
BPM
86
%MHR
50.3
B/mi
675
Asc(m)
42
Surface
Road

Notes & Comments

long run with Ben from David Lloyd taking in university, HP, canals and Wollaton

Split Summary
===
1) 1m - 8:00(8:00/m) 85/91bpm 33cal 7.49/7.95mph
2) 1m - 7:55(7:55/m) 83/87bpm 28cal 7.59/8.1mph
3) 1m - 7:37(7:37/m) 82/85bpm 24cal 7.89/8.31mph
4) 1m - 7:41(7:41/m) 81/87bpm 24cal 7.82/7.95mph
5) 1m - 7:53(7:53/m) 81/90bpm 24cal 7.61/8.04mph
6) 1m - 7:38(7:38/m) 81/85bpm 23cal 7.86/8.27mph
7) 1m - 7:50(7:50/m) 81/84bpm 23cal 7.66/8.1mph
8) 1m - 7:51(7:51/m) 80/85bpm 22cal 7.64/7.87mph
9) 1m - 7:47(7:47/m) 109/169bpm 55cal 7.7/7.91mph
10) 1m - 7:52(7:52/m) 82/87bpm 21cal 7.63/7.83mph
11) 1m - 7:59(7:59/m) 82/133bpm 23cal 7.51/7.81mph
12) 1m - 7:49(7:49/m) 86/136bpm 27cal 7.67/7.89mph
13) 1m - 7:50(7:50/m) 81/87bpm 22cal 7.66/7.87mph
14) 1m - 7:48(7:48/m) 81/86bpm 23cal 7.7/8.04mph
15) 1m - 7:55(7:55/m) 81/84bpm 23cal 7.58/8.08mph
16) 1m - 8:09(8:09/m) 85/168bpm 29cal 7.36/7.87mph
17) 1m - 7:56(7:56/m) 87/167bpm 31cal 7.56/8.52mph
18) 1m - 8:05(8:05/m) 82/85bpm 25cal 7.42/7.91mph
19) 1m - 7:58(7:58/m) 81/86bpm 24cal 7.53/7.93mph
20) 1m - 7:30(7:30/m) 81/85bpm 22cal 7.99/8.33mph
21) 1m - 7:48(7:48/m) 81/85bpm 24cal 7.69/7.95mph
22) 0.01m - 3(6:02/m) 79/79bpm 9.94/7.51mph

8:00 7:55 7:37 7:41 7:53 7:38 7:50 7:51 7:47 7:52 7:59 7:49 7:50 7:48 7:55 8:09 7:56 8:05 7:58 7:30 7:48 3

Pace

74%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	8:10	8:10 +9	8:10	85 69-91	695	173 166-182
2.00	16:11	8:00 +7	8:00	83 80-87	665	166 162-170
3.00	23:48	7:37	7:37	82 79-85	624	164 154-172
4.00	31:29	7:41	7:41	81 79-87	622	164 160-172
5.00	39:21	7:53	7:53	81 75-90	638	163 144-178
6.00	47:00	7:39	7:39	81 78-84	619	163 158-166
7.00	54:49	7:49	7:49	81 78-84	634	163 158-168
8.00	1:02:41	7:52	7:52	80 76-85	629	161 156-172
9.00	1:10:28	7:47	7:47	119 78-169	926	164 158-172
10.00	1:18:20	7:52	7:52	82 79-87	645	164 158-172
11.00	1:26:19	7:59	7:59	85 79-136	679	163 160-172
12.00	1:34:09	7:49	7:49	88 79-133	688	163 158-176
13.00	1:41:59	7:50	7:50	81 78-87	634	163 160-168
14.00	1:50:30	8:31 +44	8:31	82 79-86	698	163 160-170
15.00	1:58:25	7:56	7:56	81 77-84	642	163 158-168
16.00	2:06:38	8:13 +5	8:13	93 79-168	764	164 158-170
17.00	2:14:54	8:16 +18	8:16	92 77-163	760	162 114-170
18.00	2:23:33	8:40 +35	8:40	82 79-84	710	164 114-170
19.00	2:31:31	7:58	7:58	81 77-86	646	164 158-170
20.00	2:39:02	7:30	7:30	81 79-84	608	163 158-170
21.00	2:46:54	7:52 +4	7:52	81 79-84	637	164 158-170
21.01	2:46:57	3	7:15	79 79-79	573	166 166-166

Heart

86/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

164 (182 max) Stride Length: 125cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.7	163	21	2:44:46	7:54
Walk	0.7	129	0	1:11	1:04:06
Pause	0.6	-	-	1:00	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	7:00	43.29%	More
800m	3:37	7:17	47.57%	More
1km	4:34	7:21	49.38%	More
Mile	7:29	7:29	52.08%	More
5k	23:52	7:41	55.45%	More
5 miles	38:31	7:42	55.84%	More
10k	48:05	7:44	55.89%	More
10 miles	1:17:55	7:47	56.99%	More
Half	1:42:22	7:49	57.38%	More
20 miles	2:38:39	7:56	58.22%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:57	5:57	65.48
5km	20:31	6:36	64.53
5M	34:28	6:54	62.40
10km	43:41	7:02	61.53
10M	1:13:23	7:20	60.51
Half	1:38:31	7:31	59.17
20M	2:36:17	7:49	59.10
Mara	3:29:49	8:00	58.70

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