Sun 2nd Sep 2018 at 7:00am by MAD Superman

Run > Long Run

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Time
2:55:41
Miles
21.50
Min/mi
8:10
Pacing
44.8%
WAVA
57.10
Stride(cm)
119
Cals
734
Cadence
165
BPM
82
%MHR
48
B/mi
671
Asc(m)
480
Hillscore
31
Surface
Road

Notes & Comments

long run to Brancote then 16 with Nashy around cosall way then home

Split Summary
===
1) 1m - 8:24(8:24/m) 124cal 7.15/8.27mph
2) 1m - 8:25(8:25/m) 80/82bpm 103cal 7.13/7.87mph
3) 0.72m - 6:07(8:29/m) 83/87bpm 22cal 7.08/7.7mph
4) 1m - 8:27(8:27/m) 83/89bpm 29cal 7.11/7.56mph
5) 1m - 8:28(8:28/m) 83/87bpm 29cal 7.08/7.87mph
6) 1m - 8:09(8:09/m) 82/86bpm 27cal 7.37/8.45mph
7) 1m - 7:44(7:44/m) 82/84bpm 24cal 7.76/8.22mph
8) 1m - 8:16(8:16/m) 82/85bpm 27cal 7.26/7.91mph
9) 1m - 8:07(8:07/m) 83/87bpm 26cal 7.4/7.66mph
10) 1m - 8:05(8:05/m) 82/86bpm 25cal 7.43/7.68mph
11) 1m - 7:58(7:58/m) 82/85bpm 24cal 7.53/8.01mph
12) 1m - 8:06(8:06/m) 82/86bpm 25cal 7.42/8.01mph
13) 1m - 8:35(8:35/m) 82/85bpm 29cal 6.99/7.93mph
14) 1m - 8:30(8:30/m) 82/84bpm 28cal 7.06/7.97mph
15) 1m - 8:01(8:01/m) 82/92bpm 25cal 7.48/8.1mph
16) 1m - 7:43(7:43/m) 81/85bpm 23cal 7.78/8.27mph
17) 1m - 7:55(7:55/m) 81/85bpm 24cal 7.58/8.33mph
18) 1m - 7:47(7:47/m) 81/86bpm 24cal 7.71/8.31mph
19) 1m - 8:06(8:06/m) 82/87bpm 25cal 7.41/7.83mph
20) 0.03m - 14(8:03/m) 83/92bpm 7.45/7.45mph
21) 1m - 8:28(8:28/m) 83/92bpm 28cal 7.09/7.74mph
22) 1m - 8:05(8:05/m) 81/84bpm 24cal 7.42/7.74mph
23) 0.75m - 6:04(8:05/m) 82/87bpm 19cal 7.42/7.74mph

8:24 8:25 6:07 8:27 8:28 8:09 7:44 8:16 8:07 8:05 7:58 8:06 8:35 8:30 8:01 7:43 7:55 7:47 8:06 14 8:28 8:05 6:04

Pace

19%

64%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:25	8:25 +1	8:25	172 160-182	19/12
2.00	16:50	8:25	8:25	165 158-172	31/28
3.00	27:44	10:54 +2:27	10:54	167 160-174	36/18
4.00	36:42	8:58 +7	8:58	168 162-184	23/25
5.00	44:40	7:59	7:59	166 160-174	10/12
6.00	53:21	8:41 +39	8:41	165 112-174	11/15
7.00	1:01:09	7:48	7:48	164 160-166	18/19
8.00	1:09:33	8:24	8:24	166 160-172	30/9
9.00	1:19:04	9:32 +1:29	9:32	166 160-174	29/5
10.00	1:27:11	8:07	8:07	166 158-170	30/20
11.00	1:35:04	7:53	7:53	164 158-170	7/43
12.00	1:43:28	8:24 +23	8:24	164 160-170	18/25
13.00	1:52:06	8:38	8:38	166 162-170	23/9
14.00	2:03:01	10:55 +2:10	10:55	165 116-170	64/7
15.00	2:10:48	7:47	7:47	164 160-174	8/17
16.00	2:18:33	7:45	7:45	163 158-170	12/29
17.00	2:26:54	8:21 +35	8:21	163 116-174	11/37
18.00	2:34:59	8:06 +5	8:06	164 160-172	9/23
19.00	2:48:10	13:10 +5:03	13:10	165 116-174	29/35
20.00	2:57:37	9:28 +1:06	9:28	165 160-170	30/22
21.00	3:05:45	8:08	8:08	164 160-168	12/12
21.50	3:09:46	4:01	8:05	165 162-170	6/22

Heart

82/92max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 480m, Range 92m, Flat prediction 2:39:15

Elevation Graph

Biggest Climbs (m)	Min/mi
46 6.6%	11:55
42 2.4%	9:14
30 4.4%	11:21
28 2.3%	10:03
28 2.6%	8:43
25 2.3%	8:25
See your biggest climbs

Cadence

165 (184 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.7	165	21.5	2:55:23	8:34
Walk	2.9	115	0	5:48	7:33:28
Still	0.0	-	-	1	-
Pause	4.3	-	-	8:34	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:15	42.08%	More
800m	3:41	7:24	47.28%	More
1km	4:40	7:30	48.84%	More
Mile	7:38	7:38	51.36%	More
5k	24:39	7:56	54.11%	More
5 miles	40:45	8:09	53.12%	More
10k	51:13	8:15	52.77%	More
10 miles	1:24:00	8:24	53.14%	More
Half	1:50:18	8:25	53.53%	More
20 miles	2:57:07	8:51	52.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:11	6:11	63.46
5km	21:18	6:51	62.61
5M	35:48	7:10	60.46
10km	45:23	7:18	59.56
10M	1:16:14	7:37	58.55
Half	1:42:21	7:49	57.24
20M	2:42:22	8:07	57.17
Mara	3:37:57	8:19	56.80

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