Sun 10th Mar 2019 at 8:00am by MAD Superman

Run > Long Run

Follow User
0 👍

Time
2:40:16
Miles
20.01
Min/mi
8:01
Pacing
74%
WAVA
57.95
Stride(cm)
122
Cals
1978
Cadence
165
BPM
153
%MHR
89.7
B/mi
1228
Asc(m)
194
Hillscore
3
Surface
Road

Notes & Comments

long run elvaston castle to aston on trent back via trent lock. Very windy. Heavy rain showers. Snow. Sleet . Not a nice run

Split Summary
===
1) 1m - 8:36(8:36/m) 135/158bpm 104cal 6.98/7.81mph
2) 1m - 8:15(8:15/m) 138/143bpm 98cal 7.28/8.06mph
3) 1m - 7:52(7:52/m) 142/149bpm 96cal 7.62/7.91mph
4) 1m - 7:51(7:51/m) 144/151bpm 96cal 7.65/7.91mph
5) 1m - 7:52(7:52/m) 142/149bpm 87cal 7.63/7.78mph
6) 1m - 7:54(7:54/m) 138/143bpm 74cal 7.6/7.85mph
7) 1m - 7:52(7:52/m) 141/152bpm 79cal 7.62/7.81mph
8) 1m - 7:55(7:55/m) 151/181bpm 100cal 7.58/7.87mph
9) 1m - 7:47(7:47/m) 159/171bpm 114cal 7.71/8.04mph
10) 1m - 7:56(7:56/m) 160/173bpm 115cal 7.56/7.95mph
11) 1m - 7:49(7:49/m) 158/170bpm 108cal 7.68/8.14mph
12) 1m - 8:08(8:08/m) 169/177bpm 128cal 7.38/7.6mph
13) 1m - 8:04(8:04/m) 171/186bpm 128cal 7.43/7.91mph
14) 1m - 7:52(7:52/m) 162/171bpm 105cal 7.62/7.87mph
15) 1m - 8:00(8:00/m) 160/171bpm 96cal 7.5/7.81mph
16) 1m - 8:05(8:05/m) 159/167bpm 93cal 7.43/7.72mph
17) 1m - 8:06(8:06/m) 158/177bpm 88cal 7.41/7.95mph
18) 1m - 7:55(7:55/m) 163/190bpm 99cal 7.58/8.2mph
19) 1m - 8:03(8:03/m) 159/165bpm 89cal 7.45/7.89mph
20) 1m - 8:21(8:21/m) 157/169bpm 81cal 7.19/8.22mph
21) 0.01m - 6(7:01/m) 154/155bpm 8.56/8.27mph

8:36 8:15 7:52 7:51 7:52 7:54 7:52 7:55 7:47 7:56 7:49 8:08 8:04 7:52 8:00 8:05 8:06 7:55 8:03 8:21 6

Pace

83%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:36	8:36	8:36	134 84-158	1152	172 106-186	3/23
2.00	16:50	8:15	8:15	137 128-143	1130	166 162-170	7/4
3.00	24:42	7:52	7:52	142 134-149	1117	165 162-174	10/6
4.00	32:33	7:51	7:51	144 139-150	1130	165 160-174	13/12
5.00	40:25	7:52	7:52	142 131-148	1116	162 160-170	10/5
6.00	48:19	7:54	7:54	138 131-143	1090	164 160-168	6/7
7.00	56:11	7:52	7:52	141 135-152	1110	165 162-172	12/13
8.00	1:04:06	7:55	7:55	152 140-179	1204	164 162-170	8/13
9.00	1:11:53	7:47	7:47	159 155-169	1237	165 162-170	12/9
10.00	1:19:49	7:56	7:56	160 152-173	1269	164 160-168	19/14
11.00	1:29:36	9:47 +1:58	9:47	156 116-170	1526	167 162-176	6/15
12.00	1:37:44	8:08	8:08	169 163-176	1374	167 164-172	10/11
13.00	1:46:24	8:40 +36	8:40	171 154-185	1483	165 114-174	8/10
14.00	1:54:16	7:52	7:52	162 155-171	1275	163 160-170	6/7
15.00	2:02:21	8:04 +5	8:04	160 149-171	1291	165 162-172	13/14
16.00	2:10:25	8:05	8:05	159 152-167	1284	165 162-170	6/5
17.00	2:19:40	9:15 +1:09	9:15	157 120-177	1453	164 160-172	5/4
18.00	2:27:35	7:55	7:55	164 153-190	1298	164 160-170	8/5
19.00	2:35:38	8:03	8:03	159 152-165	1280	164 160-168	5/7
20.00	2:44:39	9:01 +41	9:01	156 134-169	1406	165 114-174	19/2
20.01	2:44:46	7	7:55	153 152-153	1211	164 164-164	0/0

Heart

153/190max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 194m, Range 25m, Flat prediction 2:40:22

Elevation Graph

Biggest Climbs (m)	Min/mi
18 1.9%	7:57
11 2.0%	7:50
See your biggest climbs

Cadence

165 (186 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.4	165	20	2:40:25	8:10
Walk	0.8	112	0	1:22	5:16:48
Pause	1.8	-	-	2:59	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:25	41.15%	More
800m	3:48	7:39	45.76%	More
1km	4:45	7:39	47.86%	More
Mile	7:44	7:44	50.74%	More
5k	24:17	7:49	54.93%	More
5 miles	39:14	7:51	55.17%	More
10k	48:48	7:51	55.39%	More
10 miles	1:19:39	7:58	56.04%	More
Half	1:46:17	8:07	55.55%	More
20 miles	2:44:36	8:14	56.40%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:06	6:06	64.33
5km	21:01	6:46	63.45
5M	35:19	7:04	61.29
10km	44:46	7:12	60.38
10M	1:15:13	7:31	59.35
Half	1:40:58	7:42	58.02
20M	2:40:11	8:01	57.95
Mara	3:35:02	8:12	57.57

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry