Wed 16th Oct 2019 at 6:00pm by MAD Superman

Run > Long Run

  • Time
    1:02:09
  • Miles
    7.64
  • Min/mi
    8:08
  • Pacing
    80%
  • WAVA
    54.47
  • Stride(cm)
    119
  • Cals
    869
  • Cadence
    166
  • BPM
    173
  • %MHR
    101.1
  • B/mi
    1406
  • Surface
    Road

Notes & Comments

club run as part of long run with 5-4-3-2-1 intervals (not ran hard)

Split Summary
===
1) 1m - 8:12(8:12/m) 177/191bpm 122cal 7.32/7.74mph
2) 1m - 8:15(8:15/m) 176/192bpm 123cal 7.27/7.72mph
3) 0.37m - 3:34(9:33/m) 179/185bpm 53cal 6.28/7.26mph
4) 0.75m - 5:00(6:42/m) 182/187bpm 77cal 8.95/10.4mph
5) 0.27m - 2:31(9:27/m) 172/180bpm 36cal 6.34/8.75mph
6) 0.59m - 3:59(6:44/m) 171/180bpm 56cal 8.91/9.93mph
7) 0.2m - 2:01(10:05/m) 169/180bpm 28cal 5.95/9.33mph
8) 0.47m - 3:01(6:24/m) 182/194bpm 46cal 9.38/10.42mph
9) 0.14m - 1:28(10:14/m) 180/187bpm 22cal 5.87/9.46mph
10) 0.31m - 2:01(6:35/m) 175/186bpm 29cal 9.12/9.46mph
11) 0.06m - 1:00(17:19/m) 172/176bpm 13cal 3.47/9.14mph
12) 0.18m - 1:01(5:34/m) 173/177bpm 14cal 10.78/11mph
13) 1m - 8:53(8:53/m) 169/178bpm 121cal 6.76/10.52mph
14) 1m - 8:46(8:46/m) 163/175bpm 101cal 6.84/7.01mph
15) 0.31m - 2:28(8:01/m) 164/175bpm 28cal 7.48/7.89mph
8:12 8:15 3:34 5:00 2:31 3:59 2:01 3:01 1:28 2:01 1:00 1:01 8:53 8:46 2:28

Pace

11% 32% 28% 17% 11% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.25 2:13 2:13 8:53 166 126-182 1475 171 116-178
0.50 4:14 2:00 8:02 175 170-184 1405 167 164-170
0.75 6:34 2:21 +22 9:23 182 170-191 1707 165 116-172
1.00 8:34 2:00 8:00 182 168-188 1455 167 164-170
1.25 10:55 2:21 +17 9:24 178 161-186 1672 168 162-172
1.50 12:56 2:01 8:02 174 162-191 1398 164 162-168
1.75 15:00 2:04 8:18 174 167-179 1443 166 160-172
2.00 17:06 2:06 8:24 177 174-182 1485 166 160-174
2.25 19:30 2:24 9:35 178 167-185 1707 165 164-168
2.50 21:32 2:02 8:07 182 179-185 1478 165 160-170
2.75 23:11 1:40 6:39 181 178-185 1204 166 162-170
3.00 24:49 1:37 6:28 183 180-186 1185 166 160-172
3.25 26:59 2:11 8:42 176 169-187 1532 164 158-168
3.50 29:01 2:02 8:07 167 160-178 1356 167 162-172
3.75 30:42 1:41 6:44 171 167-174 1150 165 162-168
4.00 32:31 1:50 7:18 170 163-179 1241 166 162-170
4.25 34:38 2:06 8:25 173 166-189 1455 168 162-178
4.50 36:14 1:36 6:25 184 178-194 1180 170 166-178
4.75 38:17 2:03 8:11 182 176-187 1490 164 106-174
5.00 40:00 1:43 6:53 177 172-186 1217 171 166-176
5.25 42:11 2:11 8:44 172 165-176 1503 155 30-182
5.50 44:46 2:35 +37 10:21 171 159-177 1769 166 124-174
5.75 46:57 2:11 8:43 174 171-177 1515 164 162-166
6.00 49:04 2:08 8:31 166 160-175 1414 164 160-170
6.25 51:21 2:16 9:06 166 163-173 1510 166 162-170
6.50 53:37 2:17 9:07 163 159-169 1486 167 164-172
6.75 55:48 2:11 8:42 165 160-171 1437 168 164-176
7.00 58:03 2:15 8:59 167 160-175 1501 166 164-168
7.25 1:00:11 2:08 8:34 159 150-170 1361 166 162-170
7.50 1:02:15 2:04 8:15 160 154-165 1320 166 162-174
7.64 1:03:25 1:10 8:11 168 159-174 1375 166 162-170

Heart

173/194max
  • Show Beats/Mile

Cadence

166 (182 max) Stride Length: 119cm Run: 98.6% Walk: 1.4%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:34 6:18 48.79% More
800m 3:15 6:32 54.12% More
1km 4:05 6:35 56.16% More
Mile 7:09 7:09 55.26% More
5k 23:23 7:32 57.45% More
5 miles 39:48 7:58 54.78% More
10k 51:00 8:12 53.34% More

Predictions

Dist Time Per Mile WAVA
1M 6:46 6:46 58.41
5km 23:18 7:30 57.65
5M 39:09 7:50 55.69
10km 49:37 7:59 54.83
10M 1:23:21 8:20 53.88
Half 1:51:54 8:33 52.67
20M 2:57:31 8:53 52.61
Mara 3:58:18 9:06 52.25
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