Sun 3rd Nov 2019 at 10:00am by MAD Superman

Run > Long Run

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Time
1:39:10
Miles
13.49
Min/mi
7:21
Pacing
93%
WAVA
61.79
Stride(cm)
133
Cals
1393
Cadence
164
BPM
165
%MHR
96.5
B/mi
1213
Surface
Road

Notes & Comments

Long run from Parsley Hay to Ashbourne on the tissington trail with Nashy Leigh and Newts

Split Summary
===
1) 1m - 7:41(7:41/m) 146/175bpm 99cal 7.8/8.43mph
2) 1m - 7:33(7:33/m) 151/160bpm 100cal 7.95/8.39mph
3) 1m - 7:29(7:29/m) 153/178bpm 99cal 8.01/8.6mph
4) 1m - 7:39(7:39/m) 160/173bpm 108cal 7.85/8.16mph
5) 1m - 7:31(7:31/m) 173/189bpm 115cal 7.99/8.43mph
6) 1m - 7:24(7:24/m) 173/179bpm 113cal 8.11/8.27mph
7) 1m - 7:18(7:18/m) 171/182bpm 110cal 8.23/8.83mph
8) 1m - 7:15(7:15/m) 180/191bpm 116cal 8.27/8.77mph
9) 1m - 7:18(7:18/m) 168/185bpm 96cal 8.22/8.56mph
10) 1m - 7:09(7:09/m) 166/185bpm 93cal 8.4/8.7mph
11) 1m - 7:04(7:04/m) 174/181bpm 106cal 8.49/8.97mph
12) 1m - 7:10(7:10/m) 169/181bpm 95cal 8.36/8.35mph
13) 1m - 7:00(7:00/m) 168/180bpm 91cal 8.56/9.29mph
14) 0.49m - 3:39(7:24/m) 172/180bpm 52cal 8.12/8.75mph

7:41 7:33 7:29 7:39 7:31 7:24 7:18 7:15 7:18 7:09 7:04 7:10 7:00 3:39

Pace

35%

63%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	3:56	3:56	7:51	136 98-150	1068	172 166-178
1.00	7:41	3:45	7:31	158 147-175	1186	167 164-172
1.50	11:29	3:48	7:37	154 151-160	1172	165 162-168
2.00	15:14	3:44	7:29	148 138-156	1107	164 160-166
2.50	18:55	3:41	7:22	148 145-151	1091	164 160-166
3.00	22:43	3:48	7:37	159 149-177	1211	163 160-166
3.50	26:31	3:48	7:36	157 149-173	1193	163 160-166
4.00	30:22	3:50	7:41	165 161-171	1267	162 160-168
4.50	34:09	3:47	7:35	177 167-189	1342	164 160-170
5.00	37:52	3:43	7:26	170 153-181	1265	162 160-166
5.50	41:35	3:43	7:26	172 167-177	1278	162 160-166
6.00	45:16	3:41	7:21	174 169-178	1279	162 160-166
6.50	48:55	3:40	7:19	173 165-182	1267	163 160-168
7.00	52:33	3:38	7:16	169 160-180	1228	163 160-168
7.50	56:12	3:38	7:17	177 168-187	1289	162 160-166
8.00	59:50	3:38	7:17	182 179-191	1324	163 158-166
8.50	1:03:30	3:40	7:20	174 161-180	1277	163 160-166
9.00	1:07:08	3:38	7:15	161 143-178	1168	163 160-166
9.50	1:10:43	3:35	7:10	162 134-183	1161	163 160-172
10.00	1:14:18	3:35	7:10	169 162-182	1211	164 160-168
10.50	1:17:40	3:22	6:45	173 161-180	1166	165 162-172
11.00	1:21:19	3:40	7:19	175 170-179	1281	164 160-166
11.50	1:24:55	3:36	7:11	174 166-181	1250	164 162-166
12.00	1:28:30	3:35	7:11	163 148-172	1170	164 162-168
12.50	1:31:59	3:29	6:58	166 156-180	1157	166 162-168
13.00	1:35:31	3:31	7:03	170 164-175	1198	167 160-176
13.49	1:39:23	3:52 +13	7:51	172 166-180	1351	166 162-168

Heart

165/191max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

164 (178 max) Stride Length: 133cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	164	13.5	1:39:10	7:21
Walk	0.2	116	0	13	INF:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:33	46.94%	More
800m	3:20	6:42	52.74%	More
1km	4:13	6:47	54.49%	More
Mile	6:55	6:55	57.15%	More
5k	21:54	7:03	61.32%	More
5 miles	35:36	7:07	61.23%	More
10k	44:25	7:09	61.24%	More
10 miles	1:12:39	7:16	61.82%	More
Half	1:36:08	7:20	61.78%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:48	5:48	68.15
5km	20:00	6:26	67.16
5M	33:36	6:43	64.89
10km	42:35	6:51	63.88
10M	1:11:33	7:09	62.77
Half	1:36:03	7:20	61.36
20M	2:32:22	7:37	61.29
Mara	3:24:32	7:48	60.88

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