Mon 16th Mar 2020 at 7:00am by Sorequads

Run > General

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Time
2:57:00
Miles
23.90
Min/mi
7:24
Pacing
79%
WAVA
62.86
Stride(cm)
120
Cadence
181
BPM
142
%MHR
85.9
B/mi
1050
Asc(m)
287
Hillscore
7
Surface
Road

Notes & Comments

Decided to crack on with a 3h run inspire of CV19 and cancellations. Pleased to continue the progression of long runs. Felt good.

Split Summary
===
1) 1m - 8:50(8:50/m) 149/196bpm
2) 1m - 8:18(8:18/m) 132/138bpm
3) 1m - 7:54(7:54/m) 132/140bpm
4) 1m - 7:41(7:41/m) 134/142bpm
5) 1m - 7:52(7:52/m) 133/140bpm
6) 1m - 9:02(9:02/m) 133/142bpm
7) 1m - 7:16(7:16/m) 130/137bpm
8) 1m - 7:23(7:23/m) 135/140bpm
9) 1m - 7:01(7:01/m) 144/150bpm
10) 1m - 7:24(7:24/m) 141/148bpm
11) 1m - 7:45(7:45/m) 141/148bpm
12) 1m - 7:17(7:17/m) 140/145bpm
13) 1m - 7:33(7:33/m) 145/149bpm
14) 1m - 7:28(7:28/m) 144/148bpm
15) 1m - 7:11(7:11/m) 143/147bpm
16) 1m - 7:35(7:35/m) 146/152bpm
17) 1m - 7:08(7:08/m) 146/149bpm
18) 1m - 7:18(7:18/m) 147/150bpm
19) 1m - 7:10(7:10/m) 147/152bpm
20) 1m - 7:13(7:13/m) 149/153bpm
21) 1m - 7:15(7:15/m) 150/152bpm
22) 1m - 7:05(7:05/m) 148/151bpm
23) 1m - 7:15(7:15/m) 150/156bpm
24) 0.6m - 4:40(7:46/m) 149/152bpm

8:50 8:18 7:54 7:41 7:52 9:02 7:16 7:23 7:01 7:24 7:45 7:17 7:33 7:28 7:11 7:35 7:08 7:18 7:10 7:13 7:15 7:05 7:15 4:40

Pace

11%

21%

60%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:50	8:50	8:50	149 120-196	1316	180 158-194	20/16
2.00	17:06	8:16	8:16	132 126-138	1092	179 158-196	25/17
3.00	25:01	7:55	7:55	132 126-140	1046	182 164-196	17/11
4.00	32:42	7:41	7:41	134 125-142	1029	181 160-206	20/11
5.00	40:34	7:51	7:51	133 128-140	1045	182 162-198	13/9
6.00	49:36	9:02	9:02	133 88-142	1202	182 158-202	11/8
7.00	56:51	7:15	7:15	130 88-137	943	183 152-206	2/29
8.00	1:04:14	7:23	7:23	135 130-140	996	182 160-206	5/10
9.00	1:11:16	7:02	7:02	144 139-150	1012	182 156-198	7/9
10.00	1:18:40	7:24	7:24	141 127-148	1044	181 154-204	6/13
11.00	1:26:24	7:44	7:44	141 137-148	1090	181 166-202	15/4
12.00	1:33:42	7:18	7:18	140 134-145	1023	180 158-216	10/17
13.00	1:41:14	7:32	7:32	145 140-149	1092	182 162-202	16/9
14.00	1:48:41	7:27	7:27	144 141-148	1073	182 166-198	17/10
15.00	1:55:55	7:13	7:13	143 136-147	1033	182 162-200	8/23
16.00	2:03:28	7:33	7:33	146 141-152	1103	181 158-200	15/10
17.00	2:10:38	7:10	7:10	146 144-149	1046	182 164-202	4/7
18.00	2:17:54	7:16	7:16	147 143-150	1069	180 156-198	14/6
19.00	2:25:05	7:11	7:11	147 143-152	1056	183 160-206	8/10
20.00	2:32:18	7:13	7:13	149 143-153	1075	185 164-202	11/16
21.00	2:39:33	7:14	7:14	150 146-152	1086	182 150-206	7/4
22.00	2:46:38	7:05	7:05	148 145-151	1048	180 154-202	8/13
23.00	2:53:54	7:16	7:16	150 147-156	1091	182 158-200	9/10
23.60	2:58:34	4:40	7:46	149 144-152	1156	178 156-202	10/4

Heart

142/196max

Show Beats/Mile

BPM
WHR
MHR
Bands
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Elevation

Asc 287m, Range 50m, Flat prediction 2:54:57

Elevation Graph

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Biggest Climbs (m)	Min/mi
20 2.1%	7:56
17 1.1%	8:01
14 1.5%	7:56
12 3.4%	9:31
11 4.3%	8:40
See your biggest climbs

Cadence

181 (216 max) Stride Length: 120cm Run: 100% Walk: 0%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:01	4:06	73.32%	More
800m	2:34	5:11	66.29%	More
1km	3:28	5:35	64.52%	More
Mile	6:15	6:15	61.89%	More
5k	21:50	7:02	60.22%	More
5 miles	35:42	7:08	59.92%	More
10k	44:32	7:10	60.06%	More
10 miles	1:12:22	7:14	61.09%	More
Half	1:34:35	7:13	61.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:07	6:07	63.28
5km	20:21	6:33	64.59
5M	33:43	6:45	63.45
10km	42:27	6:50	63.02
10M	1:10:17	7:02	62.90
Half	1:33:35	7:09	62.03
20M	2:26:33	7:20	62.76
Mara	3:15:06	7:27	62.87

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