Sat 21st Mar 2020 at 8:00am by MAD Superman

Run > Long Run

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Time
1:55:13
Miles
13.82
Min/mi
8:20
Pacing
35%
WAVA
54.57
Stride(cm)
114
Cals
1666
Cadence
169
BPM
179
%MHR
104.9
B/mi
1495
Surface
Road

Notes & Comments

long run with Nashy and Leigh out ot Wollaton park and back taking in the parkrun course. No parkrun as they're all cancelled due to COVID 19. slow. Nashy struggled

Split Summary
===
1) 1m - 8:19(8:19/m) 169/185bpm 117cal 7.21/7.85mph
2) 1m - 8:22(8:22/m) 174/185bpm 124cal 7.17/7.76mph
3) 1m - 8:00(8:00/m) 182/190bpm 123cal 7.5/7.89mph
4) 1m - 8:27(8:27/m) 188/195bpm 135cal 7.1/7.89mph
5) 1m - 8:21(8:21/m) 190/203bpm 135cal 7.19/8.31mph
6) 1m - 8:07(8:07/m) 186/194bpm 128cal 7.39/8.62mph
7) 1m - 8:13(8:13/m) 186/194bpm 129cal 7.29/8.58mph
8) 1m - 7:26(7:26/m) 185/192bpm 114cal 8.08/8.45mph
9) 1m - 8:03(8:04/m) 179/193bpm 111cal 7.45/8.43mph
10) 1m - 8:47(8:47/m) 176/189bpm 115cal 6.83/7.81mph
11) 1m - 9:02(9:02/m) 175/188bpm 114cal 6.64/7.39mph
12) 1m - 8:40(8:40/m) 174/186bpm 103cal 6.93/8.01mph
13) 1m - 8:29(8:29/m) 179/193bpm 113cal 7.07/7.53mph
14) 0.82m - 6:55(8:26/m) 185/190bpm 105cal 7.12/7.85mph

8:19 8:22 8:00 8:27 8:21 8:07 8:13 7:26 8:03 8:47 9:02 8:40 8:29 6:55

Pace

12%

33%

42%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	4:20	4:20	8:39	162 111-185	1402	177 114-184
1.00	8:19	3:59	7:58	175 168-183	1394	171 166-178
1.50	12:32	4:13	8:27	173 168-177	1461	173 166-180
2.00	17:07	4:35 +26	9:10	176 170-185	1614	172 164-180
2.50	21:02	3:55	7:51	179 171-187	1405	170 164-178
3.00	25:07	4:05	8:09	184 177-189	1501	170 164-176
3.50	29:17	4:10	8:20	188 183-195	1566	170 164-176
4.00	33:34	4:17	8:34	188 183-195	1610	169 164-176
4.50	37:32	3:58	7:55	193 185-202	1529	168 162-174
5.00	43:06	5:34 +1:12	11:08	186 170-192	2070	171 160-178
5.50	47:52	4:46 +34	9:32	186 176-194	1773	169 164-176
6.00	52:17	4:26 +30	8:51	186 179-192	1647	168 164-178
6.50	56:55	4:38 +12	9:15	188 183-194	1739	167 160-174
7.00	1:01:00	4:05 +17	8:10	184 174-192	1502	170 166-176
7.50	1:04:38	3:39	7:17	186 182-189	1355	168 164-172
8.00	1:08:25	3:47	7:34	183 169-192	1386	170 164-180
8.50	1:16:23	7:57 +4:16	15:55	174 132-189	2768	166 116-178
9.00	1:24:19	7:56 +3:34	15:52	176 132-193	2793	171 158-182
9.50	1:29:28	5:09 +48	10:18	177 164-189	1822	169 98-178
10.00	1:34:00	4:33 +6	9:06	175 169-180	1591	170 162-178
10.50	1:38:33	4:33 +5	9:05	174 167-178	1581	168 160-178
11.00	1:43:43	5:10 +35	10:20	175 166-187	1809	169 162-174
11.50	1:47:54	4:11	8:22	173 158-185	1448	168 164-172
12.00	1:52:36	4:42 +14	9:24	174 166-185	1636	169 164-172
12.50	1:56:50	4:14	8:27	174 167-191	1472	167 162-180
13.00	2:01:06	4:16	8:32	185 177-193	1578	169 162-176
13.50	2:05:15	4:09	8:19	185 180-189	1538	168 166-178
13.82	2:08:01	2:46	8:37	186 182-190	1601	168 164-178

Heart

179/202max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

169 (184 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.2	169	13.8	1:55:16	8:30
Walk	8.1	112	0	10:31	31:20:37
Pause	1.7	-	-	2:14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:04	43.52%	More
800m	3:32	7:07	49.64%	More
1km	4:31	7:15	50.96%	More
Mile	7:21	7:21	53.78%	More
5k	25:34	8:14	52.53%	More
5 miles	42:52	8:34	50.85%	More
10k	52:45	8:29	51.57%	More
10 miles	1:33:59	9:24	47.79%	More
Half	2:01:48	9:18	48.76%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:34	6:34	60.19
5km	22:38	7:17	59.35
5M	38:01	7:36	57.35
10km	48:11	7:45	56.46
10M	1:20:58	8:06	55.47
Half	1:48:41	8:18	54.23
20M	2:52:25	8:37	54.16
Mara	3:51:27	8:50	53.80

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