Sat 4th Apr 2020 at 8:00am by MAD Superman

Run > Long Run

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Time
1:51:15
Miles
13.75
Min/mi
8:05
Pacing
65%
WAVA
56.22
Stride(cm)
120
Cals
1178
Cadence
166
BPM
149
%MHR
87.1
B/mi
1206
Surface
Road

Notes & Comments

long run on trails to risley. Hard going

Split Summary
===
1) 1m - 8:30(8:30/m) 123/168bpm 74cal 7.06/7.87mph
2) 1m - 7:54(7:54/m) 139/150bpm 88cal 7.6/8.1mph
3) 1m - 8:00(8:00/m) 158/185bpm 110cal 7.5/7.78mph
4) 1m - 8:32(8:32/m) 158/173bpm 116cal 7.04/7.97mph
5) 1m - 8:13(8:13/m) 155/169bpm 103cal 7.29/8.47mph
6) 1m - 7:54(7:54/m) 153/182bpm 89cal 7.59/8.22mph
7) 1m - 7:57(7:57/m) 150/160bpm 81cal 7.54/8.16mph
8) 1m - 8:15(8:15/m) 149/170bpm 78cal 7.27/8.62mph
9) 1m - 7:59(7:59/m) 146/159bpm 65cal 7.51/8.68mph
10) 1m - 7:54(7:54/m) 134/150bpm 35cal 7.6/8.39mph
11) 1m - 8:08(8:08/m) 144/171bpm 63cal 7.37/8.56mph
12) 1m - 7:50(7:50/m) 154/174bpm 84cal 7.66/8.52mph
13) 1m - 7:51(7:51/m) 167/179bpm 112cal 7.65/7.91mph
14) 0.75m - 6:19(8:23/m) 162/172bpm 80cal 7.15/7.83mph

8:30 7:54 8:00 8:32 8:13 7:54 7:57 8:15 7:59 7:54 8:08 7:50 7:51 6:19

Pace

14%

17%

55%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	4:05	4:05	8:10	108 75-118	882	172 114-180
1.00	8:29	4:24	8:49	138 113-167	1217	168 158-178
1.50	12:23	3:54	7:48	136 130-143	1061	168 164-176
2.00	16:24	4:01	8:01	142 135-150	1139	165 162-168
2.50	20:25	4:01	8:03	148 142-155	1190	166 164-174
3.00	24:24	3:58	7:56	167 149-183	1326	166 162-170
3.50	29:43	5:20 +1:18	10:40	156 140-173	1663	169 164-174
4.00	34:18	4:35 +5	9:09	156 144-163	1428	168 160-174
4.50	38:18	4:00	7:59	159 146-168	1271	167 164-174
5.00	43:39	5:21 +1:07	10:42	150 114-159	1605	170 118-176
5.50	47:47	4:09	8:17	159 141-181	1318	166 160-176
6.00	51:33	3:46	7:32	149 145-156	1121	163 160-168
6.50	55:30	3:57 +8	7:54	149 145-152	1176	164 160-172
7.00	1:00:47	5:17 +1:08	10:34	151 130-160	1595	168 162-176
7.50	1:06:10	5:24 +1:24	10:47	152 138-169	1639	165 118-176
8.00	1:12:40	6:30 +2:14	13:00	143 119-159	1859	168 162-176
8.50	1:17:17	4:36 +27	9:13	147 129-155	1354	166 116-174
9.00	1:21:29	4:12 +21	8:24	145 135-157	1218	165 162-168
9.50	1:25:22	3:53 +7	7:47	133 123-139	1035	165 160-172
10.00	1:30:24	5:02 +54	10:04	135 125-150	1358	168 164-176
10.50	1:35:58	5:34 +1:21	11:07	145 124-167	1612	166 108-194
11.00	1:39:54	3:56	7:52	147 137-171	1157	165 162-170
11.50	1:44:19	4:25 +33	8:51	145 133-164	1282	165 160-168
12.00	1:48:17	3:58	7:56	165 158-174	1308	165 162-172
12.50	1:52:10	3:53	7:46	167 161-173	1297	165 162-172
13.00	1:56:07	3:58	7:55	167 158-177	1323	166 162-174
13.50	2:01:08	5:01 +45	10:01	159 139-171	1593	167 160-174
13.75	2:03:12	2:04	8:11	166 162-171	1358	171 164-178

Heart

149/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

166 (194 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.6	167	13.7	1:50:56	8:40
Walk	3.3	116	0	4:19	2:30:46
Pause	6.1	-	-	7:57	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:10	42.85%	More
800m	3:43	7:29	47.18%	More
1km	4:39	7:29	49.46%	More
Mile	7:31	7:31	52.62%	More
5k	25:59	8:22	51.71%	More
5 miles	43:01	8:36	50.68%	More
10k	53:06	8:33	51.23%	More
10 miles	1:30:22	9:02	49.69%	More
Half	1:57:46	8:59	50.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:23	6:23	61.92
5km	21:58	7:04	61.15
5M	36:55	7:23	59.06
10km	46:47	7:32	58.15
10M	1:18:37	7:52	57.12
Half	1:45:32	8:03	55.84
20M	2:47:24	8:22	55.79
Mara	3:44:44	8:35	55.41

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