Sat 4th Jul 2020 at 7:00am by MAD Superman

Run > Long Run

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Time
1:57:44
Miles
14.36
Min/mi
8:12
Pacing
83%
WAVA
56.01
Stride(cm)
116
Cals
1290
Cadence
169
BPM
156
%MHR
91.5
B/mi
1283
Surface
Road

Notes & Comments

Newstead abbey long run. found it hard going

Split Summary
===
1) 1m - 8:28(8:28/m) 138/157bpm 97cal 7.08/7.53mph
2) 1m - 8:21(8:21/m) 158/177bpm 115cal 7.18/7.89mph
3) 1m - 8:06(8:06/m) 172/184bpm 123cal 7.41/7.91mph
4) 1m - 8:03(8:03/m) 169/176bpm 120cal 7.45/7.66mph
5) 1m - 8:06(8:06/m) 163/176bpm 111cal 7.4/7.6mph
6) 1m - 8:29(8:29/m) 165/184bpm 114cal 7.08/7.62mph
7) 1m - 8:15(8:15/m) 159/167bpm 96cal 7.27/7.81mph
8) 1m - 8:18(8:18/m) 158/166bpm 92cal 7.23/7.33mph
9) 1m - 7:59(7:59/m) 155/164bpm 74cal 7.52/7.64mph
10) 1m - 8:09(8:09/m) 153/166bpm 62cal 7.37/7.66mph
11) 1m - 7:54(7:54/m) 154/161bpm 64cal 7.59/8.33mph
12) 1m - 8:15(8:15/m) 157/169bpm 78cal 7.27/7.99mph
13) 1m - 8:36(8:36/m) 149/160bpm 50cal 6.97/8.12mph
14) 1m - 7:53(7:53/m) 153/169bpm 63cal 7.6/8.75mph
15) 0.36m - 2:50(7:50/m) 160/164bpm 31cal 7.65/7.85mph

8:28 8:21 8:06 8:03 8:06 8:29 8:15 8:18 7:59 8:09 7:54 8:15 8:36 7:53 2:50

Pace

16%

71%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	4:12	4:12	8:24	125 74-139	1051	180 174-184
1.00	8:28	4:16	8:32	147 136-157	1254	175 168-180
1.50	13:20	4:52 +36	9:44	148 137-156	1440	171 116-182
2.00	17:26	4:05	8:11	168 152-177	1375	169 166-174
2.50	21:37	4:12 +9	8:23	171 166-177	1434	171 166-176
3.00	25:40	4:03	8:05	173 168-184	1399	172 166-178
3.50	29:43	4:03	8:06	170 167-175	1377	168 166-176
4.00	33:43	4:00	8:01	169 164-175	1354	169 166-176
4.50	37:55	4:12 +11	8:23	164 157-176	1376	169 166-172
5.00	42:18	4:23 +18	8:46	162 155-168	1421	170 166-172
5.50	46:20	4:02	8:04	167 161-184	1347	168 164-170
6.00	50:47	4:27	8:55	162 151-172	1443	169 166-174
6.50	54:53	4:06	8:11	160 154-167	1311	168 164-174
7.00	59:02	4:09	8:18	158 154-164	1311	168 164-176
7.50	1:03:16	4:14	8:28	157 152-165	1329	167 166-174
8.00	1:07:20	4:05	8:09	159 152-166	1296	168 164-174
8.50	1:11:43	4:23 +19	8:46	154 141-162	1350	168 164-174
9.00	1:15:38	3:54	7:49	156 147-164	1219	168 164-174
9.50	1:19:57	4:19 +11	8:38	150 142-166	1296	168 164-176
10.00	1:23:58	4:01	8:02	155 144-161	1245	167 166-170
10.50	1:28:04	4:06	8:12	152 146-160	1246	168 162-174
11.00	1:31:52	3:49	7:37	156 153-160	1188	167 164-168
11.50	1:35:58	4:06	8:11	162 150-168	1327	168 166-178
12.00	1:40:08	4:10	8:19	153 144-158	1273	169 164-180
12.50	1:44:45	4:37 +29	9:15	150 145-157	1387	167 162-172
13.00	1:49:59	5:14 +46	10:28	142 113-159	1485	168 116-172
13.50	1:53:53	3:54	7:48	149 139-161	1161	168 160-176
14.00	1:57:53	4:00	8:00	158 146-168	1264	167 164-174
14.36	2:00:43	2:50	7:51	160 157-164	1257	168 162-170

Heart

156/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

169 (184 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.5	169	14.4	1:57:40	8:20
Walk	0.8	116	0	1:00	49:41:08
Still	0.0	-	-	1	-
Pause	1.7	-	-	2:02	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:10	43.16%	More
800m	3:47	7:36	46.93%	More
1km	4:45	7:38	48.84%	More
Mile	7:49	7:49	50.89%	More
5k	25:02	8:03	54.06%	More
5 miles	40:56	8:11	53.66%	More
10k	51:13	8:15	53.49%	More
10 miles	1:22:31	8:15	54.80%	More
Half	1:49:16	8:20	54.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:26	6:26	61.88
5km	22:10	7:08	61.05
5M	37:15	7:27	58.97
10km	47:13	7:36	58.02
10M	1:19:21	7:56	56.99
Half	1:46:31	8:08	55.70
20M	2:48:58	8:27	55.64
Mara	3:46:50	8:39	55.27

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