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Sat 23rd May 2020 at 8:00am by MAD Superman

Run > Long Run
  • Time
    2:16:12
  • Miles
    16.80
  • Min/mi
    8:06
  • Pacing
    77.8%
  • WAVA
    56.39
  • Stride(cm)
    117
  • Cals
    1824
  • Cadence
    170
  • BPM
    166
  • %MHR
    96.9
  • B/mi
    1344
  • Surface
    Road

Notes & Comments

long run on trails with Ben. Hilly and windy

Split Summary
===
1) 1m - 9:22(9:22/m) 135/155bpm 103cal 6.41/7.37mph
2) 1m - 8:15(8:15/m) 141/158bpm 93cal 7.28/7.93mph
3) 1m - 7:47(7:47/m) 158/179bpm 107cal 7.7/8.33mph
4) 1m - 7:58(7:58/m) 172/183bpm 123cal 7.53/8.06mph
5) 1m - 7:48(7:48/m) 173/180bpm 120cal 7.69/8.08mph
6) 1m - 8:12(8:12/m) 170/181bpm 123cal 7.32/8.14mph
7) 1m - 8:03(8:03/m) 173/188bpm 122cal 7.46/7.89mph
8) 1m - 8:02(8:02/m) 164/182bpm 102cal 7.47/8.04mph
9) 1m - 7:47(7:47/m) 168/182bpm 104cal 7.71/8.14mph
10) 1m - 8:00(8:00/m) 173/198bpm 119cal 7.5/7.95mph
11) 1m - 8:15(8:15/m) 175/186bpm 123cal 7.27/7.87mph
12) 1m - 8:43(8:43/m) 173/187bpm 119cal 6.88/7.62mph
13) 1m - 7:56(7:56/m) 175/185bpm 113cal 7.56/7.91mph
14) 1m - 7:54(7:54/m) 170/177bpm 97cal 7.6/8.33mph
15) 1m - 8:00(8:00/m) 166/173bpm 81cal 7.5/7.89mph
16) 1m - 8:00(8:00/m) 166/176bpm 82cal 7.5/7.95mph
17) 0.8m - 6:11(7:44/m) 180/205bpm 93cal 7.76/8.12mph
9:22 8:15 7:47 7:58 7:48 8:12 8:03 8:02 7:47 8:00 8:15 8:43 7:56 7:54 8:00 8:00 6:11

Pace

8% 14% 66% 11%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.50 4:39 4:39 9:18 129 66-155 1200 177 168-184
1.00 9:31 4:52 +10 9:44 138 131-142 1342 172 166-180
1.50 13:35 4:04 8:09 139 132-144 1132 172 166-180
2.00 17:47 4:12 8:23 143 122-158 1200 170 166-178
2.50 21:33 3:46 7:33 154 147-164 1161 167 164-170
3.00 25:46 4:13 +11 8:27 162 147-179 1368 170 166-178
3.50 29:55 4:08 8:17 171 163-183 1416 169 162-180
4.00 33:43 3:48 7:37 173 168-178 1317 168 166-178
4.50 37:35 3:52 7:43 173 162-180 1335 168 166-172
5.00 41:32 3:57 7:54 173 169-176 1366 168 166-174
5.50 45:40 4:09 8:17 171 166-176 1417 169 166-176
6.00 49:43 4:03 8:06 170 164-179 1376 169 162-178
6.50 53:42 3:59 7:58 175 165-188 1394 170 162-178
7.00 57:46 4:04 8:08 171 163-179 1390 169 166-176
7.50 1:02:47 5:02 +58 10:03 165 142-182 1659 171 164-176
8.00 1:06:45 3:58 7:56 163 155-171 1294 168 162-178
8.50 1:10:39 3:53 7:47 164 155-182 1276 168 164-176
9.00 1:14:32 3:54 7:47 172 167-178 1339 168 162-178
9.50 1:18:35 4:02 8:05 174 161-198 1406 169 164-178
10.00 1:22:31 3:57 7:53 173 167-185 1364 168 166-172
10.50 1:26:43 4:11 8:23 174 165-186 1458 171 166-178
11.00 1:30:48 4:05 8:09 176 165-185 1436 170 166-176
11.50 1:36:16 5:29 +58 10:58 168 143-179 1842 173 166-180
12.00 1:40:29 4:13 8:25 178 167-186 1498 169 162-176
12.50 1:44:23 3:54 7:48 176 170-180 1372 167 162-176
13.00 1:48:25 4:02 8:05 173 164-185 1397 170 164-180
13.50 1:52:23 3:58 7:56 168 161-176 1333 167 116-176
14.00 1:56:20 3:56 7:52 171 165-177 1347 169 164-174
14.50 2:00:21 4:01 8:03 166 157-173 1335 168 164-174
15.00 2:05:10 4:50 +53 9:39 163 143-171 1574 168 160-174
15.50 2:09:11 4:01 8:01 166 161-170 1332 170 166-180
16.00 2:13:30 4:18 +20 8:37 166 163-176 1430 169 166-174
16.50 2:17:19 3:50 7:39 178 170-193 1362 169 166-174
16.80 2:19:41 2:22 7:55 186 173-205 1473 171 166-180

Heart

166/205max
  • Show Beats/Mile

Cadence

170 (184 max) Stride Length: 117cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.5 169 16.8 2:16:06 8:18
Walk 0.2 116 0 19 28:53
Pause 2.3 - - 3:16 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:48 7:15 42.71% More
800m 3:41 7:24 48.22% More
1km 4:38 7:28 50.34% More
Mile 7:38 7:38 52.68% More
5k 24:29 7:53 55.24% More
5 miles 39:55 7:59 55.06% More
10k 50:20 8:06 54.44% More
10 miles 1:21:13 8:07 55.26% More
Half 1:47:19 8:12 55.56% More

Predictions

Dist Time Per Mile WAVA
1M 6:17 6:17 63.95
5km 21:37 6:57 62.58
5M 36:19 7:16 60.51
10km 46:02 7:25 59.52
10M 1:17:21 7:44 58.02
Half 1:43:50 7:56 56.96
20M 2:44:43 8:14 56.02
Mara 3:41:08 8:26 55.70
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