Sat 10th Feb 2018 at 7:00am by MAD Superman

Run > Long Run

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Time
2:38:33
Miles
20.01
Min/mi
7:55
Pacing
28%
WAVA
58.28
Stride(cm)
123
Cals
2264
Cadence
166
BPM
165
%MHR
96.6
B/mi
1308
Asc(m)
42
Hillscore
27
Surface
Road

Notes & Comments

Long run to forest rec parkrun and back in the rain. Parkrun in 20:03. Probably ran the parkrun too hard. Felt slow

Split Summary
===
1) 1m - 8:17(8:17/m) 153/168bpm 119cal 7.24/7.89mph
2) 1m - 8:14(8:14/m) 170/177bpm 131cal 7.29/7.83mph
3) 1m - 8:06(8:06/m) 167/180bpm 126cal 7.4/7.72mph
4) 1m - 8:04(8:04/m) 167/173bpm 125cal 7.43/7.83mph
5) 1m - 8:06(8:06/m) 172/190bpm 130cal 7.4/8.04mph
6) 1m - 8:10(8:10/m) 166/183bpm 125cal 7.34/7.66mph
7) 1m - 7:55(7:55/m) 165/172bpm 118cal 7.58/8.2mph
8) 1m - 8:02(8:02/m) 167/185bpm 122cal 7.47/7.81mph
9) 0.29m - 2:23(8:18/m) 167/173bpm 36cal 7.22/7.56mph
10) 1m - 6:33(6:33/m) 162/173bpm 89cal 9.16/10.44mph
11) 1m - 6:35(6:35/m) 170/175bpm 102cal 9.11/10.67mph
12) 1m - 6:24(6:24/m) 169/174bpm 96cal 9.37/11.59mph
13) 0.1m - 31(5:21/m) 172/174bpm 8cal 11.23/11.56mph
14) 1m - 8:21(8:21/m) 166/181bpm 117cal 7.19/7.56mph
15) 1m - 8:14(8:14/m) 164/171bpm 111cal 7.28/7.64mph
16) 1m - 8:23(8:23/m) 163/174bpm 110cal 7.16/7.56mph
17) 1m - 8:21(8:21/m) 171/184bpm 127cal 7.18/7.68mph
18) 1m - 8:26(8:26/m) 171/178bpm 130cal 7.11/7.43mph
19) 1m - 8:17(8:17/m) 161/168bpm 96cal 7.24/7.7mph
20) 1m - 7:59(7:59/m) 162/172bpm 92cal 7.51/7.78mph
21) 1m - 8:03(8:03/m) 163/173bpm 98cal 7.46/8.04mph
22) 0.63m - 5:07(8:11/m) 162/172bpm 56cal 7.34/7.6mph

8:17 8:14 8:06 8:04 8:06 8:10 7:55 8:02 2:23 6:33 6:35 6:24 31 8:21 8:14 8:23 8:21 8:26 8:17 7:59 8:03 5:07

Pace

16%

65%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.22	10:00	10:00	8:13	154 104-172	1265	171 120-180	20/15
2.44	20:00	10:00	8:11	170 161-176	1392	166 160-186	30/13
3.63	30:00	10:00 +15	8:22	168 159-180	1407	165 160-172	24/17
4.85	40:00	10:00 +18	8:15	171 157-189	1410	165 160-176	17/45
6.06	50:00	10:00 +5	8:13	167 156-183	1371	163 158-172	24/30
7.32	1:00:00	10:00	7:58	165 160-172	1315	164 158-168	13/16
8.29	1:10:00	10:00 +6:36	10:19	168 113-184	1733	164 108-172	28/7
9.13	1:20:00	10:00	11:50	159 105-173	1881	175 164-188	15/8
10.62	1:30:00	10:00	6:43	169 161-174	1134	167 162-178	39/35
11.55	1:40:00	10:00 +4:00	10:46	162 118-174	1744	168 114-180	16/26
12.75	1:50:00	10:00 +4	8:21	168 156-180	1403	166 162-176	7/32
13.93	2:00:00	10:00 +20	8:26	162 157-174	1368	164 114-168	24/9
15.11	2:10:00	10:00	8:32	169 159-183	1442	163 114-170	25/22
16.20	2:20:00	10:00 +48	9:07	171 156-178	1559	166 162-170	38/16
17.35	2:30:00	10:00 +37	8:42	162 156-172	1409	164 114-170	21/22
18.57	2:40:00	10:00	8:11	162 151-172	1327	164 160-170	11/27
19.82	2:50:00	10:00	8:02	162 153-173	1301	164 160-170	17/29
20.01	2:51:39	1:39	8:38	166 156-172	1432	166 164-172	4/1

Heart

165/189max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 50m, Flat prediction 2:35:40

Elevation Graph

Biggest Climbs (m)	Min/mi
34 1.7%	8:38
33 2.5%	8:22
28 2.4%	8:20
27 2.1%	8:09
25 2.7%	6:51
20 3.0%	8:43
See your biggest climbs

Cadence

166 (188 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.6	165	20	2:38:20	8:18
Walk	3.2	113	0	5:48	11:54:11
Pause	4.2	-	-	7:31	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:20	5:22	56.48%	More
800m	2:52	5:45	60.23%	More
1km	3:40	5:53	61.67%	More
Mile	6:18	6:18	61.85%	More
5k	24:09	7:46	54.83%	More
5 miles	39:55	7:59	53.87%	More
10k	50:27	8:07	53.29%	More
10 miles	1:23:11	8:19	53.38%	More
Half	1:52:42	8:36	52.12%	More
20 miles	2:51:34	8:35	53.83%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:02	6:02	64.58
5km	20:48	6:42	63.65
5M	34:56	6:59	61.57
10km	44:17	7:08	60.70
10M	1:14:25	7:27	59.67
Half	1:39:53	7:37	58.36
20M	2:38:28	7:55	58.29
Mara	3:32:44	8:07	57.89

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