Mon 16th Mar 2020 at 7:00am by Sorequads

Run > General

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Time
2:57:00
Miles
23.90
Min/mi
7:24
Pacing
79%
WAVA
62.86
Stride(cm)
120
Cadence
181
BPM
142
%MHR
85.9
B/mi
1050
Asc(m)
287
Hillscore
7
Surface
Road

Notes & Comments

Decided to crack on with a 3h run inspire of CV19 and cancellations. Pleased to continue the progression of long runs. Felt good.

Split Summary
===
1) 1m - 8:50(8:50/m) 149/196bpm
2) 1m - 8:18(8:18/m) 132/138bpm
3) 1m - 7:54(7:54/m) 132/140bpm
4) 1m - 7:41(7:41/m) 134/142bpm
5) 1m - 7:52(7:52/m) 133/140bpm
6) 1m - 9:02(9:02/m) 133/142bpm
7) 1m - 7:16(7:16/m) 130/137bpm
8) 1m - 7:23(7:23/m) 135/140bpm
9) 1m - 7:01(7:01/m) 144/150bpm
10) 1m - 7:24(7:24/m) 141/148bpm
11) 1m - 7:45(7:45/m) 141/148bpm
12) 1m - 7:17(7:17/m) 140/145bpm
13) 1m - 7:33(7:33/m) 145/149bpm
14) 1m - 7:28(7:28/m) 144/148bpm
15) 1m - 7:11(7:11/m) 143/147bpm
16) 1m - 7:35(7:35/m) 146/152bpm
17) 1m - 7:08(7:08/m) 146/149bpm
18) 1m - 7:18(7:18/m) 147/150bpm
19) 1m - 7:10(7:10/m) 147/152bpm
20) 1m - 7:13(7:13/m) 149/153bpm
21) 1m - 7:15(7:15/m) 150/152bpm
22) 1m - 7:05(7:05/m) 148/151bpm
23) 1m - 7:15(7:15/m) 150/156bpm
24) 0.6m - 4:40(7:46/m) 149/152bpm

8:50 8:18 7:54 7:41 7:52 9:02 7:16 7:23 7:01 7:24 7:45 7:17 7:33 7:28 7:11 7:35 7:08 7:18 7:10 7:13 7:15 7:05 7:15 4:40

Pace

11%

21%

60%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.11	10:00	10:00	8:59	146 120-196	1311	180 158-194	23/18
2.36	20:00	10:00	8:00	133 126-140	1064	180 158-196	27/18
3.63	30:00	10:00	7:55	131 125-142	1038	182 160-196	28/12
4.93	40:00	10:00	7:39	135 128-142	1033	182 162-206	16/17
6.06	50:00	10:00	8:54	131 88-142	1167	181 152-202	13/8
7.43	1:00:00	10:00	7:17	132 88-137	960	183 160-206	2/35
8.83	1:10:00	10:00	7:09	141 131-150	1009	183 164-206	10/12
10.19	1:20:00	10:00	7:20	141 127-148	1033	181 154-204	9/15
11.51	1:30:00	10:00	7:35	140 134-148	1062	181 158-198	19/11
12.83	1:40:00	10:00	7:34	144 139-149	1090	181 162-216	22/16
14.19	1:50:00	10:00	7:20	144 140-148	1057	181 166-198	21/18
15.53	2:00:00	10:00	7:28	144 136-148	1076	182 158-200	13/25
16.92	2:10:00	10:00	7:14	146 144-152	1056	182 164-202	10/7
18.29	2:20:00	10:00	7:15	147 143-150	1067	180 156-200	15/11
19.68	2:30:00	10:00	7:12	148 143-153	1066	183 164-206	12/26
21.07	2:40:00	10:00	7:13	150 145-152	1082	183 150-206	12/7
22.45	2:50:00	10:00	7:14	149 145-156	1078	181 154-202	14/12
23.60	2:58:34	8:34	7:26	149 144-156	1108	179 156-202	13/12

Heart

142/196max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 287m, Range 50m, Flat prediction 2:54:57

Elevation Graph

Biggest Climbs (m)	Min/mi
20 2.1%	7:56
17 1.1%	8:01
14 1.5%	7:56
12 3.4%	9:31
11 4.3%	8:40
See your biggest climbs

Cadence

181 (216 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	181	23.6	2:58:34	7:34
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:01	4:06	73.32%	More
800m	2:34	5:11	66.29%	More
1km	3:28	5:35	64.52%	More
Mile	6:15	6:15	61.89%	More
5k	21:50	7:02	60.22%	More
5 miles	35:42	7:08	59.92%	More
10k	44:32	7:10	60.06%	More
10 miles	1:12:22	7:14	61.09%	More
Half	1:34:35	7:13	61.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:07	6:07	63.28
5km	20:21	6:33	64.59
5M	33:43	6:45	63.45
10km	42:27	6:50	63.02
10M	1:10:17	7:02	62.90
Half	1:33:35	7:09	62.03
20M	2:26:33	7:20	62.76
Mara	3:15:06	7:27	62.87

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