Wed 14th Mar 2018 at 8:00pm by Badger

Run > Easy

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Time
47:30
Miles
4.50
Min/mi
10:33
Pacing
73%
WAVA
45.74
Stride(cm)
93
Cals
466
Cadence
163
BPM
139
%MHR
70
B/mi
1471
Asc(m)
42
Surface
Road

Notes & Comments

47 minutes easy, and never got out of zone two.

Little bit of grumbling from left knee. And right Achilles. And both calves. None of it looks likely to be anything much to worry about.

Split Summary
===
1) 1m - 10:36(10:36/m) 131/143bpm 106cal 5.66/6.49mph
2) 1m - 10:49(10:49/m) 139/146bpm 107cal 5.55/6.51mph
3) 1m - 10:13(10:13/m) 143/153bpm 103cal 5.87/6.85mph
4) 1m - 10:36(10:36/m) 141/150bpm 99cal 5.66/6.89mph
5) 0.5m - 5:17(10:40/m) 145/155bpm 51cal 5.63/8.33mph

10:36 10:49 10:13 10:36 5:17

Pace

47%

39%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:21	1:21	10:48	103 67-133	1112	164 80-176	1/1
0.25	2:39	1:18	10:21	132 129-134	1367	162 106-172	0/1
0.38	4:03	1:24	11:13	135 132-138	1514	163 162-166	0/1
0.50	5:24	1:21	10:48	134 131-136	1447	163 160-164	0/2
0.63	6:40	1:16	10:06	131 127-139	1323	162 160-164	1/0
0.75	8:01	1:21	10:49	138 134-142	1492	162 160-170	0/1
0.88	9:19	1:18	10:27	138 134-142	1441	162 160-168	0/0
1.00	10:34	1:15	10:03	140 137-143	1408	162 160-166	1/0
1.13	12:05	1:31	12:07	140 136-144	1697	162 160-164	1/1
1.25	13:24	1:18	10:27	141 135-145	1473	162 160-166	2/2
1.38	14:43	1:19	10:35	140 136-142	1481	162 160-164	0/1
1.50	15:55	1:12	9:38	142 136-145	1368	162 162-164	0/1
1.63	17:51	1:56 +37	15:26	131 115-145	2022	163 88-170	0/1
1.75	19:07	1:16	10:07	140 136-145	1417	163 146-176	0/1
1.88	20:24	1:17	10:16	145 143-146	1488	162 160-164	1/0
2.00	22:00	1:36	12:50	138 130-145	1770	155 92-172	0/1
2.13	23:25	1:25	11:18	146 136-152	1650	166 162-170	2/0
2.25	25:47	2:22 +1:07	18:56	132 110-144	2498	166 156-174	1/0
2.38	27:03	1:16	10:05	147 141-153	1483	166 160-174	0/1
2.50	28:26	1:23 +8	11:04	148 142-150	1638	164 162-166	2/0
2.63	29:34	1:08	9:07	141 138-145	1285	164 162-170	0/2
2.75	30:48	1:14	9:56	148 145-150	1469	164 162-166	2/0
2.88	32:43	1:54 +32	15:15	139 120-147	2121	163 98-170	1/0
3.00	33:59	1:17	10:13	143 134-148	1461	166 164-168	1/0
3.13	36:06	2:07 +43	16:52	137 120-150	2311	166 160-172	0/2
3.25	37:20	1:14	9:50	138 131-148	1356	164 160-166	0/0
3.38	38:38	1:18	10:26	143 139-149	1493	163 156-166	0/1
3.50	40:00	1:22	10:56	141 138-146	1542	163 110-176	0/1
3.63	41:19	1:19	10:32	141 138-144	1484	165 152-174	1/0
3.75	42:38	1:19	10:31	145 139-148	1524	165 104-194	1/0
3.88	43:57	1:19	10:33	142 139-145	1498	165 146-188	1/1
4.00	45:18	1:21	10:50	143 140-146	1549	162 98-174	2/0
4.13	46:35	1:17	10:19	144 142-146	1485	164 162-168	0/1
4.25	48:10	1:34	12:35	146 139-155	1836	163 128-172	1/1
4.38	49:18	1:09	9:09	147 142-155	1344	165 160-168	2/1
4.50	50:36	1:18	10:41	141 136-144	1506	162 114-170	0/1

Heart

139/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 7m, Flat prediction 47:30

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

163 (194 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.8	163	4.5	46:43	11:09
Walk	1.2	112	0	40	23:06
Still	0.2	-	-	6	-
Pause	5.8	-	-	3:07	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:20	9:23	35.88%	More
800m	4:55	9:54	40.02%	More
1km	6:10	9:55	41.67%	More
Mile	10:29	10:29	41.61%	More
5k	35:36	11:27	41.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:14	8:14	52.97
5km	30:51	9:56	48.12
5M	53:42	10:44	45.05
10km	1:09:10	11:08	43.69
10M	2:00:25	12:03	41.50
Half	2:44:56	12:35	39.79
20M	4:30:00	13:30	38.51
Mara	6:09:49	14:07	37.49

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Training Effect
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