Wed 30th May 2018 at 12:00pm by Badger
Run > Intervals
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Time
34:51
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Miles 4.02
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Min/mi 8:40
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Pacing
75%
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WAVA
56.00
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Stride(cm)
110
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Cals
434
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Cadence
168
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BPM
160
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%MHR
80.6
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B/mi 1390
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Asc(m)
26
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Surface
Road
Notes & Comments
3 comments
wu6x500m/90s/cd and that's 100 miles done this month, for the first time in 3 years
Intervals also good - this is actually the fastest I have ever done this session at an average pace of 6:35; the slowest one is a couple of seconds faster than the fastest one the last time I did this session back in February, and each one was slightly faster than the last until the final one
Split Summary
===
1) 0.66m - 5:44(8:45/m) 141/155bpm 62cal 6.86/8.14mph
2) 0.31m - 2:06(6:47/m) 169/177bpm 27cal 8.84/9.87mph
3) 0.11m - 1:30(13:30/m) 150/175bpm 17cal 4.44/9.41mph
4) 0.31m - 2:03(6:36/m) 169/178bpm 28cal 9.09/10.18mph
5) 0.13m - 1:30(11:18/m) 159/177bpm 19cal 5.31/9.04mph
6) 0.31m - 2:01(6:32/m) 172/178bpm 28cal 9.19/10.02mph
7) 0.12m - 1:30(12:02/m) 158/178bpm 18cal 4.98/9.25mph
8) 0.31m - 2:01(6:29/m) 171/178bpm 28cal 9.26/9.85mph
9) 0.13m - 1:30(11:26/m) 160/178bpm 19cal 5.25/9.37mph
10) 0.31m - 2:00(6:26/m) 174/181bpm 28cal 9.33/10.48mph
11) 0.11m - 1:30(14:07/m) 161/181bpm 19cal 4.25/9.23mph
12) 0.31m - 2:01(6:31/m) 174/182bpm 28cal 9.2/10.52mph
13) 0.09m - 1:30(16:16/m) 167/183bpm 16cal 3.69/9.81mph
14) 0.81m - 7:55(9:47/m) 159/166bpm 97cal 6.13/7.2mph
Intervals also good - this is actually the fastest I have ever done this session at an average pace of 6:35; the slowest one is a couple of seconds faster than the fastest one the last time I did this session back in February, and each one was slightly faster than the last until the final one
Split Summary
===
1) 0.66m - 5:44(8:45/m) 141/155bpm 62cal 6.86/8.14mph
2) 0.31m - 2:06(6:47/m) 169/177bpm 27cal 8.84/9.87mph
3) 0.11m - 1:30(13:30/m) 150/175bpm 17cal 4.44/9.41mph
4) 0.31m - 2:03(6:36/m) 169/178bpm 28cal 9.09/10.18mph
5) 0.13m - 1:30(11:18/m) 159/177bpm 19cal 5.31/9.04mph
6) 0.31m - 2:01(6:32/m) 172/178bpm 28cal 9.19/10.02mph
7) 0.12m - 1:30(12:02/m) 158/178bpm 18cal 4.98/9.25mph
8) 0.31m - 2:01(6:29/m) 171/178bpm 28cal 9.26/9.85mph
9) 0.13m - 1:30(11:26/m) 160/178bpm 19cal 5.25/9.37mph
10) 0.31m - 2:00(6:26/m) 174/181bpm 28cal 9.33/10.48mph
11) 0.11m - 1:30(14:07/m) 161/181bpm 19cal 4.25/9.23mph
12) 0.31m - 2:01(6:31/m) 174/182bpm 28cal 9.2/10.52mph
13) 0.09m - 1:30(16:16/m) 167/183bpm 16cal 3.69/9.81mph
14) 0.81m - 7:55(9:47/m) 159/166bpm 97cal 6.13/7.2mph
5:44 2:06 1:30 2:03 1:30 2:01 1:30 2:01 1:30 2:00 1:30 2:01 1:30 7:55
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 36 | 36 | 9:33 | 99 67-123 | 946 | 168 166-172 | 0/2 |
0.13 | 1:05 | 29 | 7:49 | 133 124-140 | 1040 | 170 170-172 | 1/0 |
0.19 | 1:38 | 33 | 8:54 | 142 139-144 | 1263 | 170 168-172 | 0/1 |
0.25 | 2:11 | 32 | 8:36 | 144 143-145 | 1239 | 170 168-172 | 0/2 |
0.31 | 2:44 | 33 | 8:49 | 146 144-148 | 1286 | 172 170-174 | 0/0 |
0.38 | 3:21 | 37 | 9:54 | 152 148-155 | 1504 | 173 170-174 | 0/0 |
0.44 | 3:54 | 33 | 8:51 | 151 148-154 | 1336 | 171 170-172 | 0/2 |
0.50 | 4:23 | 29 | 7:46 | 147 146-149 | 1142 | 175 170-178 | 0/0 |
0.56 | 4:53 | 30 | 7:59 | 146 145-147 | 1165 | 173 172-176 | 0/0 |
0.63 | 5:26 | 33 | 8:53 | 145 143-146 | 1289 | 172 170-172 | 1/0 |
0.69 | 5:55 | 29 | 7:44 | 147 141-160 | 1138 | 182 166-196 | 1/0 |
0.75 | 6:20 | 25 | 6:38 | 166 160-169 | 1101 | 191 186-192 | 0/0 |
0.81 | 6:47 | 27 | 7:08 | 170 167-173 | 1212 | 188 186-190 | 0/0 |
0.88 | 7:13 | 26 | 6:54 | 174 173-176 | 1200 | 189 188-190 | 0/0 |
0.94 | 7:39 | 26 | 6:56 | 174 173-177 | 1205 | 189 188-190 | 2/0 |
1.00 | 8:23 | 44 | 11:43 | 169 157-175 | 1981 | 153 108-192 | 2/0 |
1.06 | 9:11 | 49 | 12:56 | 141 134-155 | 1824 | 141 110-160 | 0/0 |
1.13 | 9:37 | 26 | 6:57 | 147 138-159 | 1023 | 185 158-194 | 0/0 |
1.19 | 10:04 | 26 | 7:02 | 163 158-170 | 1146 | 192 190-194 | 1/0 |
1.25 | 10:28 | 24 | 6:21 | 172 170-175 | 1092 | 191 190-192 | 0/0 |
1.31 | 10:53 | 25 | 6:39 | 175 175-176 | 1165 | 192 190-194 | 0/0 |
1.38 | 11:18 | 25 | 6:44 | 176 175-178 | 1184 | 193 190-196 | 1/0 |
1.44 | 12:07 | 50 | 13:14 | 169 155-177 | 2235 | 142 120-196 | 0/1 |
1.50 | 12:43 | 35 | 9:27 | 149 147-154 | 1407 | 161 124-164 | 0/0 |
1.56 | 13:08 | 25 | 6:43 | 153 148-160 | 1028 | 182 164-194 | 0/0 |
1.63 | 13:32 | 24 | 6:26 | 166 161-172 | 1069 | 192 190-194 | 0/0 |
1.69 | 13:58 | 26 | 6:57 | 176 172-178 | 1223 | 192 190-192 | 0/1 |
1.75 | 14:22 | 24 | 6:23 | 177 177-178 | 1128 | 193 192-194 | 0/0 |
1.81 | 14:48 | 25 | 6:48 | 176 175-177 | 1196 | 194 192-198 | 0/0 |
1.88 | 15:31 | 43 | 11:28 | 174 162-178 | 1997 | 137 108-194 | 0/2 |
1.94 | 16:16 | 45 | 12:01 | 147 140-162 | 1768 | 137 116-162 | 0/1 |
2.00 | 16:41 | 25 | 6:47 | 151 143-160 | 1024 | 184 162-192 | 0/1 |
2.06 | 17:05 | 24 | 6:17 | 167 161-172 | 1050 | 192 192-194 | 0/0 |
2.13 | 17:30 | 25 | 6:37 | 175 172-178 | 1158 | 191 190-194 | 0/1 |
2.19 | 17:55 | 26 | 6:51 | 177 176-178 | 1212 | 192 190-192 | 0/1 |
2.25 | 18:19 | 24 | 6:20 | 177 177-178 | 1122 | 193 192-194 | 0/0 |
2.31 | 19:09 | 50 | 13:12 | 172 157-178 | 2272 | 131 106-192 | 0/0 |
2.38 | 19:46 | 37 | 9:54 | 150 147-157 | 1484 | 160 158-164 | 0/0 |
2.44 | 20:09 | 24 | 6:18 | 155 149-163 | 977 | 182 160-194 | 0/0 |
2.50 | 20:32 | 23 | 6:09 | 169 164-174 | 1040 | 194 192-198 | 0/0 |
2.56 | 20:58 | 25 | 6:43 | 177 174-179 | 1190 | 195 192-198 | 0/0 |
2.63 | 21:23 | 25 | 6:47 | 180 179-180 | 1221 | 193 190-194 | 0/1 |
2.69 | 21:48 | 25 | 6:34 | 180 179-181 | 1183 | 195 192-198 | 1/0 |
2.75 | 22:38 | 51 | 13:31 | 175 160-181 | 2365 | 133 108-196 | 1/0 |
2.81 | 23:24 | 46 | 12:12 | 149 144-160 | 1818 | 137 116-186 | 0/2 |
2.88 | 23:47 | 23 | 6:15 | 159 149-166 | 993 | 195 194-198 | 0/1 |
2.94 | 24:12 | 25 | 6:40 | 172 167-177 | 1146 | 193 192-194 | 1/0 |
3.00 | 24:38 | 25 | 6:44 | 178 177-179 | 1198 | 193 192-194 | 0/0 |
3.06 | 25:03 | 25 | 6:42 | 179 179-180 | 1199 | 194 194-194 | 0/0 |
3.13 | 25:27 | 24 | 6:24 | 180 178-182 | 1151 | 196 194-200 | 1/0 |
3.19 | 26:38 | 1:12 | 19:05 | 171 150-183 | 3263 | 114 92-192 | 0/0 |
3.25 | 27:18 | 40 | 10:41 | 151 148-154 | 1614 | 153 104-164 | 0/0 |
3.31 | 27:53 | 34 | 9:08 | 155 153-157 | 1417 | 165 160-170 | 0/1 |
3.38 | 28:29 | 36 | 9:37 | 156 155-157 | 1501 | 164 162-166 | 0/0 |
3.44 | 29:03 | 35 | 9:15 | 155 154-157 | 1433 | 164 162-166 | 0/0 |
3.50 | 29:40 | 36 | 9:42 | 156 155-158 | 1512 | 165 164-170 | 0/1 |
3.56 | 30:22 | 42 | 11:14 | 161 157-165 | 1810 | 166 164-168 | 0/0 |
3.63 | 31:00 | 38 | 10:07 | 164 163-166 | 1660 | 166 164-168 | 1/0 |
3.69 | 31:33 | 33 | 8:52 | 161 159-164 | 1427 | 168 164-172 | 0/0 |
3.75 | 32:08 | 35 | 9:17 | 157 155-160 | 1459 | 160 146-168 | 0/0 |
3.81 | 32:45 | 37 | 9:51 | 158 156-160 | 1557 | 166 164-168 | 1/0 |
3.88 | 33:20 | 35 | 9:21 | 160 158-161 | 1495 | 165 162-170 | 1/0 |
3.94 | 33:58 | 38 | 10:09 | 161 160-162 | 1634 | 165 162-168 | 0/1 |
4.00 | 34:36 | 38 | 10:08 | 161 159-163 | 1631 | 165 164-166 | 2/0 |
4.02 | 34:50 | 14 | 11:03 | 161 160-161 | 1780 | 166 162-168 | 0/0 |
Heart
160/183max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 26m,
Range 8m, Flat prediction 34:51
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
168 (200 max)
Stride Length: 110cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 85.1 | 177 | 3.7 | 29:39 | 7:57 |
Walk | 14.8 | 116 | 0.3 | 5:09 | 17:31 |
Still | 0.1 | - | - | 2 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:53 | 6:53 | 63.87 |
5km | 25:49 | 8:19 | 57.97 |
5M | 44:56 | 8:59 | 54.30 |
10km | 57:53 | 9:19 | 52.66 |
10M | 1:40:45 | 10:05 | 50.04 |
Half | 2:18:00 | 10:32 | 47.98 |
20M | 3:45:55 | 11:18 | 46.44 |
Mara | 5:09:26 | 11:49 | 45.21 |
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Well done!
Ta. I'm feeling slightly smug
Well so you should be