Thu 26th Jul 2018 at 12:00pm by Badger

Run > Tempo

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Time
26:27
Miles
3.19
Min/mi
8:17
Pacing
79%
WAVA
58.11
Stride(cm)
109
Cals
347
Cadence
178
BPM
169
%MHR
84.7
B/mi
1398
Asc(m)
42
Surface
Road

Notes & Comments

Well, faster than usual lunch plod. Very hot, Tempe reporting over 38C (though on top of foot in direct sunlight).
No pain anywhere today, gremlin must be on holiday (and given what I've done the last day or so, strengthens my feeling that the occasional right heel pain is from tension in calf and plantar fascia).

Split Summary
===
1) 1m - 8:24(8:24/m) 151/168bpm 99cal 7.15/8.29mph
2) 1m - 8:36(8:36/m) 173/182bpm 116cal 6.98/8.7mph
3) 1m - 7:58(7:58/m) 179/186bpm 111cal 7.53/8.77mph
4) 0.19m - 1:29(7:38/m) 185/187bpm 21cal 7.86/8.18mph

8:24 8:36 7:58 1:29

Pace

10%

39%

31%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:02	1:02	8:16	105 80-139	869	176 172-178	1/2
0.25	2:04	1:02	8:15	146 140-150	1204	175 136-186	0/3
0.38	3:13	1:09	9:12	153 149-158	1409	176 174-178	0/1
0.50	4:15	1:02	8:16	156 152-160	1290	175 174-176	0/2
0.63	5:16	1:01	8:06	154 152-161	1248	177 174-180	1/0
0.75	6:17	1:02	8:14	162 159-165	1334	178 176-180	1/0
0.88	7:21	1:03	8:26	165 162-167	1392	177 176-178	1/1
1.00	8:23	1:02	8:15	167 165-168	1378	177 176-178	0/0
1.13	9:31	1:08	9:07	169 165-172	1541	179 172-186	1/0
1.25	10:34	1:03	8:23	172 168-174	1441	177 174-180	0/0
1.38	11:32	58	7:45	165 163-168	1279	179 176-180	0/0
1.50	12:29	57	7:38	169 166-172	1291	179 178-184	0/0
1.63	13:30	1:01	8:05	174 171-176	1407	180 178-182	1/0
1.75	14:42	1:12	9:38	175 174-178	1687	179 136-182	5/0
1.88	15:52	1:10	9:18	180 178-182	1674	181 178-184	1/1
2.00	16:58	1:06	8:52	178 177-180	1578	180 172-186	1/4
2.13	18:41	1:42 +38	13:38	177 163-180	2412	172 104-188	0/1
2.25	19:35	55	7:17	168 162-175	1223	183 180-186	0/0
2.38	20:38	1:03 +4	8:21	178 175-180	1485	181 160-184	0/0
2.50	21:38	1:00	7:59	180 177-182	1438	180 178-182	1/0
2.63	22:37	1:00	7:56	182 180-184	1445	181 174-184	0/1
2.75	23:35	58	7:43	185 184-186	1429	178 176-180	2/0
2.88	24:47	1:12 +7	9:35	181 179-184	1736	177 128-182	1/1
3.00	25:46	59	7:48	183 182-184	1428	180 174-184	2/0
3.13	26:46	1:01	8:05	185 183-187	1497	179 176-182	1/0
3.19	27:15	29	6:56	184 183-186	1276	174 172-178	0/1

Heart

169/187max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 8m, Flat prediction 26:27

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

178 (188 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.2	178	3.2	26:46	8:27
Walk	1.5	128	0	25	20:57
Pause	0.2	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:37	44.46%	More
800m	3:52	7:48	51.29%	More
1km	4:51	7:48	53.42%	More
Mile	8:05	8:05	54.44%	More
5k	26:30	8:32	56.49%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:51	6:51	64.18
5km	25:39	8:15	58.35
5M	44:39	8:56	54.64
10km	57:31	9:15	53.00
10M	1:40:07	10:01	50.36
Half	2:17:07	10:28	48.29
20M	3:44:29	11:13	46.74
Mara	5:07:28	11:44	45.50

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