Tue 31st Jul 2018 at 6:00pm by Badger

Run > Medium Long Run

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Time
1:29:41
Miles
9.09
Min/mi
9:52
Pacing
63%
WAVA
50.83
Stride(cm)
96
Cals
840
Cadence
171
BPM
145
%MHR
73
B/mi
1433
Asc(m)
42
Surface
Road

Notes & Comments

Tidy. All that hot weather running is paying off.

Mainly off road on routes that would usually drive the hr up further than that.
Highest point was where there was a fallen tree across the path above knee level, so I vaulted it

This is my 5th highest mileage month ever, 3rd highest time on feet (thanks, very slow marathon

)

Split Summary
===
1) 1m - 9:20(9:20/m) 136/151bpm 90cal 6.43/7.89mph
2) 1m - 10:00(10:00/m) 140/146bpm 98cal 6/7.01mph
3) 1m - 9:46(9:46/m) 144/156bpm 96cal 6.14/6.49mph
4) 1m - 9:47(9:47/m) 148/154bpm 102cal 6.13/7.2mph
5) 1m - 9:48(9:48/m) 152/158bpm 107cal 6.12/7.01mph
6) 1m - 9:48(9:48/m) 148/159bpm 93cal 6.12/7.99mph
7) 1m - 10:13(10:13/m) 144/152bpm 80cal 5.87/6.43mph
8) 1m - 10:08(10:08/m) 147/152bpm 84cal 5.93/6.76mph
9) 1m - 9:58(9:58/m) 147/152bpm 84cal 6.02/7.22mph
10) 0.09m - 55(10:41/m) 145/149bpm 6cal 5.62/6.18mph

9:20 10:00 9:46 9:47 9:48 9:48 10:13 10:08 9:58 55

Pace

23%

27%

39%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:18	2:18	9:12	126 72-141	1158	171 130-184	1/3
0.50	5:00	2:42 +17	10:48	140 128-151	1512	173 162-180	0/2
0.75	9:12	4:12 +1:59	16:47	134 102-147	2248	173 128-180	2/1
1.00	11:36	2:24	9:37	143 138-148	1374	170 164-176	2/1
1.25	14:04	2:29	9:54	143 140-146	1416	168 166-172	4/0
1.50	16:39	2:35	10:20	141 139-144	1456	166 164-168	2/0
1.75	19:57	3:18 +46	13:12	137 113-146	1809	170 96-182	0/2
2.00	22:22	2:24	9:38	139 133-144	1338	173 170-178	1/2
2.25	24:45	2:23	9:33	141 137-144	1347	171 168-176	1/2
2.50	27:08	2:23	9:31	140 137-144	1332	171 168-174	0/4
2.75	29:40	2:32	10:09	144 140-147	1461	171 166-176	1/3
3.00	32:08	2:28	9:52	152 145-156	1501	174 158-182	5/1
3.25	34:36	2:28	9:51	148 144-151	1459	168 108-176	2/1
3.50	37:06	2:31 +7	10:03	147 138-153	1477	173 148-178	2/3
3.75	39:34	2:27	9:48	147 143-150	1441	171 154-176	2/2
4.00	42:02	2:29	9:56	149 144-154	1479	171 158-192	2/3
4.25	44:36	2:33	10:14	150 145-155	1535	169 120-186	0/3
4.50	47:05	2:29	9:54	153 151-157	1516	168 106-178	2/2
4.75	49:27	2:22	9:30	152 148-156	1443	168 104-184	1/1
5.00	51:50	2:23	9:33	154 152-158	1470	171 168-176	3/2
5.25	54:15	2:25	9:41	150 148-153	1453	170 166-174	3/1
5.50	57:23	3:08 +38	12:31	147 137-159	1839	168 112-186	1/3
5.75	59:49	2:26	9:44	148 147-150	1441	171 154-182	3/0
6.00	1:02:15	2:26	9:43	148 145-152	1439	170 168-176	1/1
6.25	1:07:34	5:20 +2:20	21:18	139 118-149	2961	166 100-186	2/1
6.50	1:09:56	2:22	9:27	144 123-152	1362	174 162-182	1/1
6.75	1:12:22	2:25	9:42	148 145-150	1435	173 170-178	3/1
7.00	1:14:49	2:27	9:47	148 144-152	1448	172 166-186	2/3
7.25	1:17:25	2:37	10:26	146 141-152	1524	171 156-178	2/2
7.50	1:19:44	2:19	9:17	146 141-149	1355	170 168-172	4/0
7.75	1:22:07	2:23	9:30	146 144-151	1388	169 166-174	3/2
8.00	1:24:56	2:49	11:16	147 140-152	1657	169 132-188	1/2
8.25	1:27:26	2:30	10:00	148 144-150	1479	172 94-180	1/0
8.50	1:29:51	2:25	9:41	148 145-152	1433	172 150-198	1/2
8.75	1:32:20	2:29	9:55	147 144-151	1458	171 166-182	1/0
9.00	1:34:54	2:34	10:15	147 143-150	1507	172 166-180	0/1
9.08	1:35:48	54	10:50	145 141-149	1572	171 168-174	0/1

Heart

145/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 13m, Flat prediction 1:29:41

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

171 (198 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.3	171	9	1:27:57	10:27
Walk	1.7	123	0.1	1:42	21:50
Still	0.0	-	-	2	-
Pause	6.0	-	-	6:07	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:47	38.59%	More
800m	4:32	9:07	43.87%	More
1km	5:48	9:20	44.68%	More
Mile	9:31	9:31	46.20%	More
5k	30:26	9:48	49.19%	More
5 miles	50:28	10:06	48.35%	More
10k	1:04:21	10:21	47.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:51	6:51	64.18
5km	25:41	8:16	58.27
5M	44:42	8:56	54.58
10km	57:35	9:16	52.93
10M	1:40:14	10:01	50.30
Half	2:17:17	10:29	48.23
20M	3:44:44	11:14	46.68
Mara	5:07:49	11:45	45.45

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