Fri 21st Sep 2018 at 5:00pm by Badger
Run > Tempo
-
Time
26:53
-
Miles
3.31
-
Min/mi
8:07
-
Pacing
65%
-
WAVA
59.49
-
Stride(cm)
111
-
Cals
315
-
Cadence
179
-
BPM
153
-
%MHR
76.9
-
B/mi
1242
-
Asc(m)
27
-
Surface
Road
Notes & Comments
Checking out the dodgy glute. Seems fine today. Tomorrow's plan is long but there are railway stations every 5 miles so not worried. Massive black dog today, endorphins helped.
Split Summary
===
1) 1m - 8:14(8:14/m) 142/157bpm 91cal 7.28/8.27mph
2) 1m - 7:58(7:58/m) 161/167bpm 100cal 7.53/9.56mph
3) 1m - 7:49(7:49/m) 157/162bpm 94cal 7.68/10.1mph
4) 0.31m - 2:52(9:10/m) 149/157bpm 30cal 6.55/7.6mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:03 |
1:03 |
8:20 |
105 66-134 |
875 |
177 176-178 |
1/2 |
0.25 |
2:03 |
1:00 |
8:03 |
141 135-145 |
1135 |
178 154-182 |
0/3 |
0.38 |
3:10 |
1:07 |
8:56 |
146 140-152 |
1305 |
177 112-184 |
0/1 |
0.50 |
4:14 |
1:04 |
8:34 |
151 145-154 |
1294 |
181 178-182 |
0/2 |
0.63 |
5:13 |
59 |
7:52 |
145 143-146 |
1141 |
182 180-184 |
1/0 |
0.75 |
6:20 |
1:07 +3
|
8:54 |
147 141-150 |
1309 |
180 158-186 |
1/1 |
0.88 |
7:19 |
59 |
7:49 |
153 150-156 |
1196 |
182 180-182 |
0/1 |
1.00 |
8:17 |
58 |
7:44 |
155 153-157 |
1198 |
181 180-182 |
2/0 |
1.13 |
9:20 |
1:03 |
8:27 |
158 157-160 |
1334 |
181 176-182 |
1/1 |
1.25 |
10:17 |
57 |
7:39 |
160 158-163 |
1223 |
181 180-184 |
0/1 |
1.38 |
11:28 |
1:10 |
9:24 |
158 157-160 |
1484 |
180 178-182 |
0/1 |
1.50 |
12:22 |
55 |
7:19 |
161 158-164 |
1177 |
180 178-182 |
1/1 |
1.63 |
13:19 |
57 |
7:36 |
158 156-160 |
1201 |
179 178-180 |
2/0 |
1.75 |
14:14 |
55 |
7:20 |
162 158-166 |
1187 |
182 178-186 |
1/2 |
1.88 |
15:12 |
57 |
7:38 |
166 164-167 |
1266 |
181 178-184 |
2/0 |
2.00 |
16:15 |
1:03 |
8:27 |
162 159-165 |
1368 |
179 176-184 |
0/1 |
2.13 |
18:29 |
2:14 +1:15
|
17:50 |
149 119-160 |
2657 |
181 156-196 |
1/0 |
2.25 |
19:25 |
56 |
7:28 |
158 156-161 |
1179 |
180 168-188 |
1/2 |
2.38 |
20:22 |
57 |
7:39 |
159 158-160 |
1215 |
179 178-180 |
2/0 |
2.50 |
21:27 |
1:05 |
8:37 |
160 159-162 |
1379 |
180 178-182 |
0/2 |
2.63 |
22:19 |
52 |
6:58 |
160 158-162 |
1115 |
178 176-180 |
2/0 |
2.75 |
23:21 |
1:02 |
8:15 |
159 157-161 |
1311 |
178 176-178 |
1/2 |
2.88 |
24:19 |
58 |
7:44 |
159 157-161 |
1229 |
177 162-178 |
1/1 |
3.00 |
25:19 |
1:00 |
7:59 |
156 155-158 |
1245 |
177 174-180 |
0/2 |
3.13 |
26:48 |
1:29 +19
|
11:55 |
154 143-157 |
1834 |
172 146-178 |
1/0 |
3.25 |
27:54 |
1:06 |
8:51 |
145 142-149 |
1284 |
172 154-182 |
1/1 |
3.31 |
28:29 |
35 |
9:19 |
149 147-150 |
1389 |
171 166-174 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:02 |
48.13% |
More |
800m |
3:42 |
7:26 |
53.84% |
More |
1km |
4:43 |
7:36 |
54.81% |
More |
Mile |
7:45 |
7:45 |
56.78% |
More |
5k |
26:18 |
8:28 |
56.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:40 |
6:40 |
65.94 |
5km |
24:58 |
8:02 |
59.94 |
5M |
43:28 |
8:42 |
56.13 |
10km |
56:00 |
9:01 |
54.43 |
10M |
1:37:28 |
9:45 |
51.73 |
Half |
2:13:30 |
10:11 |
49.60 |
20M |
3:38:33 |
10:56 |
48.01 |
Mara |
4:59:20 |
11:25 |
46.74 |
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