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
8:14 7:58 7:49 2:52

Pace

6% 4% 4% 26% 49% 11%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:03 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

Heart

153/167max
  • Show Beats/Mile

Elevation

Asc 27m, Range 7m, Flat prediction 26:53
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

179 (196 max) Stride Length: 111cm Run: 98.9% Walk: 1.1%
Cadence Chart
Cadence Bands

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

Bespoke Fields

Training Effect
Recovery HR
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