Wed 14th Nov 2018 at 5:00pm by Badger

Run > Intervals
  • Time
    33:06
  • Miles
    3.65
  • Min/mi
    9:04
  • Pacing
    72%
  • WAVA
    53.38
  • Stride(cm)
    101
  • Cals
    357
  • Cadence
    175
  • BPM
    149
  • %MHR
    75
  • B/mi
    1354
  • Asc(m)
    25
  • Surface
    Road

Notes & Comments

wu/6x500m/90s/cd
Bit off the pace for those I think; slower than May but faster than February (and competitive with most past sessions).
Losing my optimism about Sunday's half at St Neots, but a few nights' sound sleep might help. No complaints from knees or ankle today, on the bright side. Park with headtorch... nice...

Split Summary
===
1) 0.55m - 5:18(9:35/m) 128/144bpm 51cal 6.26/7.26mph
2) 0.31m - 2:18(7:24/m) 158/165bpm 29cal 8.11/9.48mph
3) 0.13m - 1:30(11:47/m) 143/163bpm 16cal 5.09/8.35mph
4) 0.31m - 2:07(6:51/m) 164/172bpm 27cal 8.76/9.87mph
5) 0.11m - 1:30(13:06/m) 143/171bpm 15cal 4.58/8.58mph
6) 0.31m - 2:11(7:03/m) 163/173bpm 28cal 8.51/9.83mph
7) 0.13m - 1:30(11:31/m) 148/171bpm 15cal 5.21/9.27mph
8) 0.31m - 2:12(7:06/m) 164/171bpm 28cal 8.45/9.33mph
9) 0.11m - 1:30(13:16/m) 143/170bpm 12cal 4.53/8.33mph
10) 0.31m - 2:18(7:25/m) 163/171bpm 28cal 8.1/8.68mph
11) 0.1m - 1:30(14:43/m) 143/171bpm 13cal 4.08/8.14mph
12) 0.31m - 2:06(6:47/m) 167/178bpm 27cal 8.84/9.56mph
13) 0.09m - 1:30(16:32/m) 150/177bpm 14cal 3.63/10.06mph
14) 0.56m - 5:36(10:00/m) 144/150bpm 54cal 6/7.45mph
5:18 2:18 1:30 2:07 1:30 2:11 1:30 2:12 1:30 2:18 1:30 2:06 1:30 5:36

Pace

20% 10% 10% 10% 24% 26%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 35 35 9:14 80 65-102 739 180 176-190 0/2
0.13 1:07 32 8:40 119 103-134 1030 179 166-182 1/0
0.19 1:49 42 11:09 134 130-137 1494 179 162-186 0/1
0.25 2:21 32 8:37 134 132-136 1154 180 178-182 0/2
0.31 2:58 37 9:52 135 130-139 1332 176 162-180 0/0
0.38 3:37 39 10:24 141 135-144 1466 179 176-180 0/0
0.44 4:17 40 10:36 138 135-141 1464 176 172-180 0/1
0.50 4:50 33 8:41 135 131-137 1172 180 176-186 0/0
0.56 5:21 32 8:31 133 130-136 1133 187 176-204 0/0
0.63 5:46 24 6:30 146 137-154 948 202 198-206 0/0
0.69 6:13 28 7:22 158 154-160 1163 201 198-204 0/0
0.75 6:42 29 7:45 162 159-164 1255 198 196-200 0/0
0.81 7:12 30 7:53 163 162-165 1284 198 196-200 0/0
0.88 7:42 30 7:57 163 161-163 1295 198 196-202 0/1
0.94 8:31 49 13:02 145 136-160 1890 153 118-196 0/1
1.00 9:08 38 10:04 137 135-144 1378 171 164-204 1/0
1.06 9:33 24 6:29 153 145-159 992 198 196-204 0/0
1.13 9:59 27 7:07 163 159-165 1160 198 194-202 1/0
1.19 10:25 25 6:45 167 165-170 1127 196 194-198 1/1
1.25 10:52 27 7:11 169 169-170 1213 196 194-198 0/0
1.31 11:18 26 7:01 171 170-172 1201 190 158-198 0/0
1.38 12:20 1:02 16:29 144 127-169 2374 131 114-168 0/1
1.44 12:51 32 8:26 137 128-149 1154 181 164-202 1/0
1.50 13:19 28 7:26 155 149-157 1153 200 198-202 0/0
1.56 13:46 27 7:10 162 158-166 1161 199 196-200 0/0
1.63 14:13 27 7:10 168 167-169 1204 199 196-200 0/1
1.69 14:38 25 6:43 171 169-172 1150 198 196-200 0/1
1.75 15:13 34 9:11 170 166-173 1561 172 130-196 0/1
1.81 16:00 47 12:35 145 135-166 1825 142 116-170 1/0
1.88 16:32 32 8:36 140 137-148 1204 175 166-200 1/0
1.94 16:57 25 6:40 156 150-162 1039 194 192-196 1/0
2.00 17:24 27 7:15 165 162-169 1196 194 192-194 0/1
2.06 17:51 27 7:10 170 169-171 1218 193 192-194 0/0
2.13 18:19 27 7:18 169 169-170 1233 194 192-194 0/1
2.19 18:54 35 9:28 167 158-170 1581 166 120-194 0/0
2.25 19:49 55 14:47 137 128-158 2024 134 120-168 0/0
2.31 20:21 31 8:24 141 135-149 1184 182 166-194 1/0
2.38 20:49 28 7:29 155 150-158 1159 195 194-198 0/0
2.44 21:17 28 7:25 164 159-168 1216 197 194-198 0/0
2.50 21:45 28 7:28 170 168-170 1270 196 194-198 0/1
2.56 22:13 28 7:35 170 170-171 1290 194 194-196 0/0
2.63 23:00 47 12:25 163 144-171 2024 146 116-194 1/0
2.69 23:52 53 14:01 131 125-142 1836 132 116-196 0/1
2.75 24:17 24 6:26 149 136-156 960 199 196-200 0/0
2.81 24:42 26 6:54 162 156-166 1117 198 196-200 2/0
2.88 25:08 26 6:57 170 167-173 1181 197 196-198 0/1
2.94 25:34 25 6:47 174 173-175 1181 195 194-196 0/0
3.00 26:00 26 6:57 177 176-178 1229 196 194-198 0/1
3.06 27:01 1:02 16:25 158 136-177 2593 132 102-196 1/0
3.13 27:52 50 13:27 131 126-136 1761 143 120-176 0/1
3.19 28:33 41 10:53 142 134-149 1546 175 172-176 0/0
3.25 29:11 38 10:13 148 147-150 1512 174 172-176 1/0
3.31 29:46 35 9:15 148 145-150 1369 172 172-174 1/0
3.38 30:22 37 9:47 140 138-144 1369 170 168-174 0/0
3.44 30:59 36 9:43 144 142-145 1399 171 168-174 1/0
3.50 31:39 40 10:41 145 142-147 1550 167 124-182 1/0
3.56 32:16 37 9:54 146 143-147 1446 172 170-176 0/0
3.63 32:49 33 8:50 146 145-147 1291 173 170-176 1/0
3.65 33:06 17 11:14 145 142-147 1628 171 164-174 1/0

Heart

149/178max
  • Show Beats/Mile

Elevation

Asc 25m, Range 6m, Flat prediction 33:06
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

175 (206 max) Stride Length: 101cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 83.2 185 3.3 27:32 8:17
Walk 16.8 125 0.3 5:34 17:04

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:41 6:45 50.23% More
800m 4:02 8:07 49.21% More
1km 4:57 7:58 52.29% More
Mile 8:15 8:15 53.31% More
5k 27:39 8:54 54.12% More

Predictions

Dist Time Per Mile WAVA
1M 7:19 7:19 60.08
5km 27:26 8:50 54.55
5M 47:46 9:33 51.08
10km 1:01:31 9:54 49.55
10M 1:47:05 10:43 47.08
Half 2:26:40 11:12 45.14
20M 4:00:07 12:00 43.69
Mara 5:28:53 12:33 42.54

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