Wed 12th Jun 2019 at 5:00pm by Badger

Run > Medium Long Run
  • Time
    1:30:10
  • Miles
    9.09
  • Min/mi
    9:55
  • Pacing
    69%
  • WAVA
    51.01
  • Stride(cm)
    94
  • Cals
    918
  • Cadence
    172
  • BPM
    147
  • %MHR
    74.1
  • B/mi
    1463
  • Asc(m)
    73
  • Surface
    Road

Notes & Comments

8 comments
Split Summary
===
1) 1m - 9:36(9:36/m) 135/150bpm 100cal 6.25/7.14mph
2) 1m - 9:45(9:45/m) 144/151bpm 107cal 6.15/7.08mph
3) 1m - 9:24(9:24/m) 145/155bpm 97cal 6.38/7.18mph
4) 1m - 10:21(10:21/m) 149/156bpm 113cal 5.8/8.08mph
5) 1m - 10:35(10:35/m) 148/156bpm 106cal 5.67/7.33mph
6) 1m - 9:48(9:48/m) 151/157bpm 100cal 6.12/6.72mph
7) 1m - 9:56(9:56/m) 150/161bpm 96cal 6.04/7.37mph
8) 1m - 9:47(9:47/m) 153/162bpm 98cal 6.13/7.39mph
9) 1m - 10:03(10:03/m) 151/155bpm 94cal 5.97/6.64mph
10) 0.09m - 54(10:15/m) 149/152bpm 7cal 5.86/7.01mph
9:36 9:45 9:24 10:21 10:35 9:48 9:56 9:47 10:03 54
LindsD
Nice!
Badger
Thanks! And hilariously muddy some of the way up the river. Trail shoes, but not sturdy enough for some of that 😀 followed by a few beers with my sister, who was passing through Cambridge. Good evening all round.
Badger
*studdy not sturdy. Plenty strong enough, but a tad skiddy in paces.
Badger
*places
LindsD
Sounds nice. You seem to be able to recover well from racing and long runs.
LindsD
Did you have beers in your muddy shoes?
Badger
Heck no, all showered and changed first! I had mud up to my knees! Managing a couple of niggles at the moment, and taking things very easy in July to let them recover completely - pretty good considering the volume the last 6 months
LindsD
Take care of those niggles.

Pace

21% 26% 47% 7%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:20 2:20 9:18 122 58-139 1135 176 122-180 1/4
0.50 4:47 2:28 9:52 140 129-150 1380 176 168-184 0/3
0.75 7:10 2:22 9:29 137 128-143 1300 174 172-182 2/1
1.00 9:36 2:26 9:43 143 141-145 1390 172 170-174 1/2
1.25 13:04 3:28 +58 13:53 145 126-150 2013 169 94-180 1/1
1.50 15:22 2:18 9:12 140 118-150 1289 175 172-178 1/1
1.75 17:50 2:28 9:53 147 144-150 1452 171 168-174 2/1
2.00 20:43 2:53 +23 11:31 145 130-151 1670 172 162-178 5/0
2.25 23:22 2:39 +16 10:36 147 130-154 1557 172 146-178 2/3
2.50 26:51 3:29 +1:05 13:56 144 115-155 2006 172 120-180 1/1
2.75 29:18 2:27 +8 9:49 143 134-148 1403 172 102-176 1/3
3.00 31:36 2:18 9:14 146 141-149 1347 172 168-178 0/4
3.25 34:15 2:39 10:35 144 133-152 1524 165 116-176 1/2
3.50 36:48 2:33 10:12 151 146-156 1540 172 170-176 3/1
3.75 39:28 2:40 10:39 152 146-156 1620 167 96-176 2/1
4.00 41:57 2:29 9:56 150 145-154 1490 174 170-178 1/4
4.25 45:34 3:37 +1:03 14:28 144 125-154 2082 172 140-180 3/1
4.50 48:05 2:31 10:06 150 146-154 1514 172 116-188 1/4
4.75 50:49 2:44 10:55 152 149-154 1658 174 120-212 1/3
5.00 54:03 3:14 +28 12:56 146 132-156 1889 173 104-226 2/1
5.25 56:27 2:24 9:38 154 149-157 1483 177 174-184 1/1
5.50 58:59 2:31 10:05 151 146-156 1523 172 118-176 3/2
5.75 1:01:22 2:23 9:32 150 145-155 1429 172 170-176 4/1
6.00 1:04:06 2:45 +15 11:00 147 135-156 1616 173 124-178 1/2
6.25 1:06:50 2:43 10:54 155 137-158 1689 165 104-198 3/1
6.50 1:09:12 2:23 9:30 150 137-156 1425 172 130-178 1/1
6.75 1:13:11 3:58 +1:30 15:53 146 121-157 2319 175 156-184 4/0
7.00 1:15:42 2:31 +8 10:03 151 135-161 1518 177 158-192 3/2
7.25 1:18:42 3:00 +37 12:02 155 132-162 1864 176 168-182 2/2
7.50 1:21:01 2:20 9:18 153 143-158 1424 177 166-186 2/2
7.75 1:23:24 2:22 9:29 153 146-160 1450 172 170-176 2/5
8.00 1:26:05 2:42 10:46 150 143-155 1616 167 94-178 1/2
8.25 1:28:35 2:29 9:58 152 147-155 1514 172 168-176 6/0
8.50 1:31:13 2:38 +8 10:32 150 146-155 1581 172 162-190 1/2
8.75 1:33:47 2:35 10:18 151 147-155 1555 171 116-174 3/2
9.00 1:36:16 2:29 9:56 152 148-154 1509 171 168-176 2/1
9.09 1:37:11 55 10:22 149 146-152 1544 171 170-176 0/2

Heart

147/162max
  • Show Beats/Mile

Elevation

Asc 73m, Range 12m, Flat prediction 1:30:10
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

172 (226 max) Stride Length: 94cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.7 173 9 1:28:43 10:25
Walk 3.3 121 0.1 3:20 30:06
Still 0.3 - - 17 -
Pause 4.8 - - 4:51 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:16 9:06 37.48% More
800m 4:40 9:22 43.02% More
1km 5:50 9:24 44.70% More
Mile 9:35 9:35 46.25% More
5k 32:55 10:36 45.84% More
5 miles 53:44 10:45 45.79% More
10k 1:06:13 10:39 46.43% More

Predictions

Dist Time Per Mile WAVA
1M 6:54 6:54 64.23
5km 25:49 8:19 58.45
5M 44:56 8:59 54.76
10km 57:53 9:19 53.12
10M 1:40:46 10:05 50.47
Half 2:18:01 10:32 48.41
20M 3:45:57 11:18 46.85
Mara 5:09:28 11:49 45.62

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