Tue 15th Oct 2019 at 5:00pm by Badger
Run > General
-
Time
27:39
-
Miles
3.09
-
Min/mi
8:57
-
Pacing
87%
-
WAVA
54.23
-
Stride(cm)
102
-
Cals
317
-
Cadence
177
-
BPM
146
-
%MHR
73.3
-
B/mi
1306
-
Asc(m)
20
-
Surface
Road
Notes & Comments
2 comments
Z2-ish easy.
Gentle run to see what the knees are saying - they were complaining at the end of Sunday's long run, but icing and some rollering seems to have it under control so I am not too concerned about Beachy.
Split Summary
===
1) 1.21m - 11:00(9:05/m) 139/151bpm 120cal
2) 1m - 8:42(8:42/m) 149/157bpm 103cal
3) 0.88m - 7:57(9:04/m) 152/159bpm 94cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:12 |
1:12 |
9:36 |
107 62-135 |
1028 |
179 178-182 |
1/2 |
0.25 |
2:24 |
1:12 +3
|
9:40 |
137 131-142 |
1323 |
177 152-186 |
0/3 |
0.38 |
3:41 |
1:16 |
10:09 |
143 134-151 |
1450 |
179 176-184 |
0/1 |
0.50 |
4:44 |
1:04 |
8:31 |
142 135-150 |
1208 |
179 178-182 |
0/1 |
0.63 |
5:51 |
1:06 |
8:50 |
140 135-143 |
1237 |
179 176-184 |
1/0 |
0.75 |
6:58 |
1:07 |
8:56 |
144 143-146 |
1287 |
178 174-184 |
1/2 |
0.88 |
8:04 |
1:06 |
8:52 |
144 140-147 |
1276 |
177 176-180 |
1/0 |
1.00 |
9:10 |
1:06 |
8:48 |
148 143-151 |
1302 |
178 176-180 |
1/0 |
1.13 |
10:15 |
1:05 |
8:41 |
149 147-150 |
1295 |
178 176-180 |
1/2 |
1.25 |
11:50 |
1:34 +28
|
12:36 |
140 121-149 |
1763 |
177 152-186 |
1/1 |
1.38 |
12:53 |
1:04 |
8:30 |
143 134-148 |
1215 |
178 176-180 |
1/0 |
1.50 |
13:59 |
1:05 |
8:42 |
149 146-151 |
1296 |
177 174-180 |
0/1 |
1.63 |
15:03 |
1:05 |
8:36 |
146 144-149 |
1256 |
177 176-178 |
1/1 |
1.75 |
16:09 |
1:06 |
8:47 |
151 149-156 |
1326 |
177 174-178 |
1/1 |
1.88 |
17:15 |
1:06 |
8:45 |
154 152-155 |
1346 |
175 174-176 |
1/0 |
2.00 |
18:20 |
1:05 |
8:39 |
154 152-157 |
1332 |
176 174-178 |
1/0 |
2.13 |
19:25 |
1:06 |
8:45 |
152 148-155 |
1329 |
176 174-178 |
1/1 |
2.25 |
20:33 |
1:07 |
8:59 |
151 148-154 |
1357 |
176 174-178 |
0/1 |
2.38 |
21:39 |
1:07 |
8:56 |
152 149-155 |
1357 |
176 174-176 |
1/0 |
2.50 |
22:43 |
1:04 |
8:31 |
153 152-155 |
1303 |
176 174-178 |
1/1 |
2.63 |
23:56 |
1:13 |
9:45 |
154 150-158 |
1500 |
173 164-178 |
0/1 |
2.75 |
25:02 |
1:05 |
8:42 |
156 150-159 |
1356 |
176 174-178 |
2/0 |
2.88 |
26:08 |
1:06 |
8:49 |
148 146-150 |
1304 |
175 170-178 |
2/0 |
3.00 |
27:20 |
1:12 |
9:39 |
149 146-151 |
1439 |
176 154-188 |
1/1 |
3.09 |
28:10 |
50 |
9:17 |
150 148-152 |
1392 |
175 172-178 |
2/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.3 |
176 |
3.1 |
27:24 |
8:54 |
Walk |
2.7 |
152 |
0 |
45 |
59:30 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:23 |
40.70% |
More |
800m |
4:15 |
8:32 |
47.25% |
More |
1km |
5:20 |
8:35 |
48.94% |
More |
Mile |
8:40 |
8:40 |
51.18% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:26 |
7:26 |
59.62 |
5km |
27:50 |
8:58 |
54.21 |
5M |
48:26 |
9:41 |
50.80 |
10km |
1:02:24 |
10:03 |
49.28 |
10M |
1:48:37 |
10:52 |
46.83 |
Half |
2:28:46 |
11:21 |
44.91 |
20M |
4:03:32 |
12:11 |
43.47 |
Mara |
5:33:34 |
12:44 |
42.32 |
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That's good news.
yes, I'd hate to miss out on Beachy!