Thu 28th Nov 2019 at 5:00pm by Badger
Run > Intervals
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Time
33:13
-
Miles 3.59
-
Min/mi 9:15
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Pacing
68%
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WAVA
52.70
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Stride(cm)
103
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Cals
381
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Cadence
169
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BPM
158
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%MHR
79.5
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B/mi 1464
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Asc(m)
23
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Surface
Road
Notes & Comments
Lousy day, lost the plot, crap session to add to it (slowest in 18 months)
Split Summary
===
1) 0.54m - 4:56(9:08/m) 139/154bpm 47cal
2) 0.31m - 2:08(6:54/m) 164/182bpm 27cal
3) 0.1m - 1:30(14:53/m) 154/182bpm 17cal
4) 0.31m - 2:10(7:00/m) 163/176bpm 27cal
5) 0.09m - 1:30(17:03/m) 150/174bpm 16cal
6) 0.31m - 2:03(6:38/m) 165/178bpm 25cal
7) 0.1m - 1:30(15:38/m) 160/178bpm 18cal
8) 0.31m - 2:11(7:02/m) 171/181bpm 29cal
9) 0.08m - 1:30(19:01/m) 159/178bpm 18cal
10) 0.31m - 2:06(6:46/m) 171/185bpm 26cal
11) 0.09m - 1:30(16:19/m) 162/184bpm 18cal
12) 0.31m - 2:14(7:13/m) 171/182bpm 28cal
13) 0.09m - 1:30(16:14/m) 162/180bpm 17cal
14) 0.64m - 6:24(10:02/m) 154/162bpm 68cal
Split Summary
===
1) 0.54m - 4:56(9:08/m) 139/154bpm 47cal
2) 0.31m - 2:08(6:54/m) 164/182bpm 27cal
3) 0.1m - 1:30(14:53/m) 154/182bpm 17cal
4) 0.31m - 2:10(7:00/m) 163/176bpm 27cal
5) 0.09m - 1:30(17:03/m) 150/174bpm 16cal
6) 0.31m - 2:03(6:38/m) 165/178bpm 25cal
7) 0.1m - 1:30(15:38/m) 160/178bpm 18cal
8) 0.31m - 2:11(7:02/m) 171/181bpm 29cal
9) 0.08m - 1:30(19:01/m) 159/178bpm 18cal
10) 0.31m - 2:06(6:46/m) 171/185bpm 26cal
11) 0.09m - 1:30(16:19/m) 162/184bpm 18cal
12) 0.31m - 2:14(7:13/m) 171/182bpm 28cal
13) 0.09m - 1:30(16:14/m) 162/180bpm 17cal
14) 0.64m - 6:24(10:02/m) 154/162bpm 68cal
4:56 2:08 1:30 2:10 1:30 2:03 1:30 2:11 1:30 2:06 1:30 2:14 1:30 6:24
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 | 9:24 | 93 66-122 | 874 | 178 172-184 | 0/2 |
0.13 | 1:09 | 34 | 9:08 | 131 122-140 | 1196 | 176 174-178 | 1/0 |
0.19 | 1:44 | 35 | 9:20 | 144 140-147 | 1345 | 174 170-176 | 0/1 |
0.25 | 2:16 | 31 | 8:22 | 145 144-146 | 1212 | 174 172-176 | 0/2 |
0.31 | 2:51 | 36 | 9:29 | 150 144-153 | 1423 | 175 166-178 | 0/1 |
0.38 | 3:27 | 36 | 9:36 | 151 150-154 | 1449 | 173 172-176 | 0/0 |
0.44 | 4:02 | 34 | 9:06 | 151 148-153 | 1374 | 172 172-172 | 0/1 |
0.50 | 4:34 | 33 | 8:41 | 145 141-149 | 1259 | 172 172-174 | 0/0 |
0.56 | 5:05 | 31 | 8:13 | 142 139-145 | 1166 | 174 172-192 | 0/0 |
0.63 | 5:31 | 26 | 7:04 | 151 141-156 | 1067 | 192 190-194 | 0/1 |
0.69 | 5:57 | 25 | 6:45 | 163 157-167 | 1101 | 192 188-194 | 1/0 |
0.75 | 6:22 | 26 | 6:50 | 171 166-174 | 1168 | 190 188-192 | 0/0 |
0.81 | 6:48 | 26 | 6:53 | 173 172-176 | 1191 | 190 188-192 | 1/0 |
0.88 | 7:22 | 33 | 8:56 | 180 176-182 | 1607 | 183 124-194 | 0/1 |
0.94 | 8:23 | 1:01 | 16:24 | 149 129-178 | 2443 | 121 118-126 | 0/0 |
1.00 | 8:52 | 29 | 7:51 | 136 131-147 | 1068 | 182 164-196 | 0/0 |
1.06 | 9:18 | 25 | 6:47 | 157 147-163 | 1065 | 196 194-200 | 1/0 |
1.13 | 9:44 | 26 | 6:58 | 167 164-170 | 1163 | 195 194-196 | 1/1 |
1.19 | 10:12 | 28 | 7:21 | 172 169-175 | 1263 | 192 190-194 | 0/0 |
1.25 | 10:39 | 27 | 7:16 | 174 172-176 | 1265 | 193 190-194 | 0/0 |
1.31 | 11:40 | 1:01 | 16:18 | 161 141-175 | 2625 | 134 114-192 | 0/0 |
1.38 | 12:23 | 43 | 11:26 | 133 126-140 | 1520 | 138 116-196 | 0/0 |
1.44 | 12:47 | 24 | 6:21 | 153 141-161 | 972 | 199 194-202 | 0/0 |
1.50 | 13:12 | 25 | 6:37 | 168 162-174 | 1112 | 195 194-198 | 1/0 |
1.56 | 13:37 | 25 | 6:43 | 173 171-175 | 1161 | 193 192-196 | 0/0 |
1.63 | 14:03 | 26 | 6:55 | 174 170-176 | 1203 | 192 190-194 | 1/0 |
1.69 | 14:44 | 41 | 10:56 | 176 171-178 | 1923 | 163 110-192 | 0/1 |
1.75 | 15:42 | 58 | 15:28 | 154 143-170 | 2383 | 123 110-166 | 0/0 |
1.81 | 16:10 | 28 | 7:36 | 151 143-164 | 1147 | 189 164-202 | 0/0 |
1.88 | 16:37 | 26 | 7:02 | 170 164-175 | 1197 | 196 194-200 | 1/0 |
1.94 | 17:03 | 27 | 7:09 | 176 173-180 | 1259 | 193 190-194 | 1/0 |
2.00 | 17:31 | 28 | 7:28 | 178 177-181 | 1329 | 195 194-196 | 0/0 |
2.06 | 17:57 | 26 | 6:51 | 179 178-180 | 1225 | 193 190-194 | 0/1 |
2.13 | 19:05 | 1:08 | 18:01 | 164 145-178 | 2954 | 121 108-192 | 0/0 |
2.19 | 19:44 | 40 | 10:35 | 145 141-154 | 1535 | 142 112-202 | 1/0 |
2.25 | 20:10 | 26 | 6:51 | 163 155-169 | 1116 | 199 196-202 | 0/0 |
2.31 | 20:35 | 25 | 6:34 | 173 170-177 | 1136 | 195 192-198 | 1/0 |
2.38 | 21:01 | 27 | 7:07 | 180 177-182 | 1280 | 191 188-192 | 0/1 |
2.44 | 21:27 | 26 | 6:57 | 183 181-185 | 1272 | 191 188-192 | 0/0 |
2.50 | 22:18 | 50 | 13:28 | 178 161-185 | 2397 | 145 110-192 | 1/0 |
2.56 | 23:10 | 52 | 13:53 | 147 137-159 | 2041 | 132 80-236 | 0/1 |
2.63 | 23:35 | 26 | 6:51 | 155 144-163 | 1061 | 198 196-200 | 0/0 |
2.69 | 24:02 | 27 | 7:10 | 171 164-178 | 1226 | 197 190-200 | 0/0 |
2.75 | 24:30 | 28 | 7:24 | 179 176-182 | 1325 | 192 190-194 | 1/0 |
2.81 | 24:58 | 28 | 7:31 | 181 180-182 | 1360 | 190 190-192 | 0/1 |
2.88 | 25:32 | 34 | 8:57 | 179 175-181 | 1601 | 182 126-192 | 0/0 |
2.94 | 26:36 | 1:05 | 17:12 | 162 144-177 | 2787 | 124 120-130 | 0/1 |
3.00 | 27:20 | 44 | 11:41 | 143 138-148 | 1670 | 151 66-170 | 0/0 |
3.06 | 28:00 | 40 | 10:43 | 148 146-150 | 1586 | 167 164-170 | 0/1 |
3.13 | 28:42 | 41 | 11:01 | 152 148-157 | 1676 | 167 164-170 | 0/0 |
3.19 | 29:21 | 39 | 10:22 | 160 157-162 | 1657 | 167 166-168 | 1/0 |
3.25 | 29:55 | 34 | 9:10 | 157 154-159 | 1439 | 167 166-170 | 1/0 |
3.31 | 30:31 | 36 | 9:43 | 151 149-156 | 1467 | 167 166-168 | 0/0 |
3.38 | 31:05 | 34 | 8:59 | 154 151-157 | 1383 | 169 168-170 | 1/0 |
3.44 | 31:42 | 37 | 9:58 | 158 156-162 | 1574 | 168 166-170 | 1/0 |
3.50 | 32:23 | 41 | 10:51 | 159 157-161 | 1725 | 169 168-174 | 0/0 |
3.56 | 32:57 | 34 | 9:10 | 157 156-158 | 1439 | 169 168-170 | 1/1 |
3.59 | 33:13 | 16 | 11:04 | 157 156-158 | 1737 | 168 166-170 | 1/0 |
Heart
158/185max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 23m,
Range 6m, Flat prediction 33:13
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
169 (236 max)
Stride Length: 103cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 78.1 | 182 | 3.2 | 25:57 | 8:10 |
Walk | 21.6 | 118 | 0.4 | 7:11 | 17:34 |
Still | 0.3 | - | - | 5 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:30 | 7:30 | 59.09 |
5km | 28:04 | 9:02 | 53.76 |
5M | 48:52 | 9:46 | 50.35 |
10km | 1:02:56 | 10:08 | 48.86 |
10M | 1:49:34 | 10:57 | 46.42 |
Half | 2:30:04 | 11:27 | 44.52 |
20M | 4:05:40 | 12:17 | 43.09 |
Mara | 5:36:29 | 12:51 | 41.95 |
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