Wed 30th Dec 2020 at 3:00pm by Badger
Run > General
-
Time
39:23
-
Miles
4.20
-
Min/mi
9:23
-
Pacing
51%
-
WAVA
52.64
-
Stride(cm)
99
-
Cals
426
-
Cadence
173
-
BPM
144
-
%MHR
72.2
-
B/mi
1347
-
Asc(m)
29
-
Surface
Road
Notes & Comments
3 comments
Niggle behind the shoulder blade from something - overdone the stretching yesterday perhaps! Relatively easy today and plan to go a bit longer tomorrow.
Split Summary
===
1) 1m - 9:57(9:57/m) 129/146bpm 95cal
2) 1m - 9:08(9:08/m) 143/153bpm 97cal
3) 1m - 9:06(9:06/m) 150/157bpm 106cal
4) 1m - 9:24(9:24/m) 151/160bpm 107cal
5) 0.2m - 1:47(9:05/m) 155/159bpm 21cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:14 |
1:14 |
9:50 |
112 61-133 |
1102 |
174 170-248 |
3/0 |
0.25 |
2:26 |
1:13 |
9:41 |
134 131-139 |
1299 |
172 170-174 |
0/1 |
0.38 |
3:43 |
1:17 |
10:12 |
132 127-135 |
1347 |
171 162-180 |
1/1 |
0.50 |
4:57 |
1:14 |
9:48 |
136 131-141 |
1334 |
171 156-174 |
0/2 |
0.63 |
6:35 |
1:38 +24
|
13:08 |
128 106-136 |
1681 |
165 100-192 |
2/1 |
0.75 |
7:50 |
1:15 |
10:00 |
132 120-135 |
1321 |
170 156-188 |
2/1 |
0.88 |
9:28 |
1:38 +21
|
13:04 |
136 109-146 |
1777 |
171 132-178 |
1/0 |
1.00 |
10:42 |
1:14 |
9:49 |
128 114-136 |
1257 |
175 160-200 |
1/0 |
1.13 |
11:55 |
1:13 |
9:42 |
142 135-147 |
1378 |
174 172-176 |
0/2 |
1.25 |
13:05 |
1:11 |
9:25 |
143 137-148 |
1346 |
175 170-180 |
2/1 |
1.38 |
14:15 |
1:09 |
9:15 |
145 140-149 |
1342 |
175 172-188 |
0/1 |
1.50 |
15:20 |
1:05 |
8:41 |
149 146-152 |
1294 |
176 174-178 |
0/1 |
1.63 |
16:26 |
1:06 |
8:47 |
149 146-153 |
1309 |
176 174-176 |
2/0 |
1.75 |
20:05 |
3:39 +2:27
|
29:13 |
130 105-153 |
3798 |
172 144-180 |
0/4 |
1.88 |
21:13 |
1:08 |
9:05 |
144 139-149 |
1307 |
176 174-178 |
0/1 |
2.00 |
22:17 |
1:04 |
8:33 |
145 142-147 |
1240 |
176 174-188 |
1/2 |
2.13 |
23:26 |
1:09 |
9:11 |
147 143-151 |
1349 |
174 172-176 |
0/1 |
2.25 |
24:34 |
1:09 |
9:10 |
148 146-151 |
1356 |
175 172-180 |
0/1 |
2.38 |
25:40 |
1:06 |
8:45 |
151 148-154 |
1320 |
175 172-182 |
1/0 |
2.50 |
26:49 |
1:09 |
9:11 |
148 147-150 |
1359 |
174 172-178 |
0/0 |
2.63 |
27:57 |
1:08 |
9:05 |
152 149-155 |
1380 |
174 172-176 |
0/1 |
2.75 |
29:11 |
1:14 |
9:52 |
150 146-153 |
1481 |
172 146-176 |
0/0 |
2.88 |
30:16 |
1:05 |
8:37 |
151 148-154 |
1302 |
175 172-180 |
0/0 |
3.00 |
31:23 |
1:08 |
9:03 |
153 150-157 |
1384 |
176 170-182 |
0/0 |
3.13 |
32:51 |
1:27 +11
|
11:39 |
149 143-155 |
1736 |
176 152-182 |
0/1 |
3.25 |
33:56 |
1:05 |
8:39 |
152 146-156 |
1315 |
174 172-180 |
1/1 |
3.38 |
35:26 |
1:30 +16
|
12:02 |
145 128-155 |
1745 |
172 124-180 |
2/0 |
3.50 |
36:39 |
1:13 |
9:41 |
149 145-152 |
1442 |
172 170-174 |
3/0 |
3.63 |
37:51 |
1:13 |
9:43 |
152 149-154 |
1478 |
171 170-174 |
2/0 |
3.75 |
39:04 |
1:13 |
9:42 |
150 145-154 |
1455 |
172 156-176 |
1/0 |
3.88 |
40:08 |
1:04 |
8:34 |
157 153-160 |
1344 |
173 172-182 |
1/0 |
4.00 |
41:15 |
1:07 |
8:53 |
157 153-159 |
1396 |
173 170-176 |
1/1 |
4.13 |
42:22 |
1:07 |
8:53 |
157 153-159 |
1395 |
172 170-178 |
0/0 |
4.20 |
43:07 |
45 +4
|
10:37 |
152 149-155 |
1613 |
167 144-172 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.8 |
173 |
4.2 |
41:16 |
10:12 |
Walk |
1.4 |
131 |
0 |
36 |
17:56 |
Still |
0.1 |
- |
- |
3 |
- |
Pause |
2.7 |
- |
- |
1:12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:33 |
40.20% |
More |
800m |
4:23 |
8:49 |
46.14% |
More |
1km |
5:30 |
8:51 |
47.88% |
More |
Mile |
9:00 |
9:00 |
49.66% |
More |
5k |
31:28 |
10:08 |
48.35% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:24 |
7:24 |
60.38 |
5km |
27:43 |
8:55 |
54.89 |
5M |
48:15 |
9:39 |
51.44 |
10km |
1:02:09 |
10:00 |
49.91 |
10M |
1:48:12 |
10:49 |
47.43 |
Half |
2:28:12 |
11:19 |
45.49 |
20M |
4:02:36 |
12:08 |
44.04 |
Mara |
5:32:17 |
12:41 |
42.87 |
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Nice work
Ta chuck. Good night’s sleep last night for once helped!
It certainly does.