Sat 11th Sep 2021 at 2:15pm by Badger
Run > Medium Long Run
-
Time
1:09:31
-
Miles
7.32
-
Min/mi
9:30
-
Pacing
77%
-
WAVA
53.57
-
Stride(cm)
101
-
Cals
762
-
Cadence
169
-
BPM
146
-
%MHR
73.2
-
B/mi
1384
-
Asc(m)
23
-
Hillscore
2
-
Surface
Road
Notes & Comments
4 comments
Split Summary
===
1) 1m - 9:27(9:27/m) 130/146bpm [1229b/mi] 97cal
2) 1m - 9:17(9:17/m) 146/153bpm [1355b/mi] 105cal
3) 1m - 9:49(9:49/m) 146/158bpm [1434b/mi] 101cal
4) 1m - 9:28(9:28/m) 150/166bpm [1420b/mi] 104cal
5) 1m - 9:28(9:28/m) 148/156bpm [1401b/mi] 108cal
6) 1m - 9:29(9:29/m) 147/157bpm [1393b/mi] 105cal
7) 1m - 9:28(9:28/m) 151/158bpm [1429b/mi] 110cal
8) 0.32m - 3:05(9:40/m) 154/163bpm [1489b/mi] 32cal
9:27 9:17 9:49 9:28 9:28 9:29 9:28 3:05
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:53 |
2:53 +20
|
11:34 |
111 69-137 |
1284 |
167 68-176 |
5/5 |
0.50 |
5:11 |
2:17 |
9:08 |
138 134-141 |
1262 |
171 168-174 |
4/5 |
0.75 |
7:30 |
2:19 |
9:17 |
140 133-146 |
1301 |
171 162-180 |
3/6 |
1.00 |
10:51 |
3:21 +1:05
|
13:23 |
133 105-143 |
1780 |
170 112-174 |
5/8 |
1.25 |
13:10 |
2:19 |
9:17 |
143 135-148 |
1327 |
171 166-176 |
5/5 |
1.50 |
15:31 |
2:21 |
9:23 |
143 140-147 |
1343 |
169 166-174 |
5/5 |
1.75 |
17:47 |
2:16 |
9:03 |
147 142-153 |
1330 |
170 166-174 |
8/7 |
2.00 |
20:08 |
2:21 |
9:25 |
149 146-153 |
1403 |
169 166-174 |
5/5 |
2.25 |
22:32 |
2:25 |
9:39 |
147 142-152 |
1417 |
167 164-172 |
9/6 |
2.50 |
25:52 |
3:19 +45
|
13:18 |
149 121-158 |
1982 |
168 164-184 |
9/6 |
2.75 |
28:37 |
2:45 +23
|
11:01 |
142 123-150 |
1565 |
171 156-180 |
6/6 |
3.00 |
31:06 |
2:29 |
9:54 |
146 140-151 |
1446 |
169 162-172 |
9/2 |
3.25 |
33:29 |
2:23 |
9:31 |
147 142-153 |
1400 |
168 164-184 |
5/9 |
3.50 |
36:05 |
2:36 +20
|
10:26 |
147 141-153 |
1533 |
169 144-176 |
6/5 |
3.75 |
38:58 |
2:53 +27
|
11:33 |
152 144-161 |
1756 |
170 166-176 |
5/2 |
4.00 |
41:20 |
2:22 |
9:27 |
152 146-166 |
1437 |
169 166-170 |
7/3 |
4.25 |
43:53 |
2:33 |
10:13 |
149 143-155 |
1523 |
168 164-174 |
11/3 |
4.50 |
46:32 |
2:39 +18
|
10:35 |
149 139-156 |
1576 |
169 102-176 |
7/5 |
4.75 |
48:49 |
2:17 |
9:07 |
146 142-150 |
1330 |
170 162-174 |
2/13 |
5.00 |
51:06 |
2:17 |
9:08 |
147 139-154 |
1344 |
170 168-172 |
3/6 |
5.25 |
53:29 |
2:23 |
9:31 |
147 141-152 |
1399 |
169 164-174 |
5/10 |
5.50 |
55:51 |
2:22 |
9:30 |
146 144-151 |
1387 |
168 164-172 |
4/5 |
5.75 |
58:13 |
2:22 +2
|
9:26 |
147 144-152 |
1388 |
168 146-174 |
7/8 |
6.00 |
1:00:37 |
2:24 |
9:37 |
150 145-157 |
1441 |
167 164-170 |
9/8 |
6.25 |
1:02:57 |
2:20 |
9:20 |
149 143-154 |
1390 |
168 166-172 |
8/8 |
6.50 |
1:05:18 |
2:21 |
9:24 |
152 146-158 |
1428 |
166 164-170 |
8/10 |
6.75 |
1:07:42 |
2:24 |
9:36 |
153 148-157 |
1468 |
167 166-172 |
8/6 |
7.00 |
1:10:05 |
2:23 |
9:33 |
151 147-157 |
1441 |
168 166-172 |
10/9 |
7.25 |
1:12:32 |
2:27 |
9:49 |
156 153-163 |
1532 |
167 164-172 |
10/9 |
7.32 |
1:13:11 |
39 |
9:18 |
149 147-153 |
1385 |
167 164-170 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.7 |
168 |
7.3 |
1:09:11 |
9:47 |
Walk |
2.1 |
107 |
0 |
1:37 |
1:38:05 |
Still |
0.2 |
- |
- |
8 |
- |
Pause |
3.0 |
- |
- |
2:15 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:57 |
38.62% |
More |
800m |
4:29 |
9:01 |
45.47% |
More |
1km |
5:38 |
9:05 |
47.05% |
More |
Mile |
9:13 |
9:13 |
48.90% |
More |
5k |
29:40 |
9:33 |
51.72% |
More |
5 miles |
49:42 |
9:56 |
50.38% |
More |
10k |
1:01:13 |
9:51 |
51.13% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:50 |
6:50 |
65.92 |
5km |
25:37 |
8:15 |
59.89 |
5M |
44:35 |
8:55 |
56.15 |
10km |
57:26 |
9:15 |
54.49 |
10M |
1:39:59 |
10:00 |
51.80 |
Half |
2:16:57 |
10:27 |
49.68 |
20M |
3:44:11 |
11:13 |
48.09 |
Mara |
5:07:04 |
11:43 |
46.82 |
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Consistent!!
Very good indeed
It is tight isn't it? 2 and 3 were all traffic lights and road crossings, 4-7 just grooving along quiet pavements
Sounds almost perfect.