Fri 9th Mar 2018 at 12:00pm by Badger

Run > Easy

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Time
31:09
Miles
3.21
Min/mi
9:42
Pacing
86%
WAVA
49.34
Stride(cm)
102
Cals
355
Cadence
162
BPM
147
%MHR
74.1
B/mi
1430
Asc(m)
42
Surface
Road

Notes & Comments

4 comments

Almost all Z2 or less, apart from a couple of points where my concentration drifted.

Split Summary
===
1) 1m - 9:44(9:44/m) 140/151bpm 106cal 6.16/7.14mph
2) 1m - 9:52(9:52/m) 149/156bpm 114cal 6.08/7.91mph
3) 1m - 9:26(9:26/m) 153/159bpm 112cal 6.36/8.04mph
4) 0.21m - 2:06(10:01/m) 151/154bpm 23cal 5.99/6.55mph

9:44 9:52 9:26 2:06

	LindsD Hm. Seriously, though, it's so nice to see you regularly running with no issues
	LindsD I think I mean running regularly
	Badger There is something slightly weird about that HR with that pace, I'd usually expect to be doing well outside 10mm to stay in Z2 (I was above it for less than a minute!) It's very nice to be doing it!
	LindsD Perhaps you're just getting the benefits of consistent training.

Pace

23%

36%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:16	1:16	10:05	115 68-139	1160	161 80-172	1/2
0.25	2:23	1:07	8:56	141 137-145	1259	165 160-170	0/3
0.38	3:42	1:20	10:39	145 141-148	1544	162 160-164	0/1
0.50	4:51	1:09	9:09	142 138-147	1299	165 162-172	0/1
0.63	6:33	1:42 +32	13:32	132 110-143	1787	165 160-168	1/1
0.75	7:46	1:13	9:47	146 142-148	1429	162 160-164	1/0
0.88	9:02	1:16	10:10	148 146-151	1506	159 156-162	1/2
1.00	10:16	1:13	9:47	148 145-149	1447	161 158-166	1/0
1.13	11:37	1:21	10:48	150 148-153	1620	162 160-164	0/0
1.25	12:45	1:08	9:07	150 147-152	1368	166 160-172	0/0
1.38	13:51	1:05	8:43	147 144-151	1282	164 160-172	0/0
1.50	15:04	1:13	9:48	146 144-148	1430	161 158-164	0/0
1.63	16:18	1:14	9:55	148 144-150	1469	161 160-164	1/0
1.75	17:41	1:22	10:57	150 147-152	1643	161 160-168	3/1
1.88	18:55	1:15	9:57	152 149-156	1513	161 158-162	3/1
2.00	20:08	1:13	9:41	150 148-152	1452	161 160-162	0/2
2.13	21:19	1:11	9:26	149 145-152	1407	164 160-166	1/1
2.25	22:33	1:14	9:52	153 150-156	1509	162 136-168	0/0
2.38	23:44	1:12	9:33	153 151-154	1460	163 160-168	1/2
2.50	24:56	1:12	9:38	154 150-159	1483	162 158-168	0/1
2.63	26:06	1:10	9:21	154 152-156	1439	162 160-164	0/0
2.75	27:17	1:10	9:23	152 149-155	1426	161 160-164	1/0
2.88	28:27	1:11	9:25	155 150-159	1461	161 158-164	0/0
3.00	29:33	1:06	8:48	154 150-156	1355	163 158-174	2/0
3.13	30:54	1:21	10:45	152 149-154	1635	163 160-170	1/1
3.21	31:41	47	9:09	151 150-152	1382	162 116-166	2/0

Heart

147/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 6m, Flat prediction 31:09

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

162 (174 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.8	162	3.2	30:58	9:51
Walk	0.3	85	0	6	9:41
Still	0.3	-	-	5	-
Pause	1.7	-	-	32	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:41	38.76%	More
800m	4:34	9:10	43.23%	More
1km	5:46	9:17	44.52%	More
Mile	9:25	9:25	46.28%	More
5k	30:32	9:50	48.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:00	8:00	54.51
5km	29:59	9:39	49.51
5M	52:12	10:26	46.34
10km	1:07:14	10:49	44.95
10M	1:57:03	11:42	42.69
Half	2:40:19	12:14	40.93
20M	4:22:27	13:07	39.62
Mara	5:59:28	13:43	38.57

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Training Effect
Recovery HR