Sun 22nd Jan 2017 at 11:00am by Flatlander
Run > General
- breezy
-
Time
35:31
-
Miles
4.00
-
Min/mi
8:53
-
Pacing
87%
-
WAVA
59.12
-
Cals
380
-
BPM
145
-
%MHR
80.3
-
B/mi
1284
-
Asc(m)
42
-
Surface
Trail
Notes & Comments
4 miles intended at sub 9mm, although it was quite an effort at times.
Over frosty frozen field tracks very enjoyable.
1) 1m - 8:53(8:53/m) 134/162bpm 82cal 6.75/7.87mph
2) 1m - 8:56(8:56/m) 159/167bpm 114cal 6.72/7.5mph
3) 1m - 8:53(8:53/m) 145/157bpm 94cal 6.76/8.21mph
4) 1m - 8:45(8:46/m) 144/149bpm 90cal 6.85/8.11mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
1:15 |
1:15 |
9:58 |
107 70-126 |
1066 |
1/1 |
0.25 |
2:37 |
1:22 |
10:55 |
127 123-130 |
1386 |
0/1 |
0.38 |
3:47 |
1:11 |
9:27 |
128 125-131 |
1209 |
1/0 |
0.50 |
4:53 |
1:05 |
8:42 |
132 131-134 |
1147 |
0/1 |
0.63 |
5:57 |
1:05 |
8:37 |
135 134-136 |
1163 |
1/0 |
0.75 |
7:03 |
1:06 |
8:49 |
140 134-148 |
1235 |
2/0 |
0.88 |
8:10 |
1:06 |
8:49 |
151 149-154 |
1332 |
0/1 |
1.00 |
9:14 |
1:04 |
8:35 |
156 152-162 |
1340 |
1/1 |
1.13 |
10:21 |
1:07 |
8:57 |
162 160-167 |
1450 |
0/1 |
1.25 |
11:29 |
1:08 |
9:02 |
164 161-167 |
1482 |
0/1 |
1.38 |
12:37 |
1:08 |
9:05 |
163 161-165 |
1481 |
1/1 |
1.50 |
13:44 |
1:07 |
8:59 |
163 160-166 |
1466 |
2/0 |
1.63 |
14:54 |
1:10 |
9:18 |
159 157-161 |
1479 |
2/1 |
1.75 |
16:02 |
1:08 |
9:00 |
154 151-157 |
1387 |
0/3 |
1.88 |
17:06 |
1:04 |
8:32 |
152 149-155 |
1298 |
0/2 |
2.00 |
18:10 |
1:04 |
8:35 |
155 153-157 |
1330 |
1/1 |
2.13 |
19:14 |
1:04 |
8:32 |
152 143-157 |
1296 |
1/0 |
2.25 |
20:20 |
1:06 |
8:47 |
144 142-146 |
1265 |
1/0 |
2.38 |
21:31 |
1:11 |
9:26 |
144 143-147 |
1359 |
1/1 |
2.50 |
22:38 |
1:07 |
8:56 |
143 142-144 |
1277 |
0/0 |
2.63 |
23:45 |
1:07 |
8:57 |
142 141-144 |
1271 |
0/0 |
2.75 |
24:52 |
1:08 |
9:00 |
143 141-145 |
1287 |
2/1 |
2.88 |
26:02 |
1:10 |
9:18 |
145 144-146 |
1348 |
1/1 |
3.00 |
27:09 |
1:07 |
8:54 |
142 141-144 |
1263 |
0/1 |
3.13 |
28:17 |
1:08 |
9:02 |
143 141-144 |
1291 |
1/1 |
3.25 |
29:24 |
1:08 |
9:03 |
144 143-145 |
1303 |
1/0 |
3.38 |
30:27 |
1:03 |
8:25 |
145 143-146 |
1220 |
0/1 |
3.50 |
31:36 |
1:08 |
9:08 |
144 143-145 |
1314 |
1/1 |
3.63 |
33:20 |
1:44 |
13:55 |
142 128-146 |
1975 |
1/1 |
3.75 |
34:23 |
1:03 |
8:21 |
140 133-146 |
1169 |
1/1 |
3.88 |
35:28 |
1:05 |
8:44 |
148 147-149 |
1291 |
1/1 |
3.99 |
36:27 |
59 |
8:37 |
147 146-149 |
1268 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:18 |
43.22% |
More |
800m |
4:16 |
8:34 |
50.16% |
More |
1km |
5:21 |
8:37 |
52.04% |
More |
Mile |
8:49 |
8:49 |
53.78% |
More |
5k |
27:37 |
8:53 |
58.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:10 |
8:10 |
58.02 |
5km |
27:10 |
8:45 |
59.45 |
5M |
45:00 |
9:00 |
58.71 |
10km |
56:39 |
9:07 |
58.35 |
10M |
1:33:49 |
9:23 |
58.39 |
Half |
2:04:54 |
9:32 |
57.65 |
20M |
3:15:35 |
9:47 |
58.34 |
Mara |
4:20:24 |
9:56 |
58.43 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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