Thu 2nd Feb 2017 at 6:00am by Flatlander
Run > General
- breezy
-
Time
40:23
-
Miles
4.25
-
Min/mi
9:30
-
Pacing
35%
-
WAVA
55.35
-
Cals
364
-
BPM
138
-
%MHR
76.7
-
B/mi
1312
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Pain woke me up so I went for my run earlier than intended, at least I got it done before the forecast rain.
It was hard work for such a slow pace, probably because of yesterday's 7.5 miles.
1) 1m - 9:11(9:11/m) 128/141bpm 77cal 6.54/8.04mph
2) 1m - 9:23(9:23/m) 140/144bpm 88cal 6.4/7.93mph
3) 1m - 9:49(9:49/m) 143/147bpm 90cal 6.12/6.91mph
4) 1m - 9:37(9:37/m) 145/148bpm 90cal 6.23/6.88mph
5) 0.25m - 2:23(9:23/m) 137/147bpm 19cal 6.4/7.64mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
2:12 |
2:12 |
17:33 |
104 86-116 |
1825 |
1/1 |
0.25 |
5:12 |
3:00 |
24:03 |
119 112-127 |
2862 |
0/1 |
0.38 |
6:26 |
1:14 |
9:53 |
127 121-131 |
1256 |
1/0 |
0.50 |
7:39 |
1:13 |
9:43 |
132 130-134 |
1283 |
1/1 |
0.63 |
9:24 |
1:45 |
13:59 |
130 126-134 |
1819 |
0/1 |
0.75 |
10:32 |
1:08 |
9:07 |
135 131-138 |
1232 |
0/1 |
0.88 |
11:42 |
1:10 |
9:18 |
137 136-138 |
1274 |
0/1 |
1.00 |
12:52 |
1:10 |
9:20 |
140 139-141 |
1307 |
0/2 |
1.13 |
14:49 |
1:57 |
15:38 |
137 131-141 |
2142 |
2/0 |
1.25 |
15:59 |
1:10 |
9:18 |
135 131-139 |
1255 |
0/1 |
1.38 |
17:09 |
1:10 |
9:22 |
140 139-140 |
1311 |
1/0 |
1.50 |
18:33 |
1:23 |
11:07 |
140 138-141 |
1556 |
0/2 |
1.63 |
19:44 |
1:12 |
9:34 |
141 138-143 |
1348 |
1/0 |
1.75 |
20:57 |
1:13 |
9:44 |
143 142-144 |
1391 |
2/0 |
1.88 |
22:11 |
1:14 |
9:50 |
143 141-144 |
1407 |
2/0 |
2.00 |
23:24 |
1:13 |
9:41 |
143 142-143 |
1386 |
0/2 |
2.13 |
24:37 |
1:13 |
9:48 |
143 143-144 |
1400 |
0/0 |
2.25 |
25:50 |
1:12 |
9:38 |
144 143-146 |
1386 |
1/1 |
2.38 |
27:03 |
1:13 |
9:46 |
146 145-147 |
1425 |
1/0 |
2.50 |
28:18 |
1:15 |
9:58 |
145 144-146 |
1445 |
0/1 |
2.63 |
29:33 |
1:15 |
10:00 |
145 144-146 |
1451 |
1/1 |
2.75 |
30:48 |
1:15 |
10:03 |
145 144-146 |
1457 |
0/0 |
2.88 |
32:04 |
1:16 |
10:11 |
144 144-146 |
1467 |
1/0 |
3.00 |
35:34 |
3:30 |
27:56 |
131 119-139 |
3659 |
0/1 |
3.13 |
36:52 |
1:18 |
10:26 |
142 141-143 |
1481 |
1/1 |
3.25 |
38:03 |
1:11 |
9:27 |
143 142-145 |
1351 |
0/1 |
3.38 |
39:16 |
1:13 |
9:47 |
144 143-145 |
1409 |
0/0 |
3.50 |
40:28 |
1:12 |
9:36 |
146 145-147 |
1401 |
0/0 |
3.63 |
41:40 |
1:12 |
9:34 |
145 144-146 |
1386 |
1/0 |
3.75 |
42:54 |
1:14 |
9:50 |
146 145-148 |
1435 |
1/0 |
3.88 |
44:07 |
1:14 |
9:49 |
146 145-146 |
1434 |
1/1 |
4.00 |
45:18 |
1:10 |
9:23 |
146 145-147 |
1371 |
0/1 |
4.13 |
49:06 |
3:48 |
30:24 |
131 116-147 |
3982 |
1/1 |
4.25 |
50:28 |
1:22 |
10:58 |
141 138-143 |
1547 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:40 |
41.38% |
More |
800m |
4:34 |
9:11 |
46.82% |
More |
1km |
5:42 |
9:11 |
48.83% |
More |
Mile |
9:35 |
9:35 |
49.41% |
More |
5k |
33:14 |
10:42 |
48.61% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:43 |
8:43 |
54.36 |
5km |
28:58 |
9:19 |
55.76 |
5M |
47:59 |
9:36 |
55.06 |
10km |
1:00:24 |
9:43 |
54.73 |
10M |
1:40:02 |
10:00 |
54.76 |
Half |
2:13:10 |
10:10 |
54.07 |
20M |
3:28:33 |
10:26 |
54.72 |
Mara |
4:37:39 |
10:36 |
54.80 |
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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