Sun 5th Feb 2017 at 11:00am by Flatlander
Run > Tempo
- breezy
-
Time
35:34
-
Miles
4.25
-
Min/mi
8:22
-
Pacing
66%
-
WAVA
62.85
-
Cals
301
-
BPM
147
-
%MHR
81.9
-
B/mi
1233
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Tired after yesterday's run and I took a while to stir myself to go out.
I intended 4 miles at a quickish pace, turned out to be at tempo effort but unfortunately not the tempo pace I would expect for that effort. Nice to see all those 8:xx paces though.
HR still high.
1) 1m - 8:52(8:53/m) 144/174bpm 71cal 6.76/8.09mph
2) 1m - 8:14(8:14/m) 159/171bpm 88cal 7.29/8.14mph
Stopped to take off my coat, so the HR came down.
3) 1m - 8:15(8:15/m) 138/152bpm 31cal 7.27/8.13mph
4) 1m - 8:11(8:11/m) 155/158bpm 88cal 7.33/8.3mph
5) 0.25m - 2:01(7:57/m) 159/162bpm 23cal 7.55/8.19mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
1:11 |
1:11 |
9:25 |
84 73-89 |
791 |
1/1 |
0.25 |
2:19 |
1:08 |
9:05 |
99 85-121 |
899 |
1/1 |
0.38 |
3:32 |
1:14 |
9:48 |
137 124-157 |
1343 |
0/1 |
0.50 |
4:40 |
1:08 |
9:02 |
165 159-169 |
1491 |
1/0 |
0.63 |
5:44 |
1:04 |
8:30 |
168 165-170 |
1427 |
1/1 |
0.75 |
6:51 |
1:07 |
8:58 |
168 166-171 |
1505 |
4/0 |
0.88 |
7:59 |
1:08 |
9:02 |
169 165-173 |
1526 |
3/0 |
1.00 |
9:03 |
1:05 |
8:37 |
168 165-173 |
1448 |
0/1 |
1.13 |
10:06 |
1:03 |
8:21 |
165 164-167 |
1378 |
1/0 |
1.25 |
11:28 |
1:22 |
10:58 |
158 145-166 |
1732 |
0/2 |
1.38 |
12:37 |
1:09 |
9:15 |
165 163-167 |
1525 |
1/1 |
1.50 |
13:39 |
1:02 |
8:14 |
165 161-171 |
1359 |
0/1 |
1.63 |
14:40 |
1:01 |
8:08 |
166 164-169 |
1349 |
0/2 |
1.75 |
15:40 |
1:00 |
8:01 |
167 165-169 |
1340 |
0/0 |
1.88 |
18:14 |
2:33 |
20:28 |
158 114-168 |
3233 |
0/2 |
2.00 |
19:12 |
58 |
7:43 |
125 114-141 |
964 |
1/0 |
2.13 |
20:12 |
1:00 |
8:03 |
148 145-149 |
1192 |
1/0 |
2.25 |
21:13 |
1:01 |
8:05 |
150 148-151 |
1213 |
1/1 |
2.38 |
22:21 |
1:08 |
9:06 |
151 150-152 |
1375 |
1/0 |
2.50 |
23:57 |
1:36 |
12:45 |
135 129-152 |
1721 |
1/1 |
2.63 |
24:58 |
1:01 |
8:12 |
126 123-129 |
1032 |
2/1 |
2.75 |
26:00 |
1:02 |
8:19 |
125 124-126 |
1039 |
2/2 |
2.88 |
27:04 |
1:03 |
8:26 |
127 124-132 |
1072 |
3/2 |
3.00 |
28:06 |
1:02 |
8:15 |
141 132-151 |
1162 |
1/3 |
3.13 |
29:08 |
1:02 |
8:19 |
152 152-155 |
1264 |
3/0 |
3.25 |
30:10 |
1:02 |
8:18 |
153 152-154 |
1269 |
2/0 |
3.38 |
31:09 |
59 |
7:53 |
155 154-156 |
1221 |
0/4 |
3.50 |
32:11 |
1:01 |
8:11 |
155 154-157 |
1268 |
0/2 |
3.63 |
33:13 |
1:02 |
8:17 |
155 153-156 |
1283 |
1/3 |
3.75 |
34:15 |
1:02 |
8:19 |
155 154-155 |
1290 |
0/1 |
3.88 |
35:16 |
1:01 |
8:10 |
156 155-157 |
1275 |
1/0 |
4.00 |
36:17 |
1:01 |
8:05 |
157 157-158 |
1270 |
0/1 |
4.13 |
37:18 |
1:01 |
8:11 |
158 156-160 |
1292 |
1/0 |
4.25 |
38:16 |
58 |
7:43 |
161 160-162 |
1242 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:53 |
45.58% |
More |
800m |
3:59 |
8:01 |
53.59% |
More |
1km |
5:00 |
8:03 |
55.74% |
More |
Mile |
8:06 |
8:06 |
58.49% |
More |
5k |
28:00 |
9:01 |
57.69% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:40 |
7:40 |
61.80 |
5km |
25:31 |
8:13 |
63.30 |
5M |
42:15 |
8:27 |
62.53 |
10km |
53:12 |
8:34 |
62.14 |
10M |
1:28:06 |
8:49 |
62.18 |
Half |
1:57:17 |
8:57 |
61.40 |
20M |
3:03:40 |
9:11 |
62.13 |
Mara |
4:04:32 |
9:20 |
62.22 |
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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