Thu 9th Feb 2017 at 9:00am by Flatlander
Run > General
- cold
-
Time
1:26:17
-
Miles
9.50
-
Min/mi
9:05
-
Pacing
45%
-
WAVA
60.13
-
Cals
840
-
BPM
143
-
%MHR
79.2
-
B/mi
1294
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Oakington, Girton, Ox Rd.
Steady effort just so I could complete my longest run for over 4 months.
1) 0.5m - 4:35(9:10/m) 127/139bpm 39cal 6.54/7.4mph
2) 1m - 9:04(9:04/m) 143/147bpm 90cal 6.61/7.37mph
3) 1m - 8:57(8:57/m) 144/146bpm 88cal 6.71/7.56mph
Stopped to take off my inner coat as I was a bit warm despite the slow pace.
4) 1m - 9:00(9:01/m) 142/150bpm 87cal 6.66/7.32mph
5) 1m - 9:10(9:10/m) 145/150bpm 91cal 6.54/7.27mph
6) 1m - 9:07(9:07/m) 145/148bpm 90cal 6.58/7.38mph
7) 1m - 8:57(8:57/m) 144/149bpm 87cal 6.7/7.67mph
8) 1m - 9:12(9:12/m) 144/146bpm 90cal 6.52/7.91mph
9) 1m - 9:10(9:10/m) 143/147bpm 88cal 6.54/8.15mph
10) 1m - 9:05(9:05/m) 146/148bpm 90cal 6.6/8.22mph
4:35 9:04 8:57 9:00 9:10 9:07 8:57 9:12 9:10 9:05
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
6:47 |
6:47 |
13:35 |
123 87-139 |
1670 |
2/2 |
1.00 |
11:19 |
4:32 |
9:04 |
142 139-145 |
1288 |
1/4 |
1.50 |
15:53 |
4:33 |
9:07 |
144 141-146 |
1312 |
4/4 |
2.00 |
20:26 |
4:33 |
9:06 |
144 141-146 |
1310 |
6/3 |
2.50 |
24:49 |
4:23 |
8:47 |
144 142-146 |
1265 |
2/1 |
3.00 |
32:47 |
7:58 |
15:57 |
142 115-150 |
2264 |
2/2 |
3.50 |
37:51 |
5:03 |
10:07 |
140 131-144 |
1416 |
3/3 |
4.00 |
42:28 |
4:37 |
9:14 |
146 143-150 |
1348 |
14/0 |
4.50 |
47:01 |
4:33 |
9:06 |
145 141-148 |
1319 |
2/4 |
5.00 |
51:30 |
4:29 |
8:57 |
145 141-148 |
1299 |
5/5 |
5.50 |
56:09 |
4:39 |
9:18 |
145 140-148 |
1349 |
6/1 |
6.00 |
1:00:37 |
4:28 |
8:57 |
145 143-149 |
1297 |
1/4 |
6.50 |
1:05:06 |
4:29 |
8:57 |
143 141-145 |
1281 |
0/5 |
7.00 |
1:09:36 |
4:30 |
9:00 |
144 141-146 |
1296 |
1/5 |
7.50 |
1:14:17 |
4:42 |
9:23 |
144 141-146 |
1352 |
5/1 |
8.00 |
1:18:51 |
4:34 |
9:07 |
142 136-146 |
1295 |
3/1 |
8.50 |
1:23:27 |
4:36 |
9:13 |
144 142-147 |
1327 |
1/7 |
9.00 |
1:28:01 |
4:34 |
9:07 |
145 143-147 |
1322 |
2/4 |
9.50 |
1:32:33 |
4:32 |
9:04 |
146 143-148 |
1324 |
2/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:25 |
42.64% |
More |
800m |
4:21 |
8:46 |
49.07% |
More |
1km |
5:27 |
8:47 |
51.03% |
More |
Mile |
8:49 |
8:49 |
53.70% |
More |
5k |
28:03 |
9:02 |
57.58% |
More |
5 miles |
45:26 |
9:05 |
58.15% |
More |
10k |
56:42 |
9:07 |
58.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:56 |
7:56 |
59.72 |
5km |
26:23 |
8:30 |
61.22 |
5M |
43:42 |
8:44 |
60.46 |
10km |
55:01 |
8:51 |
60.09 |
10M |
1:31:06 |
9:07 |
60.13 |
Half |
2:01:18 |
9:16 |
59.37 |
20M |
3:09:57 |
9:30 |
60.07 |
Mara |
4:12:54 |
9:39 |
60.16 |
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
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry