Sat 11th Feb 2017 at 11:00am by Flatlander
Run > General
- snow
- cold
-
Time
43:09
-
Miles
4.50
-
Min/mi
9:35
-
Pacing
83%
-
WAVA
54.94
-
Cals
427
-
BPM
147
-
%MHR
81.6
-
B/mi
1409
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
This was supposed to be 11 miles, but it was such a struggle I managed only 4.5, and they were very slow. HR was very high for such a slow pace. Light snow but I don't think that was the reason.
1) 1m - 9:13(9:13/m) 139/161bpm 77cal 6.51/7.75mph
2) 1m - 9:24(9:24/m) 157/165bpm 108cal 6.38/7.97mph
3) 1m - 9:35(9:35/m) 156/163bpm 118cal 6.17/8.86mph
4) 1m - 10:04(10:04/m) 145/166bpm 81cal 5.96/7.27mph
5) 0.5m - 4:53(9:41/m) 134/137bpm 43cal 6.2/7.16mph
9:13 9:24 9:35 10:04 4:53
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
1:07 |
1:07 |
9:00 |
105 80-118 |
944 |
1/1 |
0.25 |
2:23 |
1:15 |
10:02 |
122 118-127 |
1224 |
0/0 |
0.38 |
3:34 |
1:12 |
9:32 |
128 127-131 |
1220 |
0/0 |
0.50 |
4:48 |
1:14 |
9:53 |
143 131-146 |
1412 |
1/0 |
0.63 |
5:56 |
1:08 |
9:03 |
145 141-152 |
1313 |
0/1 |
0.75 |
7:00 |
1:04 |
8:32 |
152 147-159 |
1297 |
0/2 |
0.88 |
8:06 |
1:06 |
8:50 |
157 155-159 |
1387 |
1/0 |
1.00 |
9:14 |
1:07 |
8:57 |
159 156-162 |
1424 |
1/1 |
1.13 |
10:24 |
1:10 |
9:19 |
160 159-162 |
1491 |
0/1 |
1.25 |
11:32 |
1:09 |
9:09 |
159 158-163 |
1456 |
0/1 |
1.38 |
12:47 |
1:15 |
9:58 |
162 158-165 |
1614 |
1/0 |
1.50 |
13:59 |
1:12 |
9:37 |
158 156-160 |
1519 |
2/0 |
1.63 |
15:04 |
1:05 |
8:39 |
157 155-160 |
1359 |
0/1 |
1.75 |
16:14 |
1:10 |
9:24 |
154 150-156 |
1447 |
2/0 |
1.88 |
17:22 |
1:08 |
9:04 |
150 148-152 |
1361 |
1/0 |
2.00 |
18:37 |
1:15 |
9:58 |
158 154-160 |
1574 |
3/0 |
2.13 |
19:50 |
1:13 |
9:46 |
162 160-163 |
1583 |
0/0 |
2.25 |
21:01 |
1:10 |
9:22 |
159 158-161 |
1489 |
2/0 |
2.38 |
22:07 |
1:07 |
8:52 |
157 156-159 |
1392 |
1/3 |
2.50 |
23:25 |
1:18 |
10:21 |
158 156-160 |
1634 |
1/0 |
2.63 |
24:40 |
1:15 |
10:01 |
154 150-156 |
1542 |
1/2 |
2.75 |
25:52 |
1:12 |
9:34 |
153 151-155 |
1464 |
1/3 |
2.88 |
27:03 |
1:11 |
9:29 |
152 151-154 |
1442 |
1/1 |
3.00 |
28:21 |
1:18 |
10:28 |
152 150-153 |
1590 |
2/1 |
3.13 |
29:39 |
1:18 |
10:22 |
154 150-162 |
1597 |
1/1 |
3.25 |
30:53 |
1:14 |
9:52 |
162 159-166 |
1599 |
0/2 |
3.38 |
32:58 |
2:05 |
16:38 |
142 112-165 |
2363 |
0/2 |
3.50 |
34:10 |
1:12 |
9:37 |
134 125-141 |
1288 |
3/0 |
3.63 |
35:23 |
1:13 |
9:43 |
146 142-150 |
1419 |
0/2 |
3.75 |
36:38 |
1:15 |
10:03 |
147 145-150 |
1477 |
2/0 |
3.88 |
37:53 |
1:15 |
10:01 |
143 138-145 |
1434 |
0/1 |
4.00 |
39:09 |
1:16 |
10:04 |
132 130-138 |
1330 |
0/1 |
4.13 |
40:19 |
1:10 |
9:22 |
133 131-135 |
1247 |
0/2 |
4.25 |
41:29 |
1:10 |
9:17 |
135 134-135 |
1252 |
0/1 |
4.38 |
42:46 |
1:17 |
10:19 |
134 132-136 |
1383 |
1/0 |
4.50 |
44:00 |
1:14 |
9:51 |
134 132-137 |
1319 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:41 |
41.34% |
More |
800m |
4:23 |
8:48 |
48.81% |
More |
1km |
5:33 |
8:55 |
50.25% |
More |
Mile |
9:07 |
9:07 |
51.98% |
More |
5k |
29:28 |
9:29 |
54.81% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:46 |
8:46 |
54.05 |
5km |
29:08 |
9:23 |
55.44 |
5M |
48:15 |
9:39 |
54.75 |
10km |
1:00:45 |
9:47 |
54.42 |
10M |
1:40:36 |
10:04 |
54.45 |
Half |
2:13:56 |
10:13 |
53.77 |
20M |
3:29:44 |
10:29 |
54.41 |
Mara |
4:39:14 |
10:39 |
54.49 |
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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