Sun 12th Feb 2017 at 10:00am by Flatlander

Run > General

drizzle
breezy
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Time
1:41:13
Miles
11.00
Min/mi
9:12
Pacing
72%
WAVA
59.82
Cals
901
BPM
140
%MHR
77.6
B/mi
1285
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

1 comments

This should have been yesterday's 11 miles. Still not moving well and it was quite an effort after going over the 2 bridges in the 6th mile.

HR still high, especially in the 1st 3 miles, although the overall average was a bit lower than yesterday's shorter run.

At least I completed it this time.

1) 1m - 9:24(9:24/m) 144/163bpm 73cal 6.38/7.6mph
2) 1m - 9:09(9:09/m) 155/162bpm 70cal 6.56/7.37mph
3) 1m - 9:08(9:08/m) 143/158bpm 82cal 6.57/7.33mph
4) 1m - 9:13(9:13/m) 138/142bpm 87cal 6.51/7.39mph
5) 1m - 9:11(9:11/m) 137/140bpm 86cal 6.53/7.81mph
6) 1m - 9:40(9:40/m) 135/142bpm 89cal 6.12/8.32mph over 2 bridges

Laps of IVC after toilet stop at the Rec, hence the lower HR.
7) 1m - 9:17(9:17/m) 131/138bpm 76cal 6.47/8.23mph
8) 1m - 9:12(9:12/m) 137/140bpm 83cal 6.53/7.66mph
9) 1m - 9:10(9:10/m) 138/142bpm 83cal 6.55/7.93mph
10) 1m - 8:53(8:54/m) 140/142bpm 82cal 6.75/8.16mph
Left IVC for home
11) 1m - 8:58(8:58/m) 144/150bpm 89cal 6.69/8.55mph

9:24 9:09 9:08 9:13 9:11 9:40 9:17 9:12 9:10 8:53 8:58

Fenland Flier
Pleased your heart rate is coming down. Progressing slowly :-)

Pace

20%

67%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.50	4:49	4:49	9:38	129 75-150	1243	2/1
1.00	9:23	4:34	9:08	158 148-163	1444	0/4
1.50	13:57	4:33	9:07	156 149-162	1422	1/2
2.00	18:32	4:35	9:10	154 149-159	1412	11/0
2.50	23:08	4:36	9:12	148 137-157	1362	6/4
3.00	27:40	4:32	9:03	138 135-142	1250	5/2
3.50	32:18	4:38	9:17	138 134-140	1281	4/3
4.00	36:53	4:35	9:09	138 136-141	1264	2/4
4.50	41:29	4:37	9:13	136 132-140	1253	1/7
5.00	46:04	4:34	9:09	137 136-139	1253	1/3
5.50	50:52	4:48	9:36	137 134-140	1315	2/2
6.00	55:52	5:01	10:01	133 128-142	1333	7/4
6.50	1:02:40	6:47	13:35	128 109-136	1738	4/5
7.00	1:07:18	4:38	9:16	133 131-138	1232	2/6
7.50	1:11:57	4:40	9:19	137 134-140	1277	7/3
8.00	1:16:29	4:31	9:02	137 133-140	1238	3/7
8.50	1:21:03	4:35	9:09	138 136-140	1263	5/4
9.00	1:25:39	4:35	9:11	139 135-142	1276	6/3
9.50	1:30:08	4:29	8:58	140 138-141	1256	4/5
10.00	1:34:32	4:25	8:49	140 138-142	1235	5/7
10.50	1:39:09	4:37	9:14	144 141-146	1329	4/3
11.00	1:43:30	4:21	8:42	145 142-150	1262	1/3
11.01	1:43:35	5	12:22	151 151-151	1867	0/0

Heart

140/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 18m, Flat prediction 1:41:12

Elevation Graph

Biggest Climbs (m)	Min/mi
16 1.2%	9:13
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:24	42.72%	More
800m	4:18	8:38	49.74%	More
1km	5:26	8:45	51.20%	More
Mile	8:52	8:52	53.47%	More
5k	27:58	9:00	57.74%	More
5 miles	45:56	9:11	57.52%	More
10k	57:50	9:18	57.17%	More
10 miles	1:34:07	9:25	58.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:58	7:58	59.47
5km	26:30	8:32	60.95
5M	43:53	8:47	60.20
10km	55:15	8:53	59.83
10M	1:31:29	9:09	59.88
Half	2:01:49	9:18	59.11
20M	3:10:45	9:32	59.82
Mara	4:13:58	9:42	59.91

Bespoke Fields

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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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