Mon 27th Feb 2017 at 9:00am by Flatlander
Run > General
- drizzle
- windy
-
Time
1:02:00
-
Miles
7.00
-
Min/mi
8:51
-
Pacing
93%
-
WAVA
60.57
-
Cals
605
-
BPM
147
-
%MHR
81.9
-
B/mi
1306
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Test run following kidney stone, aiming for HM pacing of 9:05 average
Against wind
1) 1m - 9:25(9:25/m) 142/162bpm 83cal 6.37/7.13mph
2) 1m - 9:24(9:24/m) 145/149bpm 88cal 6.39/7.38mph
3) 1m - 9:10(9:10/m) 147/151bpm 90cal 6.54/7.33mph
Turned out of wind
4) 1m - 8:59(8:59/m) 148/151bpm 88cal 6.81/15.17mph
5) 1m - 8:49(8:49/m) 150/158bpm 96cal 6.51/45.29mph
Following wind
6) 1m - 8:48(8:48/m) 151/156bpm 93cal 6.76/8.91mph
7) 1m - 8:42(8:42/m) 151/154bpm 67cal 6.53/7.68mph
9:25 9:24 9:10 8:59 8:49 8:48 8:42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
2:20 |
2:20 |
9:18 |
126 87-142 |
1172 |
0/2 |
0.50 |
4:43 |
2:24 |
9:35 |
149 141-161 |
1429 |
1/1 |
0.75 |
7:02 |
2:18 |
9:13 |
142 137-149 |
1309 |
0/2 |
1.00 |
9:25 |
2:24 |
9:35 |
148 141-153 |
1418 |
2/1 |
1.25 |
11:49 |
2:24 |
9:36 |
145 142-148 |
1393 |
5/0 |
1.50 |
14:10 |
2:20 |
9:21 |
144 142-146 |
1346 |
5/0 |
1.75 |
16:32 |
2:23 |
9:31 |
146 143-149 |
1388 |
4/1 |
2.00 |
18:49 |
2:17 |
9:07 |
146 144-149 |
1330 |
1/3 |
2.25 |
21:07 |
2:18 |
9:13 |
147 144-151 |
1356 |
2/0 |
2.50 |
23:20 |
2:13 |
8:51 |
148 145-151 |
1310 |
3/3 |
2.75 |
25:39 |
2:18 |
9:14 |
146 143-148 |
1348 |
1/3 |
3.00 |
27:59 |
2:20 |
9:21 |
148 147-150 |
1385 |
4/0 |
3.25 |
30:14 |
2:15 |
9:01 |
148 147-149 |
1333 |
1/1 |
3.50 |
32:29 |
2:15 |
9:00 |
147 145-149 |
1322 |
0/3 |
3.75 |
34:38 |
2:09 |
8:37 |
150 149-151 |
1292 |
1/3 |
4.00 |
36:48 |
2:10 |
8:40 |
148 147-150 |
1282 |
0/2 |
4.25 |
39:18 |
2:30 |
9:58 |
150 148-152 |
1496 |
0/2 |
4.50 |
41:29 |
2:11 |
8:45 |
149 147-151 |
1304 |
1/2 |
4.75 |
43:44 |
2:15 |
9:00 |
149 148-151 |
1342 |
0/1 |
5.00 |
46:02 |
2:18 |
9:11 |
153 149-158 |
1405 |
4/0 |
5.25 |
48:18 |
2:17 |
9:06 |
150 144-155 |
1365 |
1/2 |
5.50 |
50:34 |
2:16 |
9:03 |
153 151-156 |
1385 |
1/1 |
5.75 |
52:42 |
2:08 |
8:33 |
151 150-153 |
1292 |
1/4 |
6.00 |
55:00 |
2:17 |
9:09 |
150 147-152 |
1373 |
0/3 |
6.25 |
57:19 |
2:19 |
9:18 |
151 149-153 |
1404 |
2/3 |
6.50 |
59:37 |
2:18 |
9:13 |
152 150-154 |
1401 |
2/1 |
6.70 |
1:01:25 |
1:48 |
9:01 |
150 149-152 |
1353 |
2/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:15 |
5:02 |
71.34% |
More |
800m |
3:28 |
6:58 |
61.66% |
More |
1km |
4:33 |
7:20 |
61.19% |
More |
Mile |
8:02 |
8:02 |
58.92% |
More |
5k |
28:46 |
9:16 |
56.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:53 |
7:53 |
60.10 |
5km |
26:13 |
8:26 |
61.61 |
5M |
43:24 |
8:41 |
60.87 |
10km |
54:39 |
8:48 |
60.49 |
10M |
1:30:29 |
9:03 |
60.54 |
Half |
2:00:28 |
9:12 |
59.78 |
20M |
3:08:40 |
9:26 |
60.48 |
Mara |
4:11:11 |
9:35 |
60.58 |
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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