Thu 9th Mar 2017 at 8:00am by Flatlander
Run > Recovery Run
- breezy
-
Time
28:03
-
Miles
3.25
-
Min/mi
8:38
-
Pacing
29%
-
WAVA
60.35
-
Cals
260
-
BPM
139
-
%MHR
77
-
B/mi
1196
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
Test run
1) 1m - 8:58(8:58/m) 129/141bpm 75cal 6.69/7.83mph
2) 1m - 8:33(8:34/m) 142/148bpm 78cal 7.01/8.35mph
3) 1m - 8:22(8:22/m) 148/153bpm 84cal 7.17/8.33mph
4) 0.25m - 2:10(8:34/m) 152/153bpm 23cal 6.95/7.86mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
1:14 |
1:14 |
9:55 |
108 76-125 |
1071 |
0/1 |
0.25 |
4:28 |
3:14 |
25:51 |
122 93-129 |
3154 |
1/1 |
0.38 |
5:31 |
1:03 |
8:24 |
119 100-130 |
999 |
1/1 |
0.50 |
6:39 |
1:08 |
9:05 |
133 132-134 |
1208 |
0/0 |
0.63 |
7:42 |
1:03 |
8:25 |
136 133-138 |
1144 |
1/1 |
0.75 |
8:49 |
1:07 |
8:54 |
135 134-137 |
1201 |
0/1 |
0.88 |
10:01 |
1:12 |
9:32 |
138 136-139 |
1316 |
1/1 |
1.00 |
11:06 |
1:05 |
8:40 |
139 138-141 |
1204 |
1/1 |
1.13 |
12:12 |
1:06 |
8:50 |
141 140-142 |
1246 |
1/0 |
1.25 |
13:19 |
1:07 |
8:58 |
143 142-144 |
1282 |
0/2 |
1.38 |
14:23 |
1:04 |
8:35 |
142 141-144 |
1219 |
1/0 |
1.50 |
15:29 |
1:06 |
8:45 |
144 143-146 |
1261 |
1/0 |
1.63 |
19:11 |
3:42 |
29:34 |
128 109-145 |
3784 |
0/1 |
1.75 |
20:21 |
1:10 |
9:19 |
140 132-146 |
1305 |
0/0 |
1.88 |
21:26 |
1:05 |
8:40 |
147 146-147 |
1273 |
0/0 |
2.00 |
22:30 |
1:04 |
8:31 |
144 143-147 |
1226 |
1/1 |
2.13 |
23:33 |
1:04 |
8:31 |
147 144-148 |
1252 |
0/0 |
2.25 |
24:37 |
1:03 |
8:27 |
149 148-150 |
1258 |
0/1 |
2.38 |
26:05 |
1:29 |
11:49 |
140 135-148 |
1655 |
1/0 |
2.50 |
27:07 |
1:02 |
8:14 |
149 145-151 |
1226 |
0/0 |
2.63 |
28:33 |
1:26 |
11:25 |
146 141-152 |
1668 |
1/0 |
2.75 |
29:35 |
1:02 |
8:18 |
149 144-152 |
1237 |
1/0 |
2.88 |
30:39 |
1:04 |
8:30 |
151 150-152 |
1284 |
1/1 |
3.00 |
31:42 |
1:04 |
8:28 |
152 151-153 |
1288 |
1/1 |
3.13 |
32:49 |
1:07 |
8:53 |
152 151-153 |
1351 |
1/1 |
3.25 |
33:53 |
1:04 |
8:29 |
151 151-152 |
1282 |
1/1 |
3.26 |
33:56 |
3 |
8:21 |
151 151-151 |
1261 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:08 |
44.16% |
More |
800m |
4:10 |
8:22 |
51.37% |
More |
1km |
5:12 |
8:22 |
53.58% |
More |
Mile |
8:48 |
8:48 |
53.88% |
More |
5k |
32:27 |
10:27 |
49.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:02 |
8:02 |
58.98 |
5km |
26:45 |
8:37 |
60.38 |
5M |
44:17 |
8:51 |
59.66 |
10km |
55:45 |
8:58 |
59.30 |
10M |
1:32:20 |
9:14 |
59.32 |
Half |
2:02:56 |
9:23 |
58.58 |
20M |
3:12:30 |
9:38 |
59.28 |
Mara |
4:16:18 |
9:47 |
59.37 |
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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