Sun 19th Mar 2017 at 8:00am by Flatlander

Run > General
  • windy
  • Time
    1:01:01
  • Miles
    7.00
  • Min/mi
    8:43
  • Pacing
    34%
  • WAVA
    61.54
  • Cals
    618
  • BPM
    142
  • %MHR
    78.9
  • B/mi
    1237
  • Asc(m)
    42
  • Surface
    Grass

Notes & Comments

Despite feeling sluggish after yesterday's Parkrun effort, this run went alright in the end.

Warm up to IVC, feeling quite SOB for the first few miles.
1) 0.85m - 8:04(9:28/m) 134/138bpm 61cal 6.34/7.59mph
7 laps of IVC
2) 0.75m - 6:34(8:46/m) 136/142bpm 63cal 6.85/7.84mph
3) 0.75m - 6:30(8:41/m) 141/145bpm 64cal 6.92/8.42mph
4) 0.75m - 6:31(8:42/m) 144/150bpm 67cal 6.9/8.14mph
5) 0.75m - 6:30(8:40/m) 147/152bpm 70cal 6.93/9.28mph
6) 0.75m - 6:34(8:45/m) 147/152bpm 71cal 6.86/8.69mph
7) 0.75m - 6:23(8:31/m) 148/152bpm 70cal 7.05/8.41mph
8) 0.75m - 6:20(8:26/m) 152/157bpm 68cal 7.11/8.21mph
Warm down to home
9) 0.9m - 7:36(8:27/m) 147/157bpm 83cal 7.11/9.06mph
7:48 16 6:34 6:30 6:31 6:30 6:34 6:23 6:20 7:36

Pace

15% 35% 29% 20%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.25 2:22 2:22 9:30 116 69-129 1102 1/1
0.50 4:43 2:20 9:22 130 127-132 1217 1/1
0.75 7:09 2:26 9:43 135 133-137 1312 3/0
1.00 12:59 5:50 23:20 127 97-138 2963 2/2
1.25 15:12 2:13 8:54 134 132-137 1192 0/4
1.50 17:23 2:11 8:42 138 135-142 1202 3/2
1.75 19:36 2:13 8:53 141 140-142 1253 4/1
2.00 21:43 2:07 8:29 140 139-142 1188 0/4
2.25 23:54 2:11 8:44 141 138-145 1231 3/3
2.50 26:11 2:17 9:08 144 142-145 1314 5/1
2.75 28:19 2:08 8:33 143 142-144 1222 0/4
3.00 30:27 2:08 8:32 145 143-147 1237 3/2
3.25 32:37 2:10 8:41 149 146-150 1293 5/1
3.50 34:48 2:10 8:42 145 143-148 1261 0/4
3.75 36:57 2:09 8:36 147 145-150 1265 3/2
4.00 39:05 2:08 8:31 149 146-152 1269 4/1
4.25 41:15 2:10 8:41 147 143-150 1276 0/4
4.50 43:30 2:15 9:01 147 145-149 1325 3/2
4.75 45:38 2:07 8:30 150 145-152 1274 4/1
5.00 47:49 2:11 8:45 148 145-150 1295 0/4
5.25 49:55 2:06 8:25 147 146-149 1237 3/2
5.50 52:08 2:12 8:50 150 147-152 1324 4/1
5.75 54:12 2:05 8:19 150 149-152 1247 0/4
6.00 56:17 2:05 8:19 152 149-155 1265 3/2
6.25 1:01:05 4:48 19:12 150 137-157 2880 3/1
6.50 1:03:12 2:07 8:28 148 146-149 1253 0/2
6.75 1:05:20 2:08 8:30 147 145-150 1251 0/2
7.00 1:07:26 2:07 8:27 148 145-152 1252 1/2

Heart

142/157max
  • Show Beats/Mile

Elevation

Asc 42m, Range 7m, Flat prediction 1:01:01
Elevation Graph
No climbs of at least 10 metres detected.

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:02 8:09 44.02% More
800m 4:08 8:18 51.77% More
1km 5:09 8:18 54.01% More
Mile 8:27 8:27 56.06% More
5k 26:42 8:36 60.49% More
5 miles 43:11 8:38 61.19% More
10k 59:57 9:39 55.14% More

Predictions

Dist Time Per Mile WAVA
1M 7:45 7:45 61.14
5km 25:48 8:18 62.60
5M 42:43 8:33 61.85
10km 53:47 8:39 61.46
10M 1:29:03 8:54 61.51
Half 1:58:34 9:03 60.73
20M 3:05:40 9:17 61.46
Mara 4:07:12 9:26 61.55

Bespoke Fields

Amend your bespoke fields
Race Pace
HRV

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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