Thu 30th Mar 2017 at 8:00am by Flatlander
Run > General
- windy
-
Time
45:00
-
Miles
5.00
-
Min/mi
9:00
-
Pacing
84%
-
WAVA
58.73
-
Cals
464
-
BPM
139
-
%MHR
77.4
-
B/mi
1254
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
Permissive path, Mansel Wood, Abbey Farm path. Slower than I would have liked.
1) 1m - 9:26(9:26/m) 131/142bpm 91cal 6.36/7.47mph
2) 1m - 9:00(9:00/m) 140/143bpm 92cal 6.66/7.63mph
3) 1m - 8:49(8:49/m) 139/142bpm 89cal 6.8/8.4mph
4) 1m - 8:58(8:58/m) 142/148bpm 94cal 6.7/8.14mph
5) 1m - 8:47(8:48/m) 148/151bpm 98cal 6.82/8.32mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
2:30 |
2:30 |
10:00 |
117 75-131 |
1171 |
0/2 |
0.50 |
4:52 |
2:22 |
9:28 |
132 129-134 |
1249 |
2/1 |
0.75 |
7:06 |
2:14 |
8:58 |
136 132-138 |
1219 |
0/2 |
1.00 |
9:26 |
2:20 |
9:20 |
137 134-142 |
1278 |
3/1 |
1.25 |
11:51 |
2:25 |
9:40 |
141 137-143 |
1362 |
1/2 |
1.50 |
14:02 |
2:11 |
8:42 |
140 139-142 |
1219 |
1/1 |
1.75 |
16:13 |
2:11 |
8:44 |
139 137-141 |
1214 |
0/1 |
2.00 |
18:27 |
2:14 |
8:58 |
140 138-141 |
1255 |
2/2 |
2.25 |
20:39 |
2:12 |
8:48 |
140 138-141 |
1233 |
1/2 |
2.50 |
22:50 |
2:10 |
8:41 |
140 139-142 |
1216 |
3/1 |
2.75 |
25:08 |
2:18 |
9:12 |
141 140-142 |
1297 |
4/1 |
3.00 |
27:59 |
2:52 |
11:26 |
136 124-141 |
1555 |
1/3 |
3.25 |
30:33 |
2:34 |
10:16 |
140 136-144 |
1437 |
3/3 |
3.50 |
33:05 |
2:32 |
10:07 |
141 137-145 |
1426 |
1/3 |
3.75 |
35:25 |
2:20 |
9:19 |
144 142-146 |
1341 |
1/1 |
4.00 |
37:42 |
2:18 |
9:10 |
145 141-148 |
1329 |
3/1 |
4.25 |
39:55 |
2:13 |
8:53 |
148 145-150 |
1314 |
1/2 |
4.50 |
42:08 |
2:13 |
8:51 |
146 144-149 |
1291 |
1/2 |
4.75 |
44:21 |
2:13 |
8:52 |
150 147-151 |
1330 |
2/1 |
5.00 |
46:30 |
2:09 |
8:35 |
147 144-150 |
1261 |
2/1 |
5.01 |
46:33 |
3 |
7:02 |
146 146-146 |
1027 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:21 |
42.99% |
More |
800m |
4:19 |
8:40 |
49.58% |
More |
1km |
5:23 |
8:40 |
51.73% |
More |
Mile |
8:47 |
8:47 |
53.99% |
More |
5k |
29:00 |
9:20 |
55.71% |
More |
5 miles |
46:29 |
9:18 |
56.84% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:10 |
8:10 |
58.02 |
5km |
27:10 |
8:45 |
59.45 |
5M |
45:00 |
9:00 |
58.71 |
10km |
56:39 |
9:07 |
58.35 |
10M |
1:33:49 |
9:23 |
58.39 |
Half |
2:04:55 |
9:32 |
57.65 |
20M |
3:15:37 |
9:47 |
58.33 |
Mara |
4:20:26 |
9:56 |
58.42 |
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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