Thu 6th Apr 2017 at 5:00am by Flatlander
Run > General
-
Time
53:13
-
Miles
6.00
-
Min/mi
8:52
-
Pacing
59%
-
WAVA
60.52
-
Cals
523
-
BPM
130
-
%MHR
72.2
-
B/mi
1152
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
2 comments
After only one day of Fostair, and my breathing is easier and it showed in this run - less effort for a moderate pace :-).
Return through Mansell Wood.
1) 1m - 9:03(9:03/m) 120/132bpm 80cal 6.63/7.85mph
2) 1m - 9:02(9:02/m) 130/133bpm 91cal 6.64/7.91mph
3) 1m - 8:59(8:59/m) 133/139bpm 91cal 6.68/7.7mph
4) 1m - 8:44(8:44/m) 136/139bpm 89cal 6.87/8.14mph
5) 1m - 8:47(8:47/m) 134/139bpm 86cal 6.83/8.15mph
6) 1m - 8:38(8:38/m) 135/140bpm 85cal 6.94/7.79mph
9:03 9:02 8:59 8:44 8:47 8:38
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
4:24 |
4:24 |
17:35 |
100 66-123 |
1759 |
1/2 |
0.50 |
6:45 |
2:22 |
9:26 |
120 107-125 |
1133 |
2/1 |
0.75 |
9:04 |
2:19 |
9:14 |
126 124-129 |
1164 |
0/2 |
1.00 |
11:17 |
2:13 |
8:53 |
130 128-132 |
1155 |
0/0 |
1.25 |
13:37 |
2:19 |
9:17 |
130 128-131 |
1207 |
1/0 |
1.50 |
15:53 |
2:16 |
9:05 |
131 129-133 |
1189 |
0/1 |
1.75 |
18:06 |
2:14 |
8:54 |
130 128-132 |
1158 |
1/1 |
2.00 |
20:20 |
2:13 |
8:54 |
131 130-133 |
1166 |
0/1 |
2.25 |
22:37 |
2:17 |
9:09 |
133 130-135 |
1216 |
2/2 |
2.50 |
24:58 |
2:21 |
9:26 |
131 129-132 |
1235 |
2/2 |
2.75 |
27:10 |
2:12 |
8:47 |
132 129-137 |
1160 |
2/2 |
3.00 |
29:18 |
2:08 |
8:33 |
136 134-139 |
1164 |
1/1 |
3.25 |
31:27 |
2:08 |
8:34 |
137 135-138 |
1173 |
0/1 |
3.50 |
33:33 |
2:06 |
8:25 |
137 135-139 |
1154 |
1/0 |
3.75 |
35:46 |
2:13 |
8:53 |
137 134-138 |
1217 |
2/1 |
4.00 |
38:02 |
2:16 |
9:03 |
135 134-136 |
1222 |
3/1 |
4.25 |
41:43 |
3:41 |
14:44 |
126 103-135 |
1857 |
0/2 |
4.50 |
43:55 |
2:12 |
8:48 |
134 124-138 |
1178 |
3/3 |
4.75 |
46:01 |
2:06 |
8:25 |
136 134-138 |
1144 |
0/1 |
5.00 |
48:15 |
2:13 |
8:53 |
137 135-139 |
1217 |
2/1 |
5.25 |
50:24 |
2:09 |
8:35 |
139 136-140 |
1194 |
0/0 |
5.50 |
53:56 |
3:33 |
14:10 |
131 110-139 |
1857 |
1/0 |
5.75 |
56:08 |
2:12 |
8:49 |
134 129-136 |
1181 |
2/1 |
6.00 |
58:19 |
2:11 |
8:44 |
135 132-137 |
1180 |
1/1 |
6.01 |
58:26 |
7 |
9:37 |
134 134-134 |
1290 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:18 |
43.50% |
More |
800m |
4:12 |
8:26 |
51.37% |
More |
1km |
5:16 |
8:29 |
53.25% |
More |
Mile |
8:34 |
8:34 |
55.81% |
More |
5k |
27:41 |
8:55 |
58.87% |
More |
5 miles |
45:52 |
9:10 |
58.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:58 |
7:58 |
59.99 |
5km |
26:29 |
8:31 |
61.53 |
5M |
43:52 |
8:46 |
60.78 |
10km |
55:14 |
8:53 |
60.42 |
10M |
1:31:27 |
9:09 |
60.48 |
Half |
2:01:46 |
9:18 |
59.72 |
20M |
3:10:41 |
9:32 |
60.43 |
Mara |
4:13:52 |
9:41 |
60.53 |
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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That's good news, pleased things are improving.
Yes, but only one run so far :-).