Thu 20th Apr 2017 at 8:00am by Flatlander

Run > Recovery Run

  • breezy
  • Time
    1:01:03
  • Miles
    7.00
  • Min/mi
    8:43
  • WAVA
    62.09
  • Cals
    615
  • Asc(m)
    42
  • Surface
    Trail

Notes & Comments

Legs were a bit tired after Tuesday's interval training, so I treated this a bit like a recovery run.
Despite the 4th and 5th miles being against a breeze, they were the fastest because I over compensated my effort.
At the finish I practised some upside down yoga in my village's Community Orchard - a good way to drain the blood from the legs :-). The birds kept me company with their tweeting :-).
1) 1m - 8:57(8:58/m) 128/138bpm 84cal 6.7/7.95mph
2) 1m - 8:48(8:48/m) 134/141bpm 86cal 6.82/16.69mph
3) 1m - 8:49(8:49/m) 137/147bpm 90cal 6.8/8.43mph
4) 1m - 8:32(8:32/m) 138/146bpm 86cal 7.03/8.76mph
5) 1m - 8:31(8:31/m) 142/146bpm 91cal 7.04/9.19mph
6) 1m - 8:43(8:43/m) 139/143bpm 90cal 6.88/8.45mph
7) 1m - 8:42(8:42/m) 139/142bpm 88cal 6.89/8.28mph
8:57 8:48 8:49 8:32 8:31 8:43 8:42

Pace

Heart

136/146max
  • Show Beats/Mile

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:57 7:52 45.87% More
800m 4:03 8:09 53.19% More
1km 5:10 8:19 54.36% More
Mile 8:26 8:26 56.73% More
5k 26:39 8:35 61.16% More
5 miles 45:06 9:01 59.13% More
10k 58:36 9:26 56.95% More

Predictions

Dist Time Per Mile WAVA
1M 7:46 7:46 61.54
5km 25:48 8:18 63.16
5M 42:44 8:33 62.39
10km 53:48 8:39 62.03
10M 1:29:06 8:55 62.08
Half 1:58:38 9:03 61.30
20M 3:05:46 9:17 62.03
Mara 4:07:20 9:26 62.13

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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