Sun 23rd Apr 2017 at 9:00am by Flatlander
Run > Fartleks
-
Time
1:25:17
-
Miles
10.00
-
Min/mi
8:32
-
Pacing
68%
-
WAVA
64.84
-
Cals
850
-
BPM
137
-
%MHR
76.2
-
B/mi
1170
-
Asc(m)
42
-
Hillscore
1
-
Surface
Mixed
Notes & Comments
Fartleks, so mile paces were erratic depending how many speed sections were done in each
1st two miles warm up to Girton Rec. Fartlek section were of variable length and speed, as were the recoveries which got a bit slower later on ;-).
Pleased with average 8m32s pace for 10 miles :-).
1) 1m - 9:02(9:02/m) 132/141bpm 89cal 6.64/8.26mph
2) 1m - 8:39(8:39/m) 137/144bpm 86cal 6.93/8.52mph
Fartleks around Girton Rec
3) 1m - 7:54(7:54/m) 139/146bpm 82cal 7.6/9.91mph
4) 1m - 8:36(8:36/m) 141/149bpm 91cal 6.98/9.84mph
5) 1m - 8:21(8:21/m) 144/153bpm 92cal 7.18/9.42mph
Transfer to IVC
6) 1m - 8:40(8:40/m) 139/155bpm 90cal 6.92/10.11mph
7) 0.6m - 5:37(9:21/m) 130/137bpm 46cal 6.42/7.27mph
3 and a bit laps of IVC
8) 0.75m - 6:25(8:33/m) 137/145bpm 63cal 7.02/8.92mph
9) 0.75m - 6:23(8:31/m) 138/147bpm 63cal 7.05/9.12mph
10) 0.75m - 6:17(8:23/m) 140/151bpm 64cal 7.16/10.52mph
11) 0.35m - 2:32(7:16/m) 140/149bpm 23cal 8.27/10.13mph
Warm down to home
12) 0.8m - 6:51(8:34/m) 135/149bpm 61cal 7.01/8.98mph
9:02 8:39 7:54 8:36 8:21 8:40 5:37 6:25 6:23 6:17 2:32 6:51
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
4:28 |
4:28 |
8:55 |
124 78-138 |
1107 |
3/2 |
1.00 |
9:03 |
4:35 |
9:10 |
136 132-141 |
1247 |
4/3 |
1.50 |
13:24 |
4:21 |
8:43 |
140 136-143 |
1220 |
10/2 |
2.00 |
18:21 |
4:57 |
9:54 |
133 111-144 |
1316 |
3/8 |
2.50 |
24:03 |
5:42 |
11:24 |
135 104-146 |
1538 |
5/5 |
3.00 |
28:08 |
4:05 |
8:11 |
141 135-146 |
1154 |
5/5 |
3.50 |
32:22 |
4:14 |
8:27 |
142 134-148 |
1200 |
6/3 |
4.00 |
36:44 |
4:22 |
8:44 |
141 135-149 |
1231 |
2/6 |
4.50 |
40:40 |
3:56 |
7:51 |
146 140-153 |
1147 |
4/4 |
5.00 |
45:03 |
4:24 |
8:47 |
143 134-153 |
1257 |
0/6 |
5.50 |
49:18 |
4:15 |
8:30 |
142 134-155 |
1206 |
4/2 |
6.00 |
53:46 |
4:27 |
8:55 |
136 132-139 |
1212 |
3/2 |
6.50 |
59:28 |
5:43 |
11:25 |
130 106-137 |
1484 |
8/7 |
7.00 |
1:03:39 |
4:11 |
8:22 |
135 129-144 |
1130 |
3/5 |
7.50 |
1:08:12 |
4:33 |
9:05 |
136 131-145 |
1236 |
6/4 |
8.00 |
1:12:26 |
4:14 |
8:28 |
139 132-147 |
1177 |
4/5 |
8.50 |
1:16:22 |
3:56 |
7:51 |
140 133-150 |
1100 |
3/5 |
9.00 |
1:21:27 |
5:06 |
10:12 |
136 117-151 |
1386 |
7/4 |
9.50 |
1:26:11 |
4:44 |
9:27 |
138 125-149 |
1305 |
3/4 |
10.00 |
1:30:54 |
4:43 |
9:26 |
135 122-142 |
1275 |
1/4 |
10.01 |
1:30:59 |
5 |
8:29 |
143 143-143 |
1213 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:50 |
52.90% |
More |
800m |
3:47 |
7:37 |
56.87% |
More |
1km |
4:42 |
7:34 |
59.72% |
More |
Mile |
7:54 |
7:54 |
60.52% |
More |
5k |
25:28 |
8:12 |
64.00% |
More |
5 miles |
43:23 |
8:41 |
61.46% |
More |
10k |
53:57 |
8:41 |
61.86% |
More |
10 miles |
1:30:54 |
9:05 |
60.85% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:26 |
7:26 |
64.30 |
5km |
24:42 |
7:57 |
65.97 |
5M |
40:54 |
8:11 |
65.19 |
10km |
51:30 |
8:17 |
64.80 |
10M |
1:25:17 |
8:32 |
64.85 |
Half |
1:53:33 |
8:40 |
64.04 |
20M |
2:57:49 |
8:53 |
64.81 |
Mara |
3:56:44 |
9:02 |
64.91 |
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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