F'Laps - Saturday 5th July
Join in with our challenge this Saturday. Run a set distance every hour until you can't run any more!
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Thu 9th Nov 2023 at 6:07am by Ness
Run > General
Good
cold
-
Time
1:30:28
-
Miles
8.00
-
Min/mi
11:19
-
Pacing
88.9%
-
WAVA
50.45
-
Stride(cm)
85
-
Cals
776
-
Cadence
167
-
BPM
130
-
%MHR
70.5
-
B/mi
1475
-
Asc(m)
120
-
Hillscore
9
-
Surface
Road
Notes & Comments
11 comments
Legs didn't feel up to the scheduled tempo session so opted for a slightly longer gentler paced one instead....
1) 1mi - 11:16(11:16/mi) 125/135bpm [1409b/mi] 92cal
2) 1mi - 11:38(11:38/mi) 130/142bpm [1511b/mi] 102cal
3) 1mi - 11:27(11:27/mi) 129/142bpm [1477b/mi] 101cal
4) 1mi - 11:23(11:23/mi) 129/139bpm [1469b/mi] 100cal
5) 1mi - 11:16(11:16/mi) 133/141bpm [1498b/mi] 98cal
6) 1mi - 11:21(11:21/mi) 132/142bpm [1499b/mi] 97cal
7) 1mi - 11:16(11:16/mi) 129/138bpm [1454b/mi] 92cal
8) 1mi - 10:49(10:49/mi) 135/149bpm [1461b/mi] 94cal
9) 0mi - 1(6:00/mi) 142/142bpm [851b/mi]
11:16 11:38 11:27 11:23 11:16 11:21 11:16 10:49 1
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:03 |
3:03 +12
|
12:11 |
117 90-128 |
1426 |
164 158-166 |
3/6 |
0.50 |
5:56 |
2:53 |
11:31 |
127 118-134 |
1462 |
165 162-168 |
6/4 |
0.75 |
8:42 |
2:46 |
11:04 |
130 120-135 |
1438 |
168 166-170 |
3/4 |
1.00 |
11:28 |
2:47 |
11:08 |
126 120-130 |
1402 |
167 166-170 |
0/8 |
1.25 |
14:20 |
2:52 |
11:27 |
130 123-135 |
1489 |
166 162-170 |
8/2 |
1.50 |
17:07 |
2:47 |
11:08 |
126 121-130 |
1403 |
167 162-170 |
4/4 |
1.75 |
20:04 |
2:57 |
11:48 |
129 121-137 |
1523 |
166 162-168 |
9/2 |
2.00 |
23:06 |
3:02 |
12:08 |
135 129-142 |
1637 |
165 160-168 |
11/1 |
2.25 |
25:58 |
2:52 |
11:27 |
134 125-142 |
1535 |
167 164-170 |
11/0 |
2.50 |
28:49 |
2:51 |
11:24 |
128 122-132 |
1460 |
168 166-170 |
3/1 |
2.75 |
31:42 |
2:53 |
11:31 |
127 120-133 |
1464 |
167 164-170 |
6/1 |
3.00 |
34:33 |
2:51 |
11:23 |
129 124-135 |
1469 |
168 164-170 |
5/2 |
3.25 |
37:23 |
2:50 |
11:21 |
126 123-130 |
1430 |
168 164-172 |
3/3 |
3.50 |
40:13 |
2:50 |
11:22 |
129 122-133 |
1466 |
167 164-168 |
5/2 |
3.75 |
43:05 |
2:51 |
11:26 |
130 125-135 |
1485 |
167 164-168 |
3/2 |
4.00 |
45:56 |
2:51 |
11:26 |
132 127-137 |
1509 |
167 164-170 |
12/0 |
4.25 |
48:52 |
2:56 |
11:44 |
137 134-140 |
1606 |
166 164-168 |
6/1 |
4.50 |
51:36 |
2:44 |
10:54 |
131 127-136 |
1429 |
169 166-172 |
1/9 |
4.75 |
54:23 |
2:48 |
11:10 |
133 125-140 |
1485 |
169 166-172 |
3/2 |
5.00 |
57:13 |
2:49 |
11:17 |
133 129-139 |
1501 |
168 164-172 |
2/2 |
5.25 |
1:00:07 |
2:54 |
11:36 |
133 130-141 |
1543 |
167 164-170 |
2/7 |
5.50 |
1:02:52 |
2:45 |
11:01 |
131 128-134 |
1443 |
168 166-170 |
3/4 |
5.75 |
1:05:43 |
2:51 |
11:25 |
130 125-137 |
1485 |
167 164-170 |
6/1 |
6.00 |
1:08:33 |
2:50 |
11:21 |
134 128-139 |
1521 |
166 164-170 |
5/1 |
6.25 |
1:11:29 |
2:56 |
11:44 |
132 129-138 |
1548 |
166 164-170 |
7/2 |
6.50 |
1:15:14 |
3:45 +53
|
14:58 |
126 109-134 |
1886 |
166 162-168 |
6/3 |
6.75 |
1:18:06 |
2:52 |
11:28 |
131 127-136 |
1501 |
168 162-172 |
0/16 |
7.00 |
1:20:43 |
2:37 |
10:28 |
129 124-134 |
1351 |
170 164-174 |
0/13 |
7.25 |
1:23:20 |
2:38 |
10:30 |
130 121-136 |
1365 |
171 168-174 |
0/8 |
7.50 |
1:26:05 |
2:44 +7
|
10:57 |
134 127-140 |
1467 |
171 168-174 |
0/9 |
7.75 |
1:28:49 |
2:44 |
10:57 |
135 130-140 |
1478 |
168 162-172 |
11/0 |
8.00 |
1:31:39 |
2:50 |
11:22 |
141 136-149 |
1602 |
168 162-172 |
4/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.8 |
167 |
8 |
1:30:35 |
11:27 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Pause |
1.2 |
- |
- |
1:05 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:34 |
10:19 |
39.96% |
More |
800m |
5:11 |
10:25 |
44.24% |
More |
1km |
6:29 |
10:25 |
45.95% |
More |
Mile |
10:38 |
10:38 |
47.17% |
More |
5k |
35:11 |
11:19 |
49.33% |
More |
5 miles |
56:55 |
11:23 |
49.35% |
More |
10k |
1:11:02 |
11:26 |
49.23% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:35 |
9:35 |
52.36 |
5km |
32:34 |
10:29 |
53.29 |
5M |
54:27 |
10:53 |
51.59 |
10km |
1:08:52 |
11:05 |
50.78 |
10M |
1:55:07 |
11:31 |
50.21 |
Half |
2:34:06 |
11:46 |
49.70 |
20M |
4:03:22 |
12:10 |
48.46 |
Mara |
5:25:46 |
12:26 |
47.41 |
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Nice mileage again Ness, well done 👏
Nice!
Thanks 😊
Good decision, well done!
You ate so disciplined, well done. Wish i was
Well done
You listened to your legs
Thanks, all 😊
(Trying to learn the lessons from last year with the injuries and niggles, Lip Gloss. 🤞)
Listening to your body will give greater results well done Ness (sorry for lack of comments lately I’m back now!)
Well done
Thanks Vrap and GG. 😊
Completely understand GG. It looked like an amazing holiday and that was the main thing. Your comments are always very welcome but there's no obligation on your part. x