Sun 11th Jun 2017 at 4:00am by Flatlander
Run > Recovery Run
- breezy
-
Time
32:31
-
Miles
3.00
-
Min/mi
10:50
-
Pacing
69%
-
WAVA
48.33
-
Cals
282
-
BPM
122
-
%MHR
67.8
-
B/mi
1323
-
Asc(m)
42
-
Surface
Road
Notes & Comments
2 comments
First proper run for a month, at 4:30am due to another bad night's sleep.
Due to my weight loss it wasn't slow as it might have been but I did feel quite weak.
1) 1m - 10:59(10:59/m) 121/131bpm 97cal 5.46/6.74mph
2) 1m - 10:45(10:45/m) 124/133bpm 97cal 5.58/7.07mph
3) 1m - 10:47(10:47/m) 122/130bpm 88cal 5.56/6.16mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
1:20 |
1:20 |
10:40 |
108 92-125 |
1151 |
0/1 |
0.25 |
2:49 |
1:29 |
11:52 |
124 121-126 |
1472 |
1/1 |
0.38 |
4:13 |
1:24 |
11:12 |
120 118-123 |
1344 |
0/1 |
0.50 |
5:40 |
1:27 |
11:38 |
121 119-123 |
1408 |
0/1 |
0.63 |
7:04 |
1:24 |
11:09 |
122 120-124 |
1360 |
0/1 |
0.75 |
8:25 |
1:21 |
10:47 |
123 122-124 |
1326 |
0/0 |
0.88 |
9:45 |
1:20 |
10:40 |
122 120-124 |
1301 |
0/0 |
1.00 |
10:59 |
1:14 |
9:55 |
124 120-132 |
1229 |
1/0 |
1.13 |
12:14 |
1:15 |
10:02 |
131 130-133 |
1314 |
1/0 |
1.25 |
13:36 |
1:21 |
10:51 |
122 119-130 |
1324 |
0/1 |
1.38 |
15:01 |
1:25 |
11:19 |
122 118-129 |
1381 |
0/0 |
1.50 |
16:21 |
1:21 |
10:46 |
126 124-127 |
1357 |
0/0 |
1.63 |
17:41 |
1:19 |
10:35 |
124 123-125 |
1311 |
1/0 |
1.75 |
18:58 |
1:18 |
10:20 |
125 123-127 |
1292 |
0/1 |
1.88 |
20:22 |
1:24 |
11:09 |
123 121-124 |
1371 |
0/0 |
2.00 |
21:45 |
1:23 |
11:06 |
120 117-123 |
1332 |
0/2 |
2.13 |
23:09 |
1:24 |
11:09 |
123 118-125 |
1372 |
2/0 |
2.25 |
24:28 |
1:19 |
10:31 |
126 125-127 |
1324 |
0/0 |
2.38 |
25:47 |
1:20 |
10:39 |
128 125-129 |
1364 |
1/0 |
2.50 |
28:06 |
2:19 |
18:28 |
119 108-127 |
2198 |
0/0 |
2.63 |
29:26 |
1:20 |
10:42 |
125 124-126 |
1337 |
1/0 |
2.75 |
30:49 |
1:22 |
11:00 |
125 123-126 |
1374 |
1/1 |
2.88 |
32:11 |
1:22 |
10:58 |
123 122-124 |
1349 |
1/1 |
3.00 |
34:55 |
2:44 |
21:51 |
109 97-120 |
2381 |
1/0 |
3.00 |
34:57 |
2 |
11:40 |
118 118-118 |
1377 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:28 |
9:57 |
36.31% |
More |
800m |
5:07 |
10:18 |
42.04% |
More |
1km |
6:28 |
10:24 |
43.44% |
More |
Mile |
10:31 |
10:31 |
45.45% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:09 |
10:09 |
47.09 |
5km |
33:45 |
10:52 |
48.28 |
5M |
55:53 |
11:11 |
47.71 |
10km |
1:10:21 |
11:19 |
47.44 |
10M |
1:56:31 |
11:39 |
47.47 |
Half |
2:35:07 |
11:50 |
46.88 |
20M |
4:02:55 |
12:09 |
47.44 |
Mara |
5:23:25 |
12:21 |
47.51 |
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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It may be slower than your usual pace but you have nice splits and I bet it felt good to be out running.
It certainly did