Sun 18th Jun 2017 at 6:00am by Flatlander

Run > Recovery Run

warm

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Time
47:00
Miles
5.00
Min/mi
9:24
Pacing
47%
WAVA
56.75
Cals
394
BPM
131
%MHR
72.6
B/mi
1228
Asc(m)
42
Surface
Road

Notes & Comments

2 comments

Out early before the heat started, although it was still 17C at 6am! No wind.
Very comfortable slow running and the last 3 miles came without a lot of effort :-).
1) 1m - 9:46(9:46/m) 123/129bpm 83cal 6.15/7.82mph
2) 1m - 9:44(9:44/m) 128/135bpm 85cal 6.16/7.59mph
3) 1m - 9:16(9:16/m) 134/138bpm 84cal 6.47/7.41mph
4) 1m - 9:11(9:11/m) 139/145bpm 87cal 6.53/7.71mph
5) 1m - 9:03(9:03/m) 138/144bpm 55cal 6.69/7.56mph

9:46 9:44 9:16 9:11 9:03

	Fenland Flier Very sensible out early and great news those last 3 miles were without a lot of effort 👍😀
	Flatlander Yes, I'm pleased with that. I'll be keeping it at a slow and easy effort for the next couple of runs while I get myself fit again.

Pace

45%

49%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	4:13	4:13	16:51	115 89-124	1938	1/1
0.50	7:25	3:13	12:50	121 105-127	1553	1/2
0.75	9:48	2:22	9:29	127 122-129	1205	1/1
1.00	12:23	2:35	10:19	125 121-128	1290	0/0
1.25	15:34	3:12	12:47	123 108-131	1573	1/1
1.50	17:58	2:24	9:36	129 116-135	1238	1/1
1.75	20:20	2:21	9:26	131 129-133	1236	2/3
2.00	23:36	3:16	13:04	126 116-133	1646	2/0
2.25	26:47	3:12	12:47	130 112-138	1661	1/1
2.50	29:08	2:20	9:22	135 132-137	1263	0/1
2.75	31:24	2:17	9:06	136 134-137	1238	2/0
3.00	33:46	2:22	9:27	136 134-138	1285	1/2
3.25	36:04	2:18	9:13	137 136-139	1263	1/0
3.50	38:18	2:14	8:55	138 136-140	1231	1/2
3.75	40:37	2:19	9:18	140 137-144	1301	0/0
4.00	42:57	2:20	9:19	140 137-144	1304	1/0
4.25	45:11	2:14	8:57	142 138-144	1271	2/1
4.50	49:56	4:45	18:59	133 114-144	2526	2/2
4.66	51:28	1:32	9:35	137 135-139	1313	1/1

Heart

131/144max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 6m, Flat prediction 47:00

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:49	40.98%	More
800m	4:27	8:58	48.30%	More
1km	5:34	8:58	50.39%	More
Mile	9:05	9:05	52.64%	More
5k	30:33	9:50	53.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:32	8:32	56.01
5km	28:23	9:08	57.41
5M	47:00	9:24	56.73
10km	59:11	9:31	56.39
10M	1:38:00	9:48	56.44
Half	2:10:28	9:58	55.74
20M	3:24:18	10:13	56.40
Mara	4:32:01	10:23	56.49

Bespoke Fields

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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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