Wed 21st Jun 2017 at 6:00am by Flatlander
Run > Recovery Run
-
Time
40:14
-
Miles
4.00
-
Min/mi
10:04
-
Pacing
94%
-
WAVA
52.67
-
Cals
372
-
BPM
129
-
%MHR
71.8
-
B/mi
1300
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
1 comments
Not hot at 6:30. The heat of the last few days (plus the gardening ;-)) has made me tired, so I had just a plod.
1) 1m - 10:18(10:18/m) 127/131bpm 95cal 5.82/6.36mph
2) 1m - 10:10(10:10/m) 129/135bpm 95cal 5.9/7.78mph
3) 1m - 9:55(9:55/m) 132/137bpm 92cal 6.05/6.84mph
4) 1m - 9:51(9:51/m) 131/137bpm 90cal 6.09/7.77mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
1:19 |
1:19 |
10:35 |
116 99-125 |
1227 |
0/1 |
0.25 |
2:40 |
1:20 |
10:44 |
125 123-128 |
1341 |
1/1 |
0.38 |
3:57 |
1:17 |
10:19 |
126 125-129 |
1301 |
1/0 |
0.50 |
5:15 |
1:17 |
10:19 |
129 128-131 |
1331 |
1/1 |
0.63 |
6:31 |
1:17 |
10:12 |
129 128-130 |
1316 |
0/1 |
0.75 |
7:46 |
1:15 |
9:58 |
129 128-131 |
1286 |
0/1 |
0.88 |
9:02 |
1:16 |
10:07 |
129 128-130 |
1305 |
0/0 |
1.00 |
10:19 |
1:17 |
10:18 |
130 129-131 |
1340 |
0/2 |
1.13 |
11:35 |
1:16 |
10:11 |
129 128-131 |
1314 |
2/1 |
1.25 |
12:52 |
1:16 |
10:10 |
129 128-130 |
1311 |
0/1 |
1.38 |
14:11 |
1:20 |
10:37 |
128 127-130 |
1358 |
2/0 |
1.50 |
15:23 |
1:12 |
9:35 |
128 126-131 |
1226 |
1/1 |
1.63 |
16:39 |
1:16 |
10:10 |
129 127-132 |
1311 |
3/0 |
1.75 |
17:57 |
1:18 |
10:20 |
129 127-130 |
1334 |
0/2 |
1.88 |
19:13 |
1:16 |
10:11 |
129 127-130 |
1315 |
0/1 |
2.00 |
20:29 |
1:15 |
10:03 |
132 129-134 |
1326 |
1/1 |
2.13 |
21:41 |
1:12 |
9:36 |
129 127-131 |
1239 |
1/1 |
2.25 |
22:54 |
1:13 |
9:48 |
132 130-134 |
1294 |
1/0 |
2.38 |
24:09 |
1:15 |
9:57 |
132 130-135 |
1313 |
1/1 |
2.50 |
25:24 |
1:15 |
10:03 |
133 131-137 |
1337 |
1/1 |
2.63 |
26:41 |
1:17 |
10:17 |
132 131-132 |
1357 |
1/1 |
2.75 |
27:56 |
1:15 |
10:02 |
131 129-134 |
1314 |
0/0 |
2.88 |
29:11 |
1:15 |
9:56 |
132 131-133 |
1311 |
1/0 |
3.00 |
30:24 |
1:13 |
9:45 |
133 132-134 |
1296 |
1/1 |
3.13 |
31:41 |
1:17 |
10:13 |
133 130-135 |
1359 |
1/1 |
3.25 |
32:57 |
1:17 |
10:13 |
130 128-133 |
1327 |
0/0 |
3.38 |
34:17 |
1:20 |
10:38 |
128 127-129 |
1360 |
1/0 |
3.50 |
35:36 |
1:19 |
10:31 |
130 129-131 |
1367 |
1/0 |
3.63 |
36:44 |
1:08 |
9:05 |
128 126-129 |
1163 |
0/1 |
3.75 |
37:55 |
1:11 |
9:25 |
131 129-134 |
1234 |
0/2 |
3.88 |
39:09 |
1:14 |
9:52 |
133 130-136 |
1312 |
1/0 |
4.00 |
40:35 |
1:26 |
11:30 |
133 124-137 |
1529 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:17 |
9:11 |
39.37% |
More |
800m |
4:43 |
9:28 |
45.73% |
More |
1km |
6:03 |
9:44 |
46.41% |
More |
Mile |
9:53 |
9:53 |
48.33% |
More |
5k |
31:08 |
10:01 |
52.34% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:15 |
9:15 |
51.67 |
5km |
30:47 |
9:54 |
52.93 |
5M |
50:58 |
10:12 |
52.32 |
10km |
1:04:10 |
10:20 |
52.01 |
10M |
1:46:16 |
10:38 |
52.05 |
Half |
2:21:29 |
10:48 |
51.40 |
20M |
3:41:34 |
11:05 |
52.01 |
Mara |
4:54:59 |
11:16 |
52.09 |
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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Sensible plodding.