Thu 2nd Nov 2017 at 2:00pm by Flatlander
Run > Recovery Run
-
Time
35:16
-
Miles
4.00
-
Min/mi
8:49
-
Pacing
63%
-
WAVA
60.09
-
Cals
362
-
BPM
139
-
%MHR
77.3
-
B/mi
1227
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
1 comments
A recovery run, but not slow enough
1) 1m - 8:50(8:50/m) 135/143bpm 87cal 6.79/8.52mph
2) 1m - 8:52(8:53/m) 138/145bpm 89cal 6.76/8.9mph
3) 1m - 8:53(8:53/m) 144/152bpm 94cal 6.75/8.37mph
4) 1m - 8:40(8:40/m) 144/152bpm 92cal 6.92/7.99mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
1:06 |
1:06 |
8:48 |
116 85-133 |
1021 |
0/1 |
0.25 |
2:12 |
1:06 |
8:52 |
133 132-135 |
1178 |
0/1 |
0.38 |
3:25 |
1:13 |
9:41 |
134 133-135 |
1298 |
1/1 |
0.50 |
4:34 |
1:08 |
9:08 |
136 134-138 |
1242 |
0/0 |
0.63 |
5:37 |
1:04 |
8:28 |
138 137-140 |
1169 |
1/1 |
0.75 |
6:39 |
1:02 |
8:16 |
139 137-142 |
1149 |
0/1 |
0.88 |
7:48 |
1:09 |
9:13 |
140 138-141 |
1289 |
1/1 |
1.00 |
8:50 |
1:02 |
8:18 |
140 140-141 |
1163 |
1/0 |
1.13 |
11:43 |
2:53 +1:50
|
23:01 |
132 110-145 |
3038 |
1/0 |
1.25 |
12:48 |
1:05 |
8:40 |
136 128-140 |
1179 |
0/2 |
1.38 |
13:56 |
1:07 |
9:00 |
138 136-140 |
1241 |
1/0 |
1.50 |
15:02 |
1:07 |
8:53 |
138 137-140 |
1226 |
1/0 |
1.63 |
16:08 |
1:06 |
8:45 |
138 137-139 |
1207 |
0/1 |
1.75 |
17:15 |
1:07 |
8:59 |
137 134-138 |
1231 |
0/0 |
1.88 |
18:25 |
1:10 |
9:17 |
137 136-138 |
1272 |
1/1 |
2.00 |
19:32 |
1:08 |
9:01 |
140 139-141 |
1263 |
0/1 |
2.13 |
20:42 |
1:09 |
9:15 |
140 139-142 |
1294 |
1/0 |
2.25 |
21:49 |
1:08 |
9:01 |
142 141-143 |
1280 |
0/1 |
2.38 |
22:54 |
1:04 |
8:33 |
143 142-145 |
1223 |
2/2 |
2.50 |
23:56 |
1:03 |
8:22 |
146 144-148 |
1222 |
1/0 |
2.63 |
25:15 |
1:19 |
10:30 |
143 141-145 |
1501 |
1/1 |
2.75 |
26:18 |
1:03 |
8:27 |
146 143-149 |
1233 |
0/1 |
2.88 |
27:21 |
1:03 |
8:24 |
149 146-151 |
1253 |
1/0 |
3.00 |
28:25 |
1:04 |
8:31 |
146 144-149 |
1242 |
0/2 |
3.13 |
29:29 |
1:03 |
8:27 |
150 149-152 |
1269 |
2/0 |
3.25 |
30:33 |
1:04 |
8:35 |
148 146-149 |
1270 |
1/0 |
3.38 |
32:11 |
1:38 +32
|
13:04 |
140 125-146 |
1830 |
1/0 |
3.50 |
33:16 |
1:05 |
8:38 |
135 126-142 |
1166 |
1/0 |
3.63 |
34:22 |
1:06 |
8:51 |
143 141-145 |
1266 |
1/1 |
3.75 |
35:29 |
1:06 |
8:51 |
147 145-148 |
1300 |
0/1 |
3.88 |
36:35 |
1:06 |
8:50 |
145 144-147 |
1280 |
1/0 |
4.00 |
37:38 |
1:03 |
8:26 |
144 142-145 |
1214 |
1/0 |
4.01 |
37:41 |
3 |
9:09 |
143 143-143 |
1308 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:13 |
43.92% |
More |
800m |
4:11 |
8:25 |
51.42% |
More |
1km |
5:15 |
8:27 |
53.45% |
More |
Mile |
8:43 |
8:43 |
54.87% |
More |
5k |
29:16 |
9:25 |
55.67% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:07 |
8:07 |
58.88 |
5km |
26:59 |
8:41 |
60.39 |
5M |
44:41 |
8:56 |
59.67 |
10km |
56:15 |
9:03 |
59.33 |
10M |
1:33:09 |
9:19 |
59.38 |
Half |
2:04:01 |
9:28 |
58.64 |
20M |
3:14:13 |
9:43 |
59.33 |
Mara |
4:18:34 |
9:52 |
59.43 |
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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You must have recovered well from our excursion on Sunday 🏃🏻👍;-)