Sun 5th Nov 2017 at 8:00am by Flatlander
Run > General
breezy
-
Time
1:12:17
-
Miles
8.00
-
Min/mi
9:02
-
Pacing
35%
-
WAVA
60.39
-
Cals
710
-
BPM
140
-
%MHR
77.7
-
B/mi
1263
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
Should have been a 12 miles run but had a dreadful night's lack of sleep due to the pre and post midnight fireworks and felt very lethargic when I woke up.
Good job I wasn't racing today.
1st 2 miles to IVC.
1) 1m - 9:14(9:14/m) 133/141bpm 89cal 6.5/7.93mph
2) 1m - 8:56(8:56/m) 159/171bpm 98cal 6.72/9.51mph
I hadn't realised my HR had shot up so high for such a slow pace in the 2nd mile - probably a temporary chest connection problem.
Intended 12x 0.75mile laps of IVC.
3) 0.75m - 6:42(8:56/m) 136/156bpm 64cal 6.72/7.64mph
4) 0.75m - 6:40(8:53/m) 139/144bpm 67cal 6.76/7.63mph
5) 0.75m - 6:36(8:48/m) 141/146bpm 68cal 6.82/7.91mph
6) 0.75m - 6:35(8:47/m) 143/148bpm 68cal 6.83/8.3mph
7) 0.75m - 6:34(8:46/m) 144/151bpm 69cal 6.85/8.59mph
8) 0.75m - 6:34(8:45/m) 146/154bpm 71cal 6.86/8.08mph
The lack of sleep suddenly hit me
9) 0.75m - 6:54(9:13/m) 141/150bpm 70cal 6.51/8.51mph
After only 8 laps I headed for home
10) 0.75m - 7:32(10:02/m) 126/132bpm 43cal 5.98/7.62mph
9:14 8:56 6:42 6:40 6:36 6:35 6:34 6:34 6:54 7:32
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
2:22 |
2:22 |
9:28 |
122 85-132 |
1154 |
1/1 |
| 0.50 |
4:40 |
2:18 |
9:12 |
133 129-135 |
1223 |
1/1 |
| 0.75 |
6:58 |
2:18 |
9:11 |
138 134-139 |
1267 |
4/1 |
| 1.00 |
9:14 |
2:16 |
9:05 |
138 135-140 |
1253 |
2/0 |
| 1.25 |
11:31 |
2:17 |
9:09 |
143 134-154 |
1308 |
1/1 |
| 1.50 |
13:52 |
2:21 |
9:24 |
163 155-169 |
1532 |
3/3 |
| 1.75 |
16:03 |
2:11 |
8:46 |
167 165-171 |
1464 |
3/5 |
| 2.00 |
18:11 |
2:07 |
8:29 |
165 156-170 |
1399 |
3/2 |
| 2.25 |
24:41 |
6:30 +4:28
|
26:01 |
131 103-155 |
3408 |
2/3 |
| 2.50 |
26:58 |
2:17 |
9:09 |
139 137-142 |
1271 |
2/2 |
| 2.75 |
29:19 |
2:21 |
9:25 |
137 133-140 |
1290 |
3/2 |
| 3.00 |
31:28 |
2:09 |
8:36 |
139 137-140 |
1196 |
2/3 |
| 3.25 |
33:42 |
2:14 |
8:54 |
139 136-142 |
1237 |
3/2 |
| 3.50 |
35:59 |
2:17 |
9:08 |
140 136-144 |
1278 |
3/2 |
| 3.75 |
38:11 |
2:13 |
8:51 |
142 136-145 |
1256 |
1/3 |
| 4.00 |
40:23 |
2:11 |
8:44 |
140 137-142 |
1223 |
2/2 |
| 4.25 |
42:34 |
2:12 |
8:47 |
143 141-147 |
1256 |
3/2 |
| 4.50 |
44:43 |
2:09 |
8:37 |
144 140-148 |
1240 |
1/3 |
| 4.75 |
46:53 |
2:10 |
8:40 |
141 138-143 |
1221 |
3/2 |
| 5.00 |
49:10 |
2:17 |
9:06 |
144 140-147 |
1311 |
3/2 |
| 5.25 |
51:21 |
2:11 |
8:44 |
145 141-148 |
1267 |
1/3 |
| 5.50 |
53:33 |
2:12 |
8:46 |
142 138-144 |
1246 |
3/2 |
| 5.75 |
55:44 |
2:11 |
8:45 |
146 141-151 |
1277 |
3/2 |
| 6.00 |
57:55 |
2:11 |
8:44 |
148 144-154 |
1292 |
1/3 |
| 6.25 |
1:00:04 |
2:09 |
8:36 |
144 143-146 |
1239 |
3/2 |
| 6.50 |
1:02:17 |
2:13 |
8:52 |
146 143-147 |
1295 |
4/2 |
| 6.75 |
1:04:36 |
2:19 |
9:16 |
143 138-150 |
1325 |
1/3 |
| 7.00 |
1:06:50 |
2:15 |
8:59 |
140 139-142 |
1257 |
3/2 |
| 7.25 |
1:11:18 |
4:28 +2:07
|
17:51 |
138 102-147 |
2463 |
3/2 |
| 7.50 |
1:13:58 |
2:40 |
10:42 |
122 109-125 |
1305 |
0/3 |
| 7.75 |
1:16:19 |
2:21 |
9:23 |
128 123-131 |
1201 |
0/2 |
| 8.00 |
1:18:51 |
2:31 |
10:06 |
129 125-132 |
1302 |
1/1 |
| 8.03 |
1:21:42 |
2:51 +47
|
1:29:11 |
103 89-122 |
9185 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:02 |
8:12 |
44.08% |
More |
| 800m |
4:15 |
8:33 |
50.69% |
More |
| 1km |
5:20 |
8:35 |
52.65% |
More |
| Mile |
8:38 |
8:38 |
55.38% |
More |
| 5k |
27:15 |
8:46 |
59.81% |
More |
| 5 miles |
44:10 |
8:50 |
60.37% |
More |
| 10k |
59:29 |
9:34 |
56.10% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:59 |
7:59 |
59.87 |
| 5km |
26:31 |
8:32 |
61.45 |
| 5M |
43:55 |
8:47 |
60.71 |
| 10km |
55:18 |
8:54 |
60.35 |
| 10M |
1:31:34 |
9:09 |
60.40 |
| Half |
2:01:55 |
9:18 |
59.65 |
| 20M |
3:10:55 |
9:33 |
60.36 |
| Mara |
4:14:12 |
9:42 |
60.45 |
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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