Tue 14th Nov 2017 at 7:00pm by Flatlander

Run > Warm Down

rain

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Time
3:54
Miles
0.44
Min/mi
8:52
WAVA
47.83
Cals
39
BPM
136
%MHR
75.5
B/mi
1204
Asc(m)
42
Surface
Road

2:06 400m

Notes & Comments

Club cool down after West Site intervals
1) 0.44m - 3:54(8:47/m) 136/147bpm 39cal 6.83/7.82mph

3:54

Pace

57%

43%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.06	34	34	9:05	114 104-124	1035	0/1
0.13	1:09	35	9:19	130 126-132	1210	0/1
0.19	1:40	31	8:15	135 133-137	1115	0/0
0.25	2:11	31	8:17	140 138-141	1160	0/2
0.31	2:42	31	8:21	144 142-145	1203	1/1
0.38	3:16	34	9:04	146 145-146	1325	1/1
0.44	3:51	35	9:14	145 143-147	1340	0/1

Heart

136/147max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 5m, Flat prediction 3:54

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:27	42.77%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:19	9:19	51.30
5km	30:58	9:58	52.62
5M	51:17	10:15	51.99
10km	1:04:34	10:23	51.68
10M	1:46:54	10:41	51.74
Half	2:22:20	10:52	51.09
20M	3:42:54	11:09	51.70
Mara	4:56:46	11:20	51.78

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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