Thu 16th Nov 2017 at 5:00am by Flatlander
Run > General
-
Time
1:00:15
-
Miles
7.00
-
Min/mi
8:36
-
Pacing
68%
-
WAVA
62.92
-
Cals
618
-
BPM
138
-
%MHR
76.8
-
B/mi
1190
-
Asc(m)
42
-
Surface
Road
Notes & Comments
4 comments
Comfortable 7 miles with a nice last mile. Barely a breeze.
1) 1m - 8:54(8:54/m) 125/138bpm 79cal 6.74/8.39mph
2) 1m - 8:44(8:44/m) 133/139bpm 86cal 6.87/8.39mph
3) 1m - 8:41(8:41/m) 139/142bpm 89cal 6.91/8.28mph
4) 1m - 8:40(8:40/m) 138/142bpm 88cal 6.92/7.84mph
5) 1m - 8:37(8:37/m) 141/145bpm 89cal 6.97/8.3mph
6) 1m - 8:29(8:29/m) 146/150bpm 92cal 7.07/8.6mph
7) 1m - 8:10(8:10/m) 150/154bpm 94cal 7.35/8.16mph
8:54 8:44 8:41 8:40 8:37 8:29 8:10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
3:14 |
3:14 +1:05
|
12:57 |
108 89-126 |
1398 |
1/1 |
0.50 |
5:35 |
2:21 |
9:25 |
129 126-131 |
1214 |
1/2 |
0.75 |
7:50 |
2:15 |
9:00 |
132 128-136 |
1187 |
1/2 |
1.00 |
11:43 |
3:53 +1:48
|
15:31 |
125 100-138 |
1939 |
2/2 |
1.25 |
14:02 |
2:19 |
9:15 |
133 130-136 |
1231 |
2/1 |
1.50 |
16:53 |
2:52 +47
|
11:26 |
128 115-135 |
1464 |
2/2 |
1.75 |
19:02 |
2:08 |
8:33 |
136 133-137 |
1163 |
3/0 |
2.00 |
21:18 |
2:16 |
9:05 |
136 133-139 |
1235 |
0/2 |
2.25 |
23:31 |
2:13 |
8:51 |
137 135-140 |
1213 |
1/1 |
2.50 |
25:37 |
2:07 |
8:27 |
139 136-140 |
1175 |
1/2 |
2.75 |
27:49 |
2:11 |
8:45 |
139 137-140 |
1217 |
2/1 |
3.00 |
29:59 |
2:10 |
8:41 |
141 139-142 |
1225 |
1/1 |
3.25 |
32:08 |
2:09 |
8:37 |
138 136-138 |
1188 |
1/2 |
3.50 |
34:21 |
2:13 |
8:51 |
139 135-142 |
1231 |
0/0 |
3.75 |
36:28 |
2:07 |
8:28 |
139 137-141 |
1177 |
1/1 |
4.00 |
38:39 |
2:11 |
8:45 |
138 136-141 |
1207 |
1/2 |
4.25 |
40:50 |
2:11 |
8:42 |
141 139-142 |
1227 |
1/1 |
4.50 |
43:03 |
2:13 |
8:54 |
140 136-143 |
1245 |
2/2 |
4.75 |
45:10 |
2:07 |
8:28 |
142 138-145 |
1202 |
0/3 |
5.00 |
47:16 |
2:05 |
8:22 |
142 141-144 |
1188 |
1/0 |
5.25 |
49:23 |
2:07 |
8:30 |
144 142-147 |
1224 |
1/1 |
5.50 |
51:31 |
2:07 |
8:30 |
147 145-148 |
1248 |
0/1 |
5.75 |
53:37 |
2:06 |
8:26 |
145 144-147 |
1222 |
1/1 |
6.00 |
55:45 |
2:08 |
8:31 |
147 144-150 |
1253 |
2/2 |
6.25 |
57:47 |
2:02 |
8:08 |
149 148-150 |
1213 |
1/2 |
6.50 |
59:51 |
2:04 |
8:16 |
150 148-151 |
1241 |
2/0 |
6.75 |
1:01:55 |
2:04 |
8:16 |
151 149-153 |
1248 |
2/0 |
7.00 |
1:03:54 |
1:59 |
7:57 |
152 151-154 |
1209 |
2/1 |
7.02 |
1:04:04 |
10 |
9:26 |
155 154-155 |
1463 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:52 |
45.93% |
More |
800m |
4:00 |
8:03 |
53.81% |
More |
1km |
5:02 |
8:07 |
55.71% |
More |
Mile |
8:08 |
8:08 |
58.73% |
More |
5k |
26:12 |
8:26 |
62.21% |
More |
5 miles |
42:36 |
8:31 |
62.58% |
More |
10k |
55:45 |
8:58 |
59.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:40 |
7:40 |
62.34 |
5km |
25:28 |
8:12 |
63.98 |
5M |
42:11 |
8:26 |
63.21 |
10km |
53:06 |
8:33 |
62.85 |
10M |
1:27:56 |
8:48 |
62.90 |
Half |
1:57:04 |
8:56 |
62.12 |
20M |
3:03:20 |
9:10 |
62.86 |
Mara |
4:04:05 |
9:19 |
62.95 |
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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Nice pacing and progressive again too
Early in the morning, it takes me a while to get into my stride ;-). It was a good enjoyable run.
I'm pleased you enjoyed it. Over time do you think your speed will return?
Not unless the SOB gets resolved, although I'll probably get close. Even if the SOB does cease, it'll probably be 18 months since it started so I'd be older and slower anyway!