Sun 24th Dec 2017 at 6:00am by Flatlander

Run > Medium Long Run
  • windy
  • Time
    1:48:59
  • Miles
    13.00
  • Min/mi
    8:23
  • Pacing
    0%
  • WAVA
    66.72
  • Cals
    1179
  • BPM
    143
  • %MHR
    79.3
  • B/mi
    1196
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

4 comments
Session was for 13 miles, 5@8:55 + 8@7:45. I was never going to manage 7:45 so aimed for 8:00 and split the 8 into 2x4miles, so 2, 4, 1, 4, 2

1) 1m - 9:14(9:14/m) 126/134bpm 87cal 6.5/7.21mph
2) 1m - 9:01(9:01/m) 136/141bpm 93cal 6.65/7.78mph
Into 1st 4@8:00
3) 1m - 8:02(8:02/m) 140/143bpm 83cal 7.47/8.6mph
4) 1m - 7:58(7:58/m) 144/150bpm 87cal 7.53/9.25mph
5) 1m - 7:59(8:00/m) 149/151bpm 93cal 7.51/10.84mph
6) 1m - 8:04(8:04/m) 151/153bpm 96cal 7.43/9.28mph
1@8:55
7) 1m - 8:47(8:47/m) 144/154bpm 95cal 6.83/8.84mph
Next 4@8:00
8) 1m - 7:57(7:57/m) 146/150bpm 88cal 7.55/8.68mph
9) 1m - 8:13(8:13/m) 149/151bpm 96cal 7.31/8.18mph Against a stiff wind.
10) 1m - 8:04(8:04/m) 150/153bpm 94cal 7.44/8.97mph
11) 1m - 7:50(7:50/m) 153/156bpm 94cal 7.65/9.02mph
Final 2 @8:55.
12) 1m - 8:57(8:57/m) 137/156bpm 82cal 6.71/7.81mph
13) 1m - 8:53(8:53/m) 140/144bpm 91cal 6.75/8.05mph

Followed by ~0.15 miles cool down walk (not recorded).
9:14 9:01 8:02 7:58 7:59 8:04 8:47 7:57 8:13 8:04 7:50 8:57 8:53
Fenland Flier
I think you hit the nail on the head with that run, spot on Flatlander.
Flatlander
Thanks FF. That's the benefit of adjusting a run to fit what I'm capable of rather than blindly following the schedule and overdoing it:-).
Fenland Flier
Are you training for a 3:30 at Boston in April?
Flatlander
Yes, possibly 3:25 for automatic qualification for Berlin, but that'll be a tough ask.

Pace

7% 26% 21% 41% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.50 6:01 6:01 +1:24 12:01 118 78-130 1419 2/2
1.00 10:38 4:38 9:15 132 130-134 1222 5/2
1.50 15:14 4:36 9:11 135 132-138 1240 5/1
2.00 19:39 4:25 8:49 136 129-140 1200 1/4
2.50 23:42 4:04 8:07 140 135-143 1137 1/2
3.00 30:00 6:17 +2:20 12:35 138 113-143 1736 3/2
3.50 34:02 4:02 8:04 144 142-147 1162 1/3
4.00 37:59 3:57 7:54 145 142-150 1145 2/3
4.50 42:01 4:02 8:04 149 148-151 1203 3/2
5.00 46:07 4:06 +8 8:12 149 148-151 1221 3/3
5.50 50:16 4:09 8:18 151 149-152 1254 9/6
6.00 54:11 3:55 7:50 152 150-154 1190 4/8
6.50 58:37 4:26 8:51 145 141-153 1284 2/5
7.00 1:02:59 4:23 8:45 142 140-144 1243 2/3
7.50 1:07:43 4:44 +45 9:27 145 134-150 1370 2/4
8.00 1:12:26 4:43 +46 9:27 146 134-150 1379 4/2
8.50 1:16:35 4:09 8:19 149 147-150 1238 3/3
9.00 1:20:39 4:04 8:08 150 148-151 1219 3/3
9.50 1:24:43 4:04 8:07 149 147-151 1211 2/2
10.00 1:28:43 4:00 7:59 151 149-153 1206 1/1
10.50 1:32:42 3:59 7:59 153 151-154 1221 2/3
11.00 1:36:34 3:52 7:44 154 152-156 1190 4/3
11.50 1:49:18 12:44 +8:16 25:27 132 103-155 3360 3/3
12.00 1:53:47 4:29 8:59 138 134-140 1239 3/3
12.50 1:58:16 4:29 8:59 140 138-141 1257 3/1
13.00 2:02:40 4:24 8:48 141 139-144 1241 3/3
13.00 2:02:42 2 10:02 139 139-139 1396 0/0

Heart

143/156max
  • Show Beats/Mile

Elevation

Asc 42m, Range 14m, Flat prediction 1:48:59
Elevation Graph
No climbs of at least 10 metres detected.

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:50 7:21 49.10% More
800m 3:47 7:36 56.94% More
1km 4:49 7:45 58.28% More
Mile 7:48 7:48 61.24% More
5k 24:57 8:02 65.29% More
5 miles 42:19 8:28 63.02% More
10k 52:06 8:23 64.05% More
10 miles 1:25:54 8:35 64.39% More

Predictions

Dist Time Per Mile WAVA
1M 7:11 7:11 66.53
5km 23:54 7:42 68.18
5M 39:35 7:55 67.36
10km 49:50 8:01 66.97
10M 1:22:31 8:15 67.03
Half 1:49:52 8:23 66.19
20M 2:52:03 8:36 66.98
Mara 3:49:05 8:45 67.07

Bespoke Fields

Amend your bespoke fields
Race Pace
HRV

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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