Tue 26th Dec 2017 at 8:00am by Flatlander

Run > General

windy

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Time
1:09:53
Miles
7.00
Min/mi
9:59
Pacing
94%
WAVA
54.24
Cals
613
BPM
131
%MHR
72.7
B/mi
1307
Asc(m)
42
Surface
Mixed

Notes & Comments

3 comments

Was supposed to be 10 miles @8:55, but right from the start I felt tired. Perhaps I hadn't fully recovered from Sunday's speedy 13 miles?
Went to IVC and managed only 7 laps, getting slower.
1) 1m - 9:34(9:34/m) 125/132bpm 86cal 6.27/7.44mph
2) 0.75m - 7:20(9:46/m) 141/154bpm 71cal 6.14/7.17mph
3) 0.75m - 7:32(10:03/m) 149/154bpm 73cal 5.97/7.23mph
4) 0.75m - 7:16(9:41/m) 133/154bpm 69cal 6.2/7.04mph
5) 0.75m - 7:15(9:40/m) 132/136bpm 70cal 6.21/7.21mph
6) 0.75m - 7:37(10:10/m) 129/135bpm 69cal 5.9/7.35mph
7) 0.75m - 7:46(10:22/m) 124/128bpm 63cal 5.79/6.71mph
8) 0.75m - 7:40(10:13/m) 125/130bpm 63cal 5.87/6.6mph
9) 0.75m - 7:52(10:30/m) 121/128bpm 49cal 5.72/6.58mph

9:34 7:20 7:32 7:16 7:15 7:37 7:46 7:40 7:52

	Fenland Flier I hope with a bit of perseverance and Flatlander common sense the stamina, speed and health make a quick return
	Flatlander I still seem to be erratic - good, poor, good.....good, poor, good.
	Fenland Flier It does seem odd but I'm sure if it continues like that you'll work your training plan around the 'poor' sessions..

Pace

80%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	2:23	2:23	9:33	121 106-124	1155	2/1
0.50	4:43	2:20	9:19	122 120-125	1137	1/0
0.75	7:09	2:26	9:43	127 122-131	1234	4/0
1.00	9:35	2:26	9:45	129 126-131	1257	2/3
1.25	12:00	2:25	9:40	134 128-141	1294	2/3
1.50	14:29	2:29	9:55	140 138-142	1389	2/3
1.75	16:55	2:27	9:47	149 142-154	1458	4/2
2.00	19:22	2:27	9:48	149 147-154	1459	1/3
2.25	21:50	2:28	9:53	146 142-150	1442	2/3
2.50	24:27	2:36	10:25	150 146-154	1561	3/2
2.75	26:55	2:28	9:53	138 126-154	1364	2/3
3.00	29:19	2:24	9:35	127 124-130	1216	3/3
3.25	31:43	2:24	9:36	134 130-137	1287	4/2
3.50	34:07	2:24	9:38	131 128-133	1261	1/3
3.75	36:31	2:24	9:34	129 127-131	1235	3/3
4.00	38:57	2:27	9:46	134 130-136	1310	4/2
4.25	41:21	2:24	9:34	132 128-135	1263	1/3
4.50	43:49	2:28	9:54	129 126-131	1277	3/3
4.75	46:36	2:47	11:07	126 123-128	1400	4/2
5.00	49:07	2:31	10:05	125 121-127	1260	1/3
5.25	51:40	2:33	10:11	123 120-125	1252	3/2
5.50	54:21	2:41	10:45	125 124-127	1344	4/2
5.75	56:52	2:31	10:04	126 121-130	1268	1/3
6.00	59:21	2:30	9:58	123 121-125	1226	3/2
6.25	1:02:01	2:39	10:37	127 124-128	1349	3/3
6.50	1:04:37	2:36	10:26	122 119-127	1272	0/2
6.75	1:07:15	2:37	10:30	121 119-124	1270	0/3
7.00	1:09:54	2:39	10:36	121 117-122	1282	2/1

Heart

131/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 7m, Flat prediction 1:09:53

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:18	9:14	39.13%	More
800m	4:40	9:24	46.07%	More
1km	5:52	9:27	47.85%	More
Mile	9:34	9:34	49.98%	More
5k	30:19	9:45	53.76%	More
5 miles	49:06	9:49	54.30%	More
10k	1:01:40	9:55	54.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:53	8:53	53.80
5km	29:32	9:30	55.17
5M	48:55	9:47	54.51
10km	1:01:35	9:55	54.19
10M	1:42:00	10:12	54.23
Half	2:15:48	10:22	53.55
20M	3:32:39	10:38	54.19
Mara	4:43:07	10:48	54.27

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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