Wed 27th Dec 2017 at 10:00am by Flatlander

Run > Recovery Run

snow
breezy
cold

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Time
1:04:29
Miles
7.00
Min/mi
9:13
Pacing
42%
WAVA
58.78
Cals
627
BPM
135
%MHR
75
B/mi
1243
Asc(m)
42
Surface
Road

Notes & Comments

1 comments

Due for a 4 miles recovery run @9:30, but used them to bookend the missing 3 miles@8:55 from yesterday, so 2 3 2.

Nice run in the snow. Stopped briefly a few times to avoid being drenched by cars driving through large puddles.

1) 1m - 9:33(9:33/m) 131/139bpm 92cal 6.28/7.75mph
2) 1m - 9:22(9:22/m) 133/143bpm 92cal 6.4/7.65mph
Stop to take off my inner coat
3) 1m - 9:03(9:03/m) 137/144bpm 91cal 6.63/8.01mph
4) 1m - 8:46(8:46/m) 142/146bpm 92cal 6.85/8.59mph
5) 1m - 8:51(8:51/m) 141/146bpm 92cal 6.78/7.96mph
6) 1m - 9:30(9:30/m) 132/147bpm 87cal 6.31/7.81mph
7) 1m - 9:24(9:24/m) 131/138bpm 81cal 6.38/7.39mph

9:33 9:22 9:03 8:46 8:51 9:30 9:24

Fenland Flier
You've found a way around yesterdays 'poor' training :-)

I knew you'd work it out ;-)

Pace

35%

51%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	2:30	2:30	10:01	126 100-131	1262	1/1
0.50	4:53	2:22	9:29	131 130-134	1243	2/0
0.75	7:14	2:22	9:28	134 130-139	1268	4/1
1.00	9:33	2:19	9:14	135 132-137	1247	2/0
1.25	11:52	2:19	9:17	132 127-138	1224	1/2
1.50	14:24	2:31	10:05	133 127-138	1342	1/2
1.75	16:40	2:16	9:05	131 124-143	1190	0/4
2.00	22:56	6:16 +4:04	25:04	135 102-142	3384	1/0
2.25	25:09	2:13	8:52	136 108-142	1206	2/1
2.50	27:24	2:16	9:03	138 133-141	1248	2/0
2.75	29:42	2:18	9:10	139 135-144	1274	2/1
3.00	32:36	2:54 +36	11:38	137 128-142	1593	3/0
3.25	34:49	2:13	8:51	142 139-146	1257	3/0
3.50	37:02	2:12	8:49	142 141-144	1252	1/1
3.75	39:17	2:15	9:01	140 138-143	1262	4/2
4.00	41:23	2:06	8:25	142 139-144	1195	1/2
4.25	43:43	2:20 +11	9:20	141 136-145	1315	0/5
4.50	46:01	2:18	9:12	139 136-143	1280	2/1
4.75	48:14	2:13	8:52	142 141-143	1259	2/1
5.00	50:24	2:10	8:41	140 138-141	1216	0/5
5.25	52:44	2:19	9:17	133 129-138	1235	0/6
5.50	55:21	2:38 +21	10:31	129 123-133	1357	0/3
5.75	57:53	2:32	10:08	134 130-145	1357	1/1
6.00	1:00:16	2:23	9:32	132 129-136	1258	0/0
6.25	1:02:42	2:26	9:44	132 129-137	1284	1/0
6.50	1:05:05	2:22	9:29	130 128-132	1233	2/1
6.75	1:07:44	2:40 +20	10:38	130 119-138	1383	2/2
7.00	1:10:00	2:16	9:04	132 130-137	1197	1/1

Heart

135/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 21m, Flat prediction 1:04:29

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:22	43.14%	More
800m	4:18	8:39	50.09%	More
1km	5:22	8:39	52.26%	More
Mile	8:45	8:45	54.64%	More
5k	28:24	9:08	57.38%	More
5 miles	47:00	9:24	56.73%	More
10k	1:02:13	10:01	53.64%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:12	8:12	58.28
5km	27:16	8:47	59.76
5M	45:08	9:02	59.08
10km	56:50	9:09	58.72
10M	1:34:07	9:25	58.77
Half	2:05:18	9:34	58.04
20M	3:16:13	9:49	58.73
Mara	4:21:15	9:58	58.82

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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