Sun 31st Dec 2017 at 10:00am by Flatlander
Run > Warm Up
- breezy
-
Time
8:35
-
Miles
0.96
-
Min/mi
8:56
-
Pacing
0%
-
WAVA
53.09
-
Cals
88
-
BPM
135
-
%MHR
74.8
-
B/mi
1204
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
Warm up before Ely 10k
1) 0.96m - 8:35(8:56/m) 138/153bpm 88cal 6.72/7.73mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.06 |
34 |
34 |
9:02 |
118 101-132 |
1066 |
0/3 |
0.13 |
2:58 |
2:24 +1:52
|
38:31 |
116 95-135 |
4467 |
1/0 |
0.19 |
3:46 |
48 +13
|
12:42 |
129 122-139 |
1639 |
2/0 |
0.25 |
5:22 |
1:36 +1:04
|
25:43 |
125 111-139 |
3215 |
1/0 |
0.31 |
5:59 |
37 |
9:47 |
135 131-139 |
1321 |
0/1 |
0.38 |
6:33 |
34 |
9:06 |
142 140-143 |
1292 |
0/3 |
0.44 |
7:06 |
33 |
8:49 |
140 139-142 |
1234 |
0/4 |
0.50 |
7:40 |
34 |
9:05 |
143 142-144 |
1299 |
0/4 |
0.56 |
8:14 |
34 |
8:59 |
146 145-146 |
1311 |
0/2 |
0.63 |
15:38 |
7:24 +7:02
|
1:58:26 |
134 116-145 |
15870 |
1/1 |
0.69 |
16:22 |
44 |
11:43 |
136 127-143 |
1594 |
2/0 |
0.75 |
16:58 |
36 |
9:40 |
147 143-153 |
1421 |
3/0 |
0.81 |
17:32 |
34 |
8:57 |
153 152-153 |
1370 |
4/0 |
0.88 |
18:05 |
33 |
8:55 |
152 151-153 |
1355 |
3/0 |
0.94 |
18:36 |
31 |
8:09 |
151 150-152 |
1231 |
1/0 |
0.96 |
18:46 |
10 |
8:09 |
151 151-151 |
1232 |
0/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:44 |
41.38% |
More |
800m |
4:26 |
8:56 |
48.51% |
More |
1km |
5:33 |
8:56 |
50.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:58 |
8:58 |
53.30 |
5km |
29:48 |
9:36 |
54.68 |
5M |
49:21 |
9:52 |
54.03 |
10km |
1:02:09 |
10:00 |
53.69 |
10M |
1:42:54 |
10:17 |
53.75 |
Half |
2:17:01 |
10:28 |
53.07 |
20M |
3:34:33 |
10:44 |
53.71 |
Mara |
4:45:40 |
10:54 |
53.79 |
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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