Sun 31st Dec 2017 at 11:00am by Flatlander
Run > Race
- windy
-
Time
45:52
-
Miles
6.21
-
Min/mi
7:23
-
Pacing
95%
-
WAVA
72.76
-
Cals
586
-
BPM
164
-
%MHR
90.9
-
B/mi
1208
-
Asc(m)
51
-
Hillscore
2
-
Surface
Road
Notes & Comments
2 comments
Ely NYE 10k
1) 0.62m - 4:33(7:20/m) 146/153bpm 50cal 8.18/9.27mph downhill start
2) 0.62m - 4:28(7:11/m) 160/164bpm 56cal 8.35/8.83mph
3) 0.62m - 4:37(7:26/m) 163/165bpm 60cal 8.08/8.48mph
4) 0.62m - 4:35(7:23/m) 165/167bpm 60cal 8.12/8.76mph
5) 0.62m - 4:39(7:29/m) 166/169bpm 60cal 8.02/8.91mph
6) 0.62m - 4:32(7:18/m) 168/172bpm 59cal 8.22/8.68mph
Turned into wind
7) 0.62m - 4:40(7:31/m) 168/170bpm 61cal 7.98/8.59mph
8) 0.62m - 4:44(7:36/m) 168/170bpm 62cal 7.89/8.62mph
Up an incline
9) 0.62m - 4:52(7:50/m) 167/169bpm 63cal 7.66/8.32mph
10) 0.62m - 4:15(6:51/m) 169/173bpm 55cal 8.76/11.43mph
4:33 4:28 4:37 4:35 4:39 4:32 4:40 4:44 4:52 4:15
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:48 |
1:48 |
7:10 |
137 105-151 |
983 |
2/8 |
0.50 |
3:37 |
1:49 |
7:17 |
150 148-153 |
1093 |
1/7 |
0.75 |
5:27 |
1:50 |
7:21 |
153 146-160 |
1123 |
0/7 |
1.00 |
7:15 |
1:47 |
7:10 |
160 159-162 |
1146 |
1/1 |
1.25 |
9:04 |
1:49 |
7:17 |
162 160-164 |
1180 |
0/2 |
1.50 |
10:54 |
1:50 |
7:19 |
163 162-165 |
1193 |
2/1 |
1.75 |
12:46 |
1:53 |
7:30 |
163 162-165 |
1223 |
0/2 |
2.00 |
14:38 |
1:52 |
7:28 |
164 163-165 |
1224 |
2/1 |
2.25 |
16:29 |
1:51 |
7:25 |
165 164-167 |
1224 |
2/0 |
2.50 |
18:19 |
1:50 |
7:20 |
164 163-166 |
1202 |
1/2 |
2.75 |
20:13 |
1:53 |
7:34 |
167 165-169 |
1263 |
3/1 |
3.00 |
22:06 |
1:53 |
7:32 |
165 164-167 |
1242 |
2/0 |
3.25 |
23:58 |
1:52 |
7:28 |
167 164-169 |
1246 |
1/1 |
3.50 |
25:46 |
1:48 |
7:13 |
168 167-170 |
1212 |
0/2 |
3.75 |
27:34 |
1:48 |
7:12 |
169 166-171 |
1216 |
1/2 |
4.00 |
29:24 |
1:51 |
7:23 |
168 167-170 |
1240 |
1/3 |
4.25 |
31:19 |
1:55 |
7:38 |
168 166-169 |
1283 |
1/1 |
4.50 |
33:14 |
1:55 |
7:39 |
168 167-170 |
1284 |
1/3 |
4.75 |
35:05 |
1:51 |
7:25 |
168 166-169 |
1247 |
3/1 |
5.00 |
37:01 |
1:56 |
7:42 |
167 167-169 |
1287 |
5/0 |
5.25 |
38:53 |
1:53 |
7:32 |
167 166-168 |
1257 |
2/3 |
5.50 |
40:56 |
2:03 |
8:11 |
167 166-168 |
1368 |
11/0 |
5.75 |
42:50 |
1:54 |
7:34 |
167 166-168 |
1265 |
4/0 |
6.00 |
44:33 |
1:43 |
6:52 |
169 168-170 |
1159 |
2/1 |
6.22 |
45:57 |
1:24 |
6:24 |
171 169-173 |
1094 |
1/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:26 |
56.12% |
More |
800m |
3:19 |
6:41 |
64.83% |
More |
1km |
4:15 |
6:50 |
66.08% |
More |
Mile |
7:13 |
7:13 |
66.20% |
More |
5k |
22:51 |
7:21 |
71.31% |
More |
5 miles |
37:00 |
7:24 |
72.06% |
More |
10k |
45:54 |
7:23 |
72.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:37 |
6:37 |
72.23 |
5km |
22:01 |
7:05 |
74.01 |
5M |
36:27 |
7:17 |
73.15 |
10km |
45:54 |
7:23 |
72.70 |
10M |
1:16:00 |
7:36 |
72.78 |
Half |
1:41:11 |
7:43 |
71.87 |
20M |
2:38:27 |
7:55 |
72.73 |
Mara |
3:30:58 |
8:03 |
72.83 |
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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That’s nice running, hope you feel ok later and tomorrow.
Pretty good, and I'm fine at home several hours later. I'll wait and see about tomorrow though, good that it's a running rest day ;-).