Sun 31st Dec 2017 at 11:00am by Flatlander
Run > Warm Down
-
Time
9:44
-
Miles
1.10
-
Min/mi
8:51
-
Pacing
0%
-
WAVA
54.69
-
Cals
84
-
BPM
123
-
%MHR
68.2
-
B/mi
1087
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
Cool down after Ely 10k, back to car, stopped to chat to Fizzywobbles, and then Gerald from club, then return to village hall to meet with my lift
1) 1m - 8:55(8:55/m) 127/148bpm 79cal 6.73/7.71mph
2) 0.1m - 49(8:16/m) 117/131bpm 5cal 7.26/7.52mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.06 |
34 |
34 |
9:00 |
118 107-130 |
1063 |
1/0 |
0.13 |
1:10 |
36 |
9:33 |
133 131-137 |
1271 |
1/0 |
0.19 |
1:42 |
33 |
8:44 |
135 133-137 |
1178 |
0/3 |
0.25 |
2:13 |
31 |
8:19 |
131 130-132 |
1089 |
0/3 |
0.31 |
2:51 |
37 +7
|
9:59 |
127 124-130 |
1267 |
0/4 |
0.38 |
3:24 |
34 |
8:56 |
127 126-128 |
1135 |
0/2 |
0.44 |
3:55 |
31 |
8:17 |
132 129-134 |
1093 |
1/1 |
0.50 |
7:51 |
3:55 +3:24
|
1:02:42 |
115 100-134 |
7211 |
2/0 |
0.56 |
8:25 |
34 |
9:03 |
130 117-140 |
1177 |
4/0 |
0.63 |
9:00 |
35 |
9:21 |
139 138-140 |
1300 |
4/0 |
0.69 |
9:36 |
36 |
9:38 |
143 141-145 |
1377 |
2/1 |
0.75 |
17:23 |
7:47 +7:16
|
2:04:39 |
120 100-148 |
14957 |
3/0 |
0.81 |
18:01 |
38 |
10:07 |
130 120-136 |
1316 |
1/1 |
0.88 |
19:59 |
1:58 +1:36
|
31:25 |
113 93-135 |
3550 |
1/0 |
0.94 |
28:23 |
8:24 +8:10
|
2:14:28 |
109 89-125 |
14657 |
0/1 |
1.00 |
29:28 |
1:04 |
17:10 |
116 107-124 |
1992 |
0/1 |
1.06 |
31:01 |
1:34 +1:03
|
24:58 |
110 95-122 |
2747 |
1/0 |
1.09 |
31:20 |
19 |
10:00 |
128 125-130 |
1280 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:47 |
41.14% |
More |
800m |
4:26 |
8:55 |
48.60% |
More |
1km |
5:32 |
8:55 |
50.70% |
More |
Mile |
29:24 |
29:24 |
16.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:48 |
8:48 |
54.31 |
5km |
29:15 |
9:25 |
55.71 |
5M |
48:27 |
9:41 |
55.03 |
10km |
1:01:00 |
9:49 |
54.71 |
10M |
1:41:01 |
10:06 |
54.75 |
Half |
2:14:29 |
10:16 |
54.07 |
20M |
3:30:37 |
10:32 |
54.71 |
Mara |
4:40:24 |
10:42 |
54.80 |
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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