Thu 4th Jan 2018 at 7:00am by Flatlander

Run > General

rain
breezy

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Time
1:31:04
Miles
10.00
Min/mi
9:06
Pacing
64%
WAVA
60.72
Cals
866
BPM
144
%MHR
79.9
B/mi
1309
Asc(m)
42
Surface
Road

Notes & Comments

1 comments

10 miles @8:55, but my legs were feeling a bit weary after Sunday's race and Tuesday's 8 miles, so I ran to feel, but it turned out to be still well within the range.

Weather forecast was for several hours of heavy rain, but 10 minutes after I set out it eased to "just" steady rain.

Too many stops to cross roads, a disadvantage of running at this time of morning with heavy traffic.

1) 1m - 9:47(9:48/m) 162/182bpm 91cal 6.13/7.27mph
2) 1m - 8:58(8:58/m) 165/180bpm 95cal 6.69/8.19mph
3) 1m - 9:18(9:18/m) 152/176bpm 102cal 6.45/7.48mph
4) 1m - 9:08(9:08/m) 131/136bpm 83cal 6.57/8.09mph
5) 1m - 9:01(9:01/m) 135/139bpm 87cal 6.65/8.79mph
6) 1m - 9:03(9:03/m) 136/139bpm 87cal 6.62/7.66mph
7) 1m - 9:05(9:05/m) 134/138bpm 82cal 6.61/7.27mph
8) 1m - 8:53(8:54/m) 131/136bpm 71cal 6.75/8.24mph
9) 1m - 8:53(8:53/m) 139/147bpm 86cal 6.75/7.95mph
10) 1m - 8:57(8:57/m) 138/145bpm 82cal 6.7/7.81mph

9:47 8:58 9:18 9:08 9:01 9:03 9:05 8:53 8:53 8:57

Fenland Flier
I guess I'm lucky I'm not near a city and I've got quiet back roads close by.

Pace

22%

65%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.50	5:01	5:01	10:02	153 86-175	1534	2/2
1.00	9:48	4:47	9:35	171 162-182	1638	7/1
1.50	14:32	4:44 +11	9:27	173 165-179	1636	2/3
2.00	19:27	4:55 +29	9:50	156 122-177	1533	1/5
2.50	24:07	4:40	9:21	167 135-176	1560	3/1
3.00	28:45	4:38	9:17	135 132-138	1253	2/3
3.50	33:23	4:38	9:15	132 129-134	1222	1/3
4.00	38:45	5:23 +53	10:45	131 109-136	1408	4/1
4.50	43:21	4:35	9:11	134 132-137	1230	4/2
5.00	47:47	4:26	8:52	136 133-138	1207	6/7
5.50	52:16	4:29	8:58	136 133-139	1220	8/7
6.00	56:50	4:34	9:08	136 133-137	1241	2/5
6.50	1:01:20	4:30	9:00	135 133-138	1216	2/3
7.00	1:05:55	4:35	9:10	133 131-136	1220	2/4
7.50	1:13:04	7:09 +2:46	14:18	131 110-136	1874	4/4
8.00	1:18:05	5:01 +30	10:02	130 120-136	1304	4/3
8.50	1:22:30	4:24	8:49	138 135-142	1216	2/2
9.00	1:26:59	4:29	8:58	141 136-147	1264	3/2
9.50	1:31:26	4:28	8:55	139 137-144	1240	1/2
10.00	1:36:50	5:24 +54	10:47	136 120-141	1468	3/2

Heart

144/182max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 14m, Flat prediction 1:31:04

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:17	43.63%	More
800m	4:19	8:40	49.97%	More
1km	5:25	8:43	51.87%	More
Mile	8:47	8:47	54.44%	More
5k	28:02	9:01	58.12%	More
5 miles	46:19	9:16	57.56%	More
10k	57:58	9:20	57.56%	More
10 miles	1:36:50	9:41	57.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:56	7:56	60.24
5km	26:23	8:30	61.76
5M	43:41	8:44	61.04
10km	55:00	8:51	60.68
10M	1:31:04	9:06	60.74
Half	2:01:15	9:15	59.97
20M	3:09:52	9:30	60.69
Mara	4:12:47	9:39	60.79

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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