Sun 7th Jan 2018 at 8:00am by Flatlander
Run > Medium Long Run
breezy
cold
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Time
2:10:49
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Miles 15.00
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Min/mi 8:43
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Pacing
45%
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WAVA
64.71
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Cals
1282
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BPM
138
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%MHR
76.9
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B/mi 1208
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Asc(m)
42
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Surface
Mixed
Notes & Comments
1 comments
Plan was for 15 miles @8:45 with a HR range of 137-155. Puzzlingly, my HR was virtually at its pre-health problem level and the average HR was only 138!
First 3 miles were frosty and a little slippery. Once I was off the frost and onto the river towpath I sped up even though I was against a light breeze.
1) 1m - 8:58(8:58/m) 135/140bpm 66cal 6.69/7.64mph
2) 1m - 9:05(9:05/m) 136/139bpm 92cal 6.61/8.3mph
3) 1m - 9:01(9:02/m) 134/141bpm 89cal 6.65/8.02mph
4) 1m - 8:37(8:37/m) 135/138bpm 86cal 6.96/8.05mph
5) 1m - 8:42(8:42/m) 138/141bpm 88cal 6.89/7.94mph
6) 1m - 8:42(8:42/m) 141/144bpm 90cal 6.89/7.83mph
Took advantage of a tail breeze for the next few miles
7) 1m - 8:27(8:27/m) 139/143bpm 86cal 7.1/8.61mph
8) 1m - 8:39(8:39/m) 136/139bpm 85cal 6.94/7.81mph
9) 1m - 8:39(8:39/m) 138/142bpm 84cal 6.94/8.36mph
10) 1m - 8:38(8:38/m) 140/146bpm 85cal 6.95/8.7mph
Last few miles turned into a stiff breeze, I don't know why 13+15 were quick - I was trying to keep to 8:45mm!
11) 1m - 8:43(8:43/m) 140/142bpm 86cal 6.88/7.97mph
12) 1m - 8:43(8:43/m) 142/145bpm 88cal 6.89/7.86mph
13) 1m - 8:33(8:33/m) 141/144bpm 85cal 7.02/15.37mph
14) 1m - 8:46(8:46/m) 142/145bpm 87cal 6.85/7.76mph
15) 1m - 8:37(8:37/m) 141/145bpm 85cal 6.96/8.49mph
and the average HR was only 138! First 3 miles were frosty and a little slippery. Once I was off the frost and onto the river towpath I sped up even though I was against a light breeze.
1) 1m - 8:58(8:58/m) 135/140bpm 66cal 6.69/7.64mph
2) 1m - 9:05(9:05/m) 136/139bpm 92cal 6.61/8.3mph
3) 1m - 9:01(9:02/m) 134/141bpm 89cal 6.65/8.02mph
4) 1m - 8:37(8:37/m) 135/138bpm 86cal 6.96/8.05mph
5) 1m - 8:42(8:42/m) 138/141bpm 88cal 6.89/7.94mph
6) 1m - 8:42(8:42/m) 141/144bpm 90cal 6.89/7.83mph
Took advantage of a tail breeze for the next few miles
7) 1m - 8:27(8:27/m) 139/143bpm 86cal 7.1/8.61mph
8) 1m - 8:39(8:39/m) 136/139bpm 85cal 6.94/7.81mph
9) 1m - 8:39(8:39/m) 138/142bpm 84cal 6.94/8.36mph
10) 1m - 8:38(8:38/m) 140/146bpm 85cal 6.95/8.7mph
Last few miles turned into a stiff breeze, I don't know why 13+15 were quick - I was trying to keep to 8:45mm!
11) 1m - 8:43(8:43/m) 140/142bpm 86cal 6.88/7.97mph
12) 1m - 8:43(8:43/m) 142/145bpm 88cal 6.89/7.86mph
13) 1m - 8:33(8:33/m) 141/144bpm 85cal 7.02/15.37mph
14) 1m - 8:46(8:46/m) 142/145bpm 87cal 6.85/7.76mph
15) 1m - 8:37(8:37/m) 141/145bpm 85cal 6.96/8.49mph
8:58 9:05 9:01 8:37 8:42 8:42 8:27 8:39 8:39 8:38 8:43 8:43 8:33 8:46 8:37
Pace
| 5% | 40% | 41% | 14% |
Splits
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This looks really good fingers crossed for you you've turned a corner regards your health issues.