Tue 9th Jan 2018 at 5:00pm by Flatlander
Run > Warm Up
- cold
-
Time
53:17
-
Miles
5.82
-
Min/mi
9:09
-
Pacing
0%
-
WAVA
58.57
-
Cals
525
-
BPM
135
-
%MHR
74.9
-
B/mi
1234
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
Run to track, get changed, 3 laps around outside of track, wait for everyone else to arrive then a further 2 laps.
Choking on rush hour traffic fumes for first 2 miles before I could get onto side streets.
1) 1m - 10:00(10:00/m) 131/140bpm 93cal 6/13.57mph
2) 1m - 9:02(9:02/m) 137/146bpm 92cal 6.64/7.76mph
3) 1m - 9:28(9:28/m) 137/142bpm 95cal 6.34/7.4mph
4) 1m - 9:27(9:27/m) 136/140bpm 94cal 6.35/7.33mph
5) 1m - 8:41(8:41/m) 137/144bpm 85cal 6.91/7.71mph
6) 0.82m - 6:39(8:06/m) 138/147bpm 66cal 7.41/8.73mph
10:00 9:02 9:28 9:27 8:41 6:39
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
2:45 |
2:45 +2
|
11:01 |
115 80-132 |
1267 |
2/1 |
0.50 |
5:14 |
2:29 |
9:56 |
133 131-136 |
1321 |
1/1 |
0.75 |
7:38 |
2:24 |
9:37 |
137 135-139 |
1317 |
5/1 |
1.00 |
10:04 |
2:25 |
9:42 |
138 136-140 |
1338 |
3/1 |
1.25 |
12:23 |
2:19 |
9:17 |
138 136-140 |
1282 |
1/1 |
1.50 |
15:01 |
2:38 +20
|
10:31 |
139 134-146 |
1463 |
2/1 |
1.75 |
17:45 |
2:44 +37
|
10:56 |
126 108-139 |
1377 |
0/4 |
2.00 |
20:03 |
2:18 |
9:11 |
141 139-143 |
1295 |
1/0 |
2.25 |
22:22 |
2:19 |
9:16 |
139 138-141 |
1287 |
2/1 |
2.50 |
24:46 |
2:24 |
9:36 |
137 133-139 |
1315 |
3/0 |
2.75 |
27:11 |
2:25 |
9:42 |
137 135-139 |
1329 |
1/0 |
3.00 |
30:38 |
3:27 +1:07
|
13:47 |
133 114-140 |
1834 |
6/0 |
3.25 |
33:00 |
2:22 |
9:28 |
137 133-140 |
1296 |
0/5 |
3.50 |
35:24 |
2:24 |
9:36 |
134 131-138 |
1287 |
2/5 |
3.75 |
38:11 |
2:47 +28
|
11:09 |
135 130-139 |
1505 |
2/2 |
4.00 |
40:33 |
2:22 |
9:29 |
137 134-140 |
1300 |
1/3 |
4.25 |
52:12 |
11:39 +9:32
|
46:34 |
130 96-143 |
6055 |
2/3 |
4.50 |
54:32 |
2:20 |
9:22 |
135 130-137 |
1264 |
2/3 |
4.75 |
56:42 |
2:09 |
8:38 |
139 137-142 |
1200 |
3/1 |
5.00 |
58:46 |
2:04 |
8:17 |
142 140-144 |
1175 |
3/2 |
5.25 |
1:18:42 |
19:56 +17:56
|
1:19:45 |
132 98-146 |
10528 |
1/3 |
5.50 |
1:20:47 |
2:05 |
8:20 |
137 133-139 |
1142 |
2/3 |
5.75 |
1:22:48 |
2:01 |
8:03 |
140 138-142 |
1128 |
3/1 |
5.82 |
1:23:20 |
32 |
7:48 |
142 141-143 |
1107 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:48 |
46.35% |
More |
800m |
3:59 |
8:00 |
54.15% |
More |
1km |
5:02 |
8:06 |
55.80% |
More |
Mile |
9:09 |
9:09 |
52.24% |
More |
5k |
30:54 |
9:57 |
52.73% |
More |
5 miles |
57:48 |
11:34 |
46.13% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:14 |
8:14 |
58.05 |
5km |
27:24 |
8:49 |
59.47 |
5M |
45:22 |
9:04 |
58.77 |
10km |
57:07 |
9:12 |
58.43 |
10M |
1:34:34 |
9:27 |
58.49 |
Half |
2:05:55 |
9:37 |
57.75 |
20M |
3:17:11 |
9:52 |
58.44 |
Mara |
4:22:32 |
10:01 |
58.53 |
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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