Thu 11th Jan 2018 at 7:00am by Flatlander
Run > General
- drizzle
- breezy
-
Time
1:28:38
-
Miles
10.00
-
Min/mi
8:52
-
Pacing
68%
-
WAVA
62.39
-
Cals
899
-
BPM
138
-
%MHR
76.6
-
B/mi
1221
-
Asc(m)
42
-
Surface
Road
Notes & Comments
1 comments
10 miles @8:55, in heavy drizzle and a light breeze
1) 1m - 9:18(9:19/m) 131/140bpm 91cal 6.44/7.98mph
2) 1m - 8:40(8:40/m) 135/140bpm 89cal 6.92/8.01mph
3) 1m - 8:53(8:53/m) 137/141bpm 92cal 6.75/7.53mph
As usual I overshot the effort against the breeze for the next 5 miles
4) 1m - 8:42(8:42/m) 139/143bpm 90cal 6.89/8.04mph
5) 1m - 8:44(8:44/m) 142/145bpm 92cal 6.87/10.76mph
6) 1m - 8:56(8:56/m) 140/147bpm 92cal 6.72/7.53mph due to brief halt as I leapt off the path to avoid being hit by a speeding oncoming cyclist
7) 1m - 8:54(8:54/m) 142/147bpm 94cal 6.74/7.53mph
8) 1m - 8:47(8:48/m) 143/146bpm 93cal 6.82/8.06mph
Turned to home with following breeze
9) 1m - 8:48(8:48/m) 138/150bpm 86cal 6.81/9.11mph
10) 1m - 8:55(8:55/m) 135/139bpm 80cal 6.72/8.16mph
9:18 8:40 8:53 8:42 8:44 8:56 8:54 8:47 8:48 8:55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
4:38 |
4:38 |
9:16 |
124 84-134 |
1150 |
3/2 |
1.00 |
9:19 |
4:41 |
9:22 |
137 133-140 |
1282 |
7/1 |
1.50 |
13:59 |
4:40 +10
|
9:19 |
136 130-140 |
1268 |
2/3 |
2.00 |
18:17 |
4:18 +9
|
8:37 |
135 131-140 |
1162 |
0/5 |
2.50 |
22:46 |
4:29 |
8:57 |
136 132-139 |
1218 |
3/1 |
3.00 |
27:10 |
4:24 |
8:49 |
138 136-141 |
1216 |
2/3 |
3.50 |
31:36 |
4:26 |
8:53 |
138 134-142 |
1226 |
1/2 |
4.00 |
35:52 |
4:16 |
8:32 |
140 135-142 |
1194 |
3/3 |
4.50 |
40:14 |
4:22 |
8:44 |
142 140-145 |
1239 |
5/2 |
5.00 |
46:56 |
6:42 +2:21
|
13:24 |
140 124-143 |
1877 |
7/4 |
5.50 |
51:21 |
4:25 |
8:50 |
139 128-143 |
1227 |
9/9 |
6.00 |
55:51 |
4:30 |
9:00 |
141 138-147 |
1269 |
2/5 |
6.50 |
1:00:15 |
4:23 |
8:47 |
143 140-147 |
1256 |
2/3 |
7.00 |
1:04:46 |
4:32 |
9:03 |
141 139-144 |
1276 |
1/4 |
7.50 |
1:09:11 |
4:24 |
8:49 |
144 142-146 |
1269 |
4/4 |
8.00 |
1:13:34 |
4:23 |
8:46 |
143 141-145 |
1254 |
3/3 |
8.50 |
1:18:16 |
4:42 +21
|
9:24 |
139 135-148 |
1307 |
1/1 |
9.00 |
1:22:52 |
4:36 +9
|
9:12 |
137 136-140 |
1261 |
3/3 |
9.50 |
1:27:18 |
4:26 |
8:52 |
136 135-139 |
1206 |
3/2 |
10.00 |
1:32:51 |
5:33 +1:05
|
11:06 |
134 120-138 |
1488 |
3/1 |
10.00 |
1:32:53 |
2 |
10:39 |
137 137-137 |
1459 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:07 |
44.53% |
More |
800m |
4:08 |
8:19 |
52.07% |
More |
1km |
5:15 |
8:27 |
53.53% |
More |
Mile |
8:38 |
8:38 |
55.39% |
More |
5k |
27:00 |
8:41 |
60.35% |
More |
5 miles |
45:55 |
9:11 |
58.08% |
More |
10k |
56:58 |
9:10 |
58.58% |
More |
10 miles |
1:32:51 |
9:17 |
59.57% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:43 |
7:43 |
61.94 |
5km |
25:40 |
8:16 |
63.49 |
5M |
42:31 |
8:30 |
62.71 |
10km |
53:31 |
8:37 |
62.36 |
10M |
1:28:38 |
8:52 |
62.40 |
Half |
1:58:00 |
9:00 |
61.63 |
20M |
3:04:48 |
9:14 |
62.36 |
Mara |
4:06:02 |
9:23 |
62.45 |
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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