Fri 30th Mar 2018 at 8:00am by Flatlander
Run > General
- breezy
-
Time
52:26
-
Miles
5.00
-
Min/mi
10:29
-
Pacing
94%
-
WAVA
50.87
-
Cals
410
-
BPM
140
-
%MHR
77.8
-
B/mi
1469
-
Asc(m)
42
-
Surface
Road
Notes & Comments
1 comments
Yet another 5 miles jog ;-).
Another hardish effort, particularly in the last 2 miles, to be expected after Thursday's yoga, Pilates and cycling.
1) 1m - 10:06(10:06/m) 130/140bpm 64cal 5.94/7.01mph
2) 1m - 10:19(10:19/m) 143/148bpm 81cal 5.81/6.66mph
3) 1m - 10:29(10:29/m) 142/149bpm 87cal 5.73/7.08mph
4) 1m - 10:40(10:40/m) 146/152bpm 87cal 5.62/6.97mph
5) 1m - 10:53(10:53/m) 145/151bpm 91cal 5.52/6.68mph
10:06 10:19 10:29 10:40 10:53
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
2:42 |
2:42 |
10:47 |
121 111-128 |
1305 |
1/0 |
0.50 |
5:14 |
2:32 |
10:10 |
129 126-135 |
1311 |
0/2 |
0.75 |
7:39 |
2:25 |
9:41 |
137 135-139 |
1326 |
1/2 |
1.00 |
10:07 |
2:28 |
9:50 |
135 131-140 |
1328 |
1/2 |
1.25 |
12:39 |
2:32 |
10:07 |
142 138-145 |
1437 |
2/1 |
1.50 |
15:10 |
2:31 |
10:03 |
140 138-143 |
1407 |
2/2 |
1.75 |
17:46 |
2:36 |
10:25 |
145 143-148 |
1509 |
1/2 |
2.00 |
20:27 |
2:41 |
10:45 |
143 139-146 |
1537 |
1/0 |
2.25 |
22:54 |
2:27 |
9:48 |
140 139-142 |
1372 |
1/1 |
2.50 |
25:30 |
2:36 |
10:23 |
146 141-149 |
1516 |
2/2 |
2.75 |
28:10 |
2:41 |
10:42 |
142 140-147 |
1520 |
2/1 |
3.00 |
30:55 |
2:45 |
10:59 |
139 134-142 |
1528 |
3/3 |
3.25 |
33:33 |
2:38 |
10:34 |
142 137-146 |
1500 |
1/2 |
3.50 |
36:11 |
2:37 |
10:29 |
146 143-150 |
1531 |
2/1 |
3.75 |
38:52 |
2:41 |
10:45 |
148 144-152 |
1591 |
2/2 |
4.00 |
41:35 |
2:43 |
10:53 |
146 144-149 |
1588 |
1/1 |
4.25 |
44:17 |
2:42 |
10:47 |
148 144-151 |
1596 |
2/1 |
4.50 |
46:58 |
2:41 |
10:45 |
145 141-149 |
1559 |
2/0 |
4.75 |
49:40 |
2:42 |
10:47 |
142 139-147 |
1530 |
1/1 |
5.00 |
52:28 |
2:48 |
11:13 |
143 140-146 |
1604 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:23 |
9:35 |
37.68% |
More |
800m |
4:50 |
9:44 |
44.52% |
More |
1km |
6:06 |
9:49 |
46.04% |
More |
Mile |
9:55 |
9:55 |
48.17% |
More |
5k |
31:55 |
10:17 |
51.04% |
More |
5 miles |
52:28 |
10:30 |
50.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:31 |
9:31 |
50.22 |
5km |
31:40 |
10:12 |
51.46 |
5M |
52:26 |
10:29 |
50.85 |
10km |
1:06:01 |
10:37 |
50.55 |
10M |
1:49:19 |
10:56 |
50.60 |
Half |
2:25:33 |
11:07 |
49.96 |
20M |
3:47:55 |
11:24 |
50.56 |
Mara |
5:03:27 |
11:35 |
50.64 |
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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