Wed 30th May 2018 at 8:00am by Flatlander
Run > General
-
Time
1:13:30
-
Miles
7.00
-
Min/mi
10:30
-
Pacing
91%
-
WAVA
52.07
-
Cals
582
-
BPM
114
-
%MHR
63.5
-
B/mi
1201
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
1 comments
Last day of 4 weeks "no strenuous exercise" so I marked the occasion by running at an intended HR of 115 instead of the previous 110.
1) 1m - 10:41(10:41/m) 113/120bpm 96cal 5.61/6.52mph
2) 1m - 10:27(10:28/m) 116/119bpm 95cal 5.74/7.19mph
3) 1m - 10:24(10:24/m) 116/120bpm 89cal 5.77/6.75mph
4) 1m - 10:28(10:28/m) 114/118bpm 80cal 5.74/7.97mph
5) 1m - 10:41(10:42/m) 114/120bpm 78cal 5.61/7.2mph
6) 1m - 10:27(10:27/m) 114/118bpm 72cal 5.74/7.21mph
7) 1m - 10:22(10:22/m) 115/117bpm 72cal 5.79/6.9mph
10:41 10:27 10:24 10:28 10:41 10:27 10:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
2:45 |
2:45 |
10:58 |
106 87-113 |
1163 |
2/1 |
0.50 |
5:22 |
2:37 |
10:29 |
114 111-115 |
1195 |
1/1 |
0.75 |
8:02 |
2:40 |
10:39 |
118 115-119 |
1258 |
3/1 |
1.00 |
10:42 |
2:40 |
10:41 |
116 114-118 |
1239 |
5/3 |
1.25 |
13:16 |
2:34 |
10:17 |
117 114-119 |
1204 |
1/3 |
1.50 |
15:49 |
2:33 |
10:11 |
115 113-118 |
1171 |
3/2 |
1.75 |
18:28 |
2:40 |
10:38 |
118 114-119 |
1255 |
3/4 |
2.00 |
21:10 |
2:41 |
10:45 |
114 112-116 |
1225 |
1/4 |
2.25 |
23:48 |
2:38 |
10:33 |
114 111-117 |
1203 |
3/0 |
2.50 |
26:22 |
2:34 |
10:16 |
116 115-118 |
1191 |
5/0 |
2.75 |
28:56 |
2:34 |
10:16 |
116 113-119 |
1192 |
0/3 |
3.00 |
31:33 |
2:37 |
10:27 |
117 111-120 |
1224 |
0/3 |
3.25 |
34:02 |
2:29 |
9:57 |
112 109-115 |
1113 |
0/1 |
3.50 |
36:50 |
2:48 |
11:11 |
115 112-117 |
1287 |
1/1 |
3.75 |
39:34 |
2:44 |
10:56 |
114 112-115 |
1247 |
0/0 |
4.00 |
42:01 |
2:27 |
9:48 |
114 113-116 |
1117 |
0/0 |
4.25 |
44:35 |
2:35 |
10:18 |
114 112-115 |
1174 |
2/0 |
4.50 |
47:20 |
2:44 |
10:58 |
115 114-117 |
1261 |
2/0 |
4.75 |
50:01 |
2:41 |
10:43 |
116 111-119 |
1244 |
2/1 |
5.00 |
53:14 |
3:13 +33
|
12:53 |
111 107-116 |
1430 |
3/3 |
5.25 |
55:52 |
2:38 |
10:33 |
112 107-118 |
1182 |
3/4 |
5.50 |
58:29 |
2:37 |
10:29 |
112 107-115 |
1175 |
2/5 |
5.75 |
1:01:07 |
2:37 |
10:29 |
116 115-116 |
1216 |
0/2 |
6.00 |
1:03:41 |
2:34 |
10:18 |
116 114-117 |
1194 |
2/3 |
6.25 |
1:06:19 |
2:38 |
10:33 |
115 114-117 |
1214 |
1/1 |
6.50 |
1:08:59 |
2:39 |
10:38 |
113 111-114 |
1201 |
1/1 |
6.75 |
1:11:28 |
2:29 |
9:55 |
115 113-116 |
1141 |
1/1 |
7.00 |
1:14:03 |
2:35 |
10:23 |
116 115-117 |
1204 |
2/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:22 |
9:30 |
38.24% |
More |
800m |
4:59 |
10:01 |
43.61% |
More |
1km |
6:18 |
10:08 |
44.92% |
More |
Mile |
10:13 |
10:13 |
47.18% |
More |
5k |
32:21 |
10:25 |
50.81% |
More |
5 miles |
52:54 |
10:35 |
50.88% |
More |
10k |
1:05:38 |
10:34 |
51.33% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:21 |
9:21 |
51.57 |
5km |
31:04 |
10:00 |
52.92 |
5M |
51:27 |
10:17 |
52.31 |
10km |
1:04:47 |
10:26 |
52.01 |
10M |
1:47:16 |
10:44 |
52.06 |
Half |
2:22:49 |
10:54 |
51.42 |
20M |
3:43:39 |
11:11 |
52.04 |
Mara |
4:57:46 |
11:22 |
52.12 |
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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115 you rebel Nice even pacing and HR though.