Thu 31st May 2018 at 7:00am by Flatlander
Run > General
-
Time
1:16:46
-
Miles
7.50
-
Min/mi
10:14
-
Pacing
93%
-
WAVA
53.62
-
Cals
605
-
BPM
113
-
%MHR
63
-
B/mi
1160
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
2 comments
First post 4 weeks "no strenuous exercise" run. Intended HR 115bpm, although I accidentally kept hitting 120 because I was feeling comfortable. Given it was rush hour, I surprisingly had to stop only once to cross several busy roads :-).
1) 1m - 10:16(10:16/m) 109/118bpm 87cal 5.85/6.76mph
2) 1m - 10:06(10:06/m) 114/120bpm 92cal 5.94/7.88mph
3) 1m - 10:24(10:24/m) 114/120bpm 87cal 5.76/7.6mph
4) 1m - 10:02(10:03/m) 114/117bpm 79cal 5.97/7.3mph
5) 1m - 10:38(10:38/m) 115/120bpm 81cal 5.65/6.86mph
6) 1m - 10:21(10:21/m) 116/120bpm 79cal 5.8/6.95mph
7) 1m - 9:53(9:53/m) 113/115bpm 65cal 6.08/8.14mph "Quick" because the first part was down a slope.
8) 0.5m - 5:07(10:13/m) 115/118bpm 35cal 5.88/7.01mph
10:16 10:06 10:24 10:02 10:38 10:21 9:53 5:07
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
2:44 |
2:44 |
10:56 |
98 69-108 |
1072 |
2/2 |
| 0.50 |
5:26 |
2:42 +19
|
10:49 |
109 105-113 |
1179 |
2/2 |
| 0.75 |
8:02 |
2:35 |
10:22 |
114 112-118 |
1182 |
4/1 |
| 1.00 |
10:35 |
2:33 |
10:12 |
113 110-117 |
1153 |
1/1 |
| 1.25 |
13:02 |
2:27 |
9:48 |
114 109-116 |
1116 |
0/3 |
| 1.50 |
15:36 |
2:34 |
10:15 |
114 109-117 |
1169 |
5/1 |
| 1.75 |
18:03 |
2:28 |
9:50 |
112 109-114 |
1101 |
2/2 |
| 2.00 |
20:41 |
2:38 |
10:32 |
117 114-120 |
1232 |
6/3 |
| 2.25 |
23:16 |
2:35 |
10:21 |
110 107-116 |
1139 |
3/3 |
| 2.50 |
25:56 |
2:40 |
10:39 |
117 115-120 |
1246 |
1/1 |
| 2.75 |
28:27 |
2:31 |
10:03 |
112 110-116 |
1126 |
0/3 |
| 3.00 |
31:05 |
2:38 |
10:31 |
116 112-118 |
1220 |
4/0 |
| 3.25 |
33:36 |
2:31 |
10:04 |
112 108-116 |
1128 |
2/2 |
| 3.50 |
36:11 |
2:35 |
10:22 |
115 113-117 |
1192 |
1/1 |
| 3.75 |
38:37 |
2:26 |
9:44 |
115 113-116 |
1119 |
0/4 |
| 4.00 |
41:08 |
2:31 |
10:02 |
115 113-117 |
1155 |
1/2 |
| 4.25 |
43:42 |
2:34 |
10:17 |
115 112-117 |
1182 |
1/3 |
| 4.50 |
46:24 |
2:42 |
10:49 |
115 111-118 |
1244 |
2/0 |
| 4.75 |
49:01 |
2:37 |
10:27 |
114 112-117 |
1191 |
2/1 |
| 5.00 |
51:46 |
2:45 |
11:01 |
117 113-120 |
1289 |
5/0 |
| 5.25 |
54:36 |
2:50 |
11:19 |
116 112-119 |
1312 |
2/1 |
| 5.50 |
57:05 |
2:29 |
9:56 |
116 112-120 |
1153 |
1/2 |
| 5.75 |
59:37 |
2:33 |
10:10 |
116 112-120 |
1180 |
6/0 |
| 6.00 |
1:02:07 |
2:30 |
9:58 |
115 114-118 |
1147 |
2/3 |
| 6.25 |
1:04:33 |
2:26 |
9:44 |
112 111-114 |
1089 |
0/6 |
| 6.50 |
1:06:55 |
2:22 |
9:27 |
113 111-115 |
1068 |
0/6 |
| 6.75 |
1:09:27 |
2:32 |
10:09 |
113 111-114 |
1146 |
0/2 |
| 7.00 |
1:12:00 |
2:33 |
10:11 |
113 111-114 |
1151 |
2/1 |
| 7.25 |
1:14:35 |
2:36 |
10:23 |
114 112-115 |
1184 |
1/1 |
| 7.50 |
1:17:05 |
2:30 |
10:03 |
116 113-118 |
1166 |
2/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:19 |
9:19 |
39.03% |
More |
| 800m |
4:45 |
9:34 |
45.63% |
More |
| 1km |
5:58 |
9:36 |
47.48% |
More |
| Mile |
9:47 |
9:47 |
49.27% |
More |
| 5k |
31:35 |
10:10 |
52.04% |
More |
| 5 miles |
51:10 |
10:14 |
52.60% |
More |
| 10k |
1:03:33 |
10:14 |
53.02% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:04 |
9:04 |
53.18 |
| 5km |
30:10 |
9:43 |
54.50 |
| 5M |
49:57 |
9:59 |
53.88 |
| 10km |
1:02:53 |
10:07 |
53.58 |
| 10M |
1:44:08 |
10:25 |
53.63 |
| Half |
2:18:39 |
10:35 |
52.97 |
| 20M |
3:37:07 |
10:51 |
53.60 |
| Mara |
4:49:04 |
11:02 |
53.69 |
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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Great you felt comfortable, nice run.
It's nice to feel comfortable again :-).