Sun 5th Aug 2018 at 10:00am by Flatlander
Run > Recovery Run
- warm
-
Time
47:44
-
Miles
5.00
-
Min/mi
9:33
-
Pacing
94%
-
WAVA
56.41
-
Cals
396
-
BPM
137
-
%MHR
76.2
-
B/mi
1310
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
1 comments
Still stiff quads, calves and shins so another recovery run.
Over farm trails to Gun's Lane and on to half a lap of IVC before finishing at the Co-Op and bike shop. Very nice run :-).
Only 45 minutes after finishing a 32 miles bike ride so I must have loosened up a bit because the run wasn't too bad. I must have been on automatic since the pace was so even ;-)!
1) 1m - 9:35(9:35/m) 129/136bpm 78cal 6.26/7.59mph
2) 1m - 9:30(9:31/m) 136/140bpm 80cal 6.31/7.66mph
3) 1m - 9:34(9:34/m) 139/145bpm 80cal 6.27/7.56mph
4) 1m - 9:34(9:34/m) 143/147bpm 81cal 6.27/8mph
5) 1m - 9:31(9:31/m) 142/147bpm 77cal 6.31/7.69mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
2:26 |
2:26 |
9:44 |
118 94-128 |
1148 |
2/1 |
0.50 |
4:48 |
2:22 |
9:28 |
130 127-133 |
1230 |
2/3 |
0.75 |
7:11 |
2:23 |
9:33 |
133 132-135 |
1271 |
6/1 |
1.00 |
9:36 |
2:25 |
9:40 |
133 129-136 |
1286 |
0/5 |
1.25 |
12:01 |
2:25 |
9:39 |
134 132-135 |
1292 |
1/4 |
1.50 |
14:22 |
2:21 |
9:25 |
136 135-139 |
1280 |
1/2 |
1.75 |
16:44 |
2:21 |
9:26 |
136 134-138 |
1282 |
2/2 |
2.00 |
19:06 |
2:23 |
9:31 |
136 132-139 |
1294 |
2/1 |
2.25 |
21:36 |
2:30 |
9:58 |
136 134-138 |
1356 |
3/1 |
2.50 |
24:01 |
2:25 |
9:40 |
138 136-140 |
1333 |
2/1 |
2.75 |
26:19 |
2:19 |
9:14 |
140 139-142 |
1293 |
1/1 |
3.00 |
28:39 |
2:20 |
9:21 |
142 138-145 |
1327 |
1/1 |
3.25 |
30:54 |
2:15 |
9:00 |
144 142-147 |
1297 |
2/1 |
3.50 |
33:19 |
2:24 |
9:38 |
143 142-145 |
1376 |
3/1 |
3.75 |
35:43 |
2:24 |
9:36 |
141 139-143 |
1353 |
3/3 |
4.00 |
38:15 |
2:32 |
10:08 |
142 140-143 |
1440 |
3/2 |
4.25 |
40:37 |
2:22 |
9:28 |
144 140-146 |
1363 |
3/2 |
4.50 |
42:56 |
2:19 |
9:17 |
141 139-143 |
1308 |
1/2 |
4.75 |
45:21 |
2:25 |
9:39 |
142 139-145 |
1371 |
0/2 |
5.00 |
47:45 |
2:24 |
9:38 |
140 136-144 |
1348 |
2/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:55 |
40.76% |
More |
800m |
4:34 |
9:10 |
47.59% |
More |
1km |
5:42 |
9:11 |
49.64% |
More |
Mile |
9:13 |
9:13 |
52.30% |
More |
5k |
29:29 |
9:29 |
55.77% |
More |
5 miles |
47:45 |
9:33 |
56.36% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:40 |
8:40 |
55.63 |
5km |
28:50 |
9:17 |
57.02 |
5M |
47:44 |
9:33 |
56.39 |
10km |
1:00:06 |
9:40 |
56.06 |
10M |
1:39:31 |
9:57 |
56.12 |
Half |
2:12:30 |
10:07 |
55.43 |
20M |
3:27:30 |
10:23 |
56.09 |
Mara |
4:36:15 |
10:33 |
56.18 |
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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Nice pace and HR, you're always on automatic