Wed 19th Sep 2018 at 5:00am by Flatlander
Run > Tempo
- windy
-
Time
45:22
-
Miles
5.00
-
Min/mi
9:04
-
Pacing
60%
-
WAVA
59.35
-
Cals
348
-
BPM
139
-
%MHR
77.3
-
B/mi
1262
-
Asc(m)
27
-
Surface
Mixed
Notes & Comments
Kept being woken up in the night by the wind, so I thought I may as well go for an early run in the dark.
It was a recovery cum tempo run, if such a thing exists. My legs were still a bit stiff and aching after Sunday's Harvest Trail Half, so the 1st mile was an easy warm up, the middle 3 at a not very quick tempo pace, and the last mile was a cool down across fields, still in the dark. Legs felt alright at the end :-).
Obvious where the wind was behind me in the 4th mile :-).
1) 1m - 9:58(9:59/m) 127/137bpm 69cal 6.02/7.57mph
2) 1m - 8:47(8:47/m) 143/150bpm 71cal 6.82/8.35mph
3) 1m - 8:41(8:41/m) 145/150bpm 71cal 6.91/8.16mph
4) 1m - 8:19(8:19/m) 150/157bpm 72cal 7.22/8.34mph
5) 1m - 9:37(9:37/m) 140/156bpm 65cal 6.24/7.43mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
3:52 |
3:52 +1:18
|
15:28 |
112 81-130 |
1732 |
1/1 |
0.50 |
6:24 |
2:32 |
10:09 |
129 125-132 |
1308 |
1/2 |
0.75 |
8:53 |
2:29 |
9:57 |
132 128-137 |
1313 |
0/1 |
1.00 |
11:18 |
2:25 |
9:39 |
133 129-135 |
1283 |
2/2 |
1.25 |
13:35 |
2:17 |
9:08 |
139 135-141 |
1271 |
1/1 |
1.50 |
15:50 |
2:15 |
8:58 |
142 140-143 |
1273 |
2/2 |
1.75 |
17:55 |
2:05 |
8:20 |
146 141-148 |
1218 |
4/0 |
2.00 |
20:05 |
2:10 |
8:41 |
147 145-150 |
1276 |
0/2 |
2.25 |
22:18 |
2:13 |
8:50 |
147 145-149 |
1300 |
1/1 |
2.50 |
24:33 |
2:15 |
9:01 |
146 144-149 |
1317 |
1/2 |
2.75 |
26:40 |
2:07 |
8:26 |
148 145-149 |
1249 |
2/1 |
3.00 |
29:32 |
2:52 +46
|
11:29 |
141 125-149 |
1620 |
1/1 |
3.25 |
31:33 |
2:01 |
8:03 |
147 144-148 |
1183 |
1/1 |
3.50 |
33:41 |
2:09 |
8:34 |
150 147-152 |
1286 |
0/0 |
3.75 |
35:52 |
2:11 |
8:44 |
149 146-151 |
1301 |
2/0 |
4.00 |
37:51 |
1:59 |
7:55 |
155 151-157 |
1228 |
2/1 |
4.25 |
40:22 |
2:31 |
10:03 |
148 144-156 |
1487 |
2/0 |
4.50 |
42:47 |
2:25 |
9:41 |
143 141-145 |
1385 |
1/2 |
4.75 |
45:42 |
2:55 +40
|
11:41 |
136 122-143 |
1588 |
1/1 |
5.00 |
49:39 |
3:57 +1:32
|
15:46 |
132 107-144 |
2082 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:53 |
46.10% |
More |
800m |
4:07 |
8:16 |
52.78% |
More |
1km |
5:10 |
8:19 |
54.79% |
More |
Mile |
8:19 |
8:19 |
58.02% |
More |
5k |
27:36 |
8:53 |
59.58% |
More |
5 miles |
49:40 |
9:56 |
54.19% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:14 |
8:14 |
58.56 |
5km |
27:24 |
8:49 |
60.00 |
5M |
45:22 |
9:04 |
59.33 |
10km |
57:07 |
9:12 |
58.99 |
10M |
1:34:35 |
9:28 |
59.04 |
Half |
2:05:56 |
9:37 |
58.32 |
20M |
3:17:12 |
9:52 |
59.02 |
Mara |
4:22:34 |
10:01 |
59.10 |
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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