Fri 21st Sep 2018 at 5:00am by Flatlander
Run > General
- windy
-
Time
1:24:16
-
Miles
9.00
-
Min/mi
9:22
-
Pacing
80%
-
WAVA
59.26
-
Cals
871
-
BPM
134
-
%MHR
74.5
-
B/mi
1255
-
Asc(m)
49
-
Surface
Road
Notes & Comments
2 comments
Another night of wind affected lack of sleep, so another early run in the dark.
1) 1m - 10:40(10:40/m) 126/132bpm 106cal 5.62/6.55mph This first mile was effectively a warm up
2) 1m - 9:46(9:46/m) 129/137bpm 97cal 6.15/7.02mph
3) 1m - 9:56(9:56/m) 130/136bpm 97cal 6.04/7.36mph
4) 1m - 9:21(9:21/m) 134/137bpm 96cal 6.42/8.65mph
5) 1m - 9:06(9:06/m) 136/141bpm 95cal 6.6/7.95mph
Turned onto the Busway and the weather map had shown that I would be running mainly against the wind, but in fact it was quite helpful :-).
6) 1m - 8:59(8:59/m) 137/141bpm 94cal 6.66/7.58mph
7) 1m - 8:57(8:57/m) 138/143bpm 95cal 6.7/7.37mph
8) 1m - 8:50(8:50/m) 143/145bpm 96cal 6.79/7.61mph
9) 1m - 8:36(8:36/m) 143/146bpm 95cal 6.97/7.89mph
10:40 9:46 9:56 9:21 9:06 8:59 8:57 8:50 8:36
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
3:10 |
3:10 +29
|
12:40 |
116 97-128 |
1469 |
1/1 |
0.50 |
6:05 |
2:55 +13
|
11:41 |
127 124-128 |
1485 |
1/2 |
0.75 |
8:47 |
2:41 |
10:45 |
129 124-132 |
1388 |
0/1 |
1.00 |
11:23 |
2:36 |
10:25 |
130 128-132 |
1354 |
2/2 |
1.25 |
13:55 |
2:32 |
10:09 |
130 128-131 |
1320 |
1/1 |
1.50 |
17:02 |
3:07 +46
|
12:29 |
124 109-134 |
1547 |
2/2 |
1.75 |
19:31 |
2:29 |
9:55 |
131 129-134 |
1298 |
4/0 |
2.00 |
21:54 |
2:23 |
9:32 |
132 128-136 |
1259 |
1/4 |
2.25 |
24:20 |
2:26 |
9:42 |
133 130-134 |
1290 |
0/0 |
2.50 |
26:47 |
2:28 |
9:52 |
134 132-135 |
1322 |
1/1 |
2.75 |
30:52 |
4:05 +1:35
|
16:19 |
124 106-136 |
2024 |
1/1 |
3.00 |
33:26 |
2:33 |
10:13 |
130 115-134 |
1329 |
2/1 |
3.25 |
35:42 |
2:17 |
9:07 |
134 132-135 |
1222 |
1/0 |
3.50 |
38:06 |
2:23 |
9:32 |
133 130-137 |
1269 |
3/2 |
3.75 |
40:28 |
2:23 |
9:32 |
134 132-135 |
1276 |
1/2 |
4.00 |
42:46 |
2:18 |
9:11 |
135 132-137 |
1241 |
2/2 |
4.25 |
44:58 |
2:12 |
8:47 |
137 136-139 |
1204 |
0/5 |
4.50 |
47:19 |
2:21 |
9:22 |
135 133-138 |
1265 |
1/1 |
4.75 |
49:39 |
2:21 |
9:22 |
135 133-138 |
1265 |
1/1 |
5.00 |
51:53 |
2:13 |
8:54 |
138 137-141 |
1228 |
1/1 |
5.25 |
54:07 |
2:14 |
8:55 |
138 135-140 |
1232 |
2/1 |
5.50 |
56:23 |
2:16 |
9:05 |
135 131-139 |
1227 |
0/2 |
5.75 |
58:33 |
2:10 |
8:42 |
136 134-138 |
1183 |
0/2 |
6.00 |
1:00:53 |
2:20 |
9:21 |
137 135-140 |
1280 |
1/0 |
6.25 |
1:03:13 |
2:19 |
9:18 |
137 135-140 |
1273 |
1/1 |
6.50 |
1:05:24 |
2:11 |
8:43 |
139 137-142 |
1212 |
0/3 |
6.75 |
1:07:38 |
2:14 |
8:58 |
138 135-140 |
1236 |
1/0 |
7.00 |
1:09:51 |
2:13 |
8:51 |
140 137-143 |
1240 |
1/1 |
7.25 |
1:12:05 |
2:14 |
8:56 |
143 141-144 |
1277 |
1/0 |
7.50 |
1:14:14 |
2:09 |
8:36 |
142 140-145 |
1221 |
1/1 |
7.75 |
1:16:29 |
2:15 |
9:00 |
143 140-145 |
1286 |
1/2 |
8.00 |
1:18:41 |
2:12 |
8:49 |
142 141-145 |
1251 |
2/1 |
8.25 |
1:20:50 |
2:09 |
8:35 |
143 141-145 |
1227 |
1/2 |
8.50 |
1:22:59 |
2:09 |
8:38 |
142 140-143 |
1226 |
2/1 |
8.75 |
1:25:12 |
2:13 |
8:52 |
143 140-145 |
1267 |
2/0 |
9.00 |
1:27:17 |
2:05 |
8:22 |
145 143-146 |
1213 |
1/1 |
9.00 |
1:27:20 |
3 |
9:47 |
145 145-145 |
1419 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:20 |
43.60% |
More |
800m |
4:16 |
8:35 |
50.83% |
More |
1km |
5:21 |
8:36 |
52.97% |
More |
Mile |
8:36 |
8:36 |
56.04% |
More |
5k |
27:23 |
8:49 |
60.06% |
More |
5 miles |
44:30 |
8:54 |
60.48% |
More |
10k |
56:02 |
9:01 |
60.13% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:12 |
8:12 |
58.80 |
5km |
27:17 |
8:47 |
60.26 |
5M |
45:12 |
9:02 |
59.55 |
10km |
56:54 |
9:09 |
59.21 |
10M |
1:34:13 |
9:25 |
59.27 |
Half |
2:05:27 |
9:35 |
58.54 |
20M |
3:16:27 |
9:49 |
59.24 |
Mara |
4:21:33 |
9:59 |
59.33 |
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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That wind really did help that last mile
It certainly did, it was right behind me, you can tell by the way the HR didn't increase from the previous mile :-).