Fri 28th Sep 2018 at 4:00am by Flatlander

Run > Warm Up

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Time
3:17
Miles
0.29
Min/mi
11:19
WAVA
34.13
Cals
25
BPM
112
%MHR
62.3
B/mi
1269
Asc(m)
2
Surface
Road

2:50 400m

Notes & Comments

Warm up before 21 miles run.

1) 0.29m - 3:17(11:23/m) 115/127bpm 25cal 5.27/5.81mph

3:17

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.06	43	43	11:29	101 81-116	1161	1/0
0.13	1:28	45	12:04	122 118-124	1473	0/0
0.19	2:09	41	10:52	125 124-126	1359	0/0
0.25	4:20	2:11 +1:32	34:48	112 95-127	3898	0/1
0.28	4:45	25	12:06	111 105-115	1344	1/0

Heart

112/127max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 2m, Range 2m, Flat prediction 3:17

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:50	11:23	31.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:12	12:12	39.52
5km	40:33	13:03	40.54
5M	1:07:09	13:26	40.08
10km	1:24:33	13:36	39.85
10M	2:20:01	14:00	39.89
Half	3:06:25	14:14	39.40
20M	4:51:55	14:36	39.87
Mara	6:28:40	14:50	39.93

Bespoke Fields

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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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