Sun 30th Sep 2018 at 10:00am by Flatlander
Run > Race
- breezy
-
Time
38:37
-
Miles
5.00
-
Min/mi
7:43
-
Pacing
94%
-
WAVA
69.73
-
Cals
472
-
BPM
164
-
%MHR
91
-
B/mi
1265
-
Asc(m)
57
-
Surface
Road
Notes & Comments
Saffron Striders Fast 5 race.
I was still a bit tired after Friday's 21 miles run, but I ran this as best I could, putting in a hard effort straight from the start, as the HR shows.
1) 1m - 7:37(7:37/m) 157/164bpm 89cal 7.87/9.36mph
2) 1m - 7:30(7:30/m) 164/169bpm 93cal 8/9.15mph
3) 1m - 7:32(7:32/m) 166/168bpm 93cal 7.97/9.08mph
4) 1m - 7:57(7:57/m) 166/169bpm 99cal 7.54/8.95mph
5) 1m - 7:19(7:19/m) 168/173bpm 90cal 8.21/9.7mph
6) 0.13m - 42(5:32/m) 174/178bpm 8cal 10.84/11.79mph
7:37 7:30 7:32 7:57 7:19 42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
1:57 |
1:57 |
7:46 |
141 105-157 |
1096 |
4/1 |
0.50 |
3:54 |
1:58 |
7:50 |
157 156-159 |
1231 |
5/5 |
0.75 |
5:45 |
1:51 |
7:23 |
160 158-164 |
1181 |
3/3 |
1.00 |
7:38 |
1:53 |
7:33 |
162 161-163 |
1224 |
4/5 |
1.25 |
9:29 |
1:51 |
7:23 |
163 161-164 |
1204 |
1/5 |
1.50 |
11:18 |
1:49 |
7:16 |
163 161-165 |
1185 |
1/3 |
1.75 |
13:10 |
1:52 |
7:29 |
165 162-168 |
1235 |
3/4 |
2.00 |
15:08 |
1:57 |
7:49 |
167 166-168 |
1307 |
6/2 |
2.25 |
16:57 |
1:49 |
7:18 |
166 165-168 |
1211 |
1/0 |
2.50 |
18:49 |
1:52 |
7:30 |
165 164-167 |
1237 |
2/3 |
2.75 |
20:46 |
1:57 |
7:46 |
166 165-168 |
1290 |
3/1 |
3.00 |
22:40 |
1:54 |
7:35 |
167 165-168 |
1266 |
4/3 |
3.25 |
24:33 |
1:53 |
7:32 |
167 166-169 |
1259 |
2/2 |
3.50 |
26:31 |
1:58 |
7:52 |
167 165-168 |
1314 |
1/3 |
3.75 |
28:32 |
2:01 |
8:04 |
166 164-167 |
1340 |
1/2 |
4.00 |
30:36 |
2:04 |
8:17 |
165 163-166 |
1366 |
1/1 |
4.25 |
32:25 |
1:49 |
7:17 |
166 165-169 |
1209 |
2/2 |
4.50 |
34:17 |
1:52 |
7:27 |
167 165-169 |
1244 |
1/2 |
4.75 |
36:12 |
1:55 |
7:38 |
167 166-169 |
1276 |
5/5 |
5.00 |
37:55 |
1:44 |
6:55 |
170 167-172 |
1174 |
4/4 |
5.12 |
38:37 |
42 |
5:34 |
174 171-178 |
970 |
3/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:32 |
6:09 |
59.08% |
More |
800m |
3:24 |
6:51 |
63.77% |
More |
1km |
4:19 |
6:57 |
65.56% |
More |
Mile |
7:10 |
7:10 |
67.24% |
More |
5k |
23:21 |
7:31 |
70.41% |
More |
5 miles |
37:39 |
7:32 |
71.50% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:01 |
7:01 |
68.71 |
5km |
23:19 |
7:30 |
70.51 |
5M |
38:37 |
7:43 |
69.70 |
10km |
48:37 |
7:49 |
69.30 |
10M |
1:20:31 |
8:03 |
69.36 |
Half |
1:47:12 |
8:11 |
68.51 |
20M |
2:47:52 |
8:24 |
69.33 |
Mara |
3:43:30 |
8:32 |
69.43 |
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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