Wed 3rd Oct 2018 at 5:00am by Flatlander
Run > Medium Long Run
-
Time
1:39:15
-
Miles
11.25
-
Min/mi
8:49
-
Pacing
54%
-
WAVA
63.72
-
Cals
963
-
BPM
138
-
%MHR
76.5
-
B/mi
1215
-
Asc(m)
64
-
Surface
Road
Notes & Comments
4 comments
Intended 11 miles with 2 miles warm up, 7 miles @8:30 finishing with 2 miles easy.
Very little breeze.
1) 1m - 9:49(9:49/m) 124/136bpm 80cal 6.11/7.31mph
2) 1m - 9:18(9:19/m) 132/138bpm 85cal 6.44/7.35mph
Started the 7 miles @8:30 except the next 2 1/2 miles were over rough ground in the the dark.
3) 1m - 8:59(8:59/m) 139/141bpm 88cal 6.68/7.97mph
4) 1m - 8:57(8:57/m) 134/143bpm 81cal 6.71/8.98mph
5) 1m - 8:50(8:50/m) 134/141bpm 79cal 6.8/8.27mph Off the rough ground at 5 1/2 miles and started to speed up.
Got going properly for the next 5 miles
6) 1m - 8:24(8:24/m) 141/148bpm 81cal 7.14/7.98mph
7) 1m - 8:20(8:20/m) 145/149bpm 86cal 7.21/8.17mph
8) 1m - 8:29(8:30/m) 145/150bpm 87cal 7.06/7.95mph
9) 1m - 8:31(8:32/m) 148/151bpm 92cal 7.04/7.67mph
10) 1m - 8:10(8:11/m) 150/156bpm 90cal 7.34/8.12mph
Eased up
11) 1m - 9:12(9:12/m) 144/154bpm 92cal 6.52/7.55mph
12) 0.25m - 2:15(8:57/m) 143/146bpm 22cal 6.7/7.25mph
9:49 9:18 8:59 8:57 8:50 8:24 8:20 8:29 8:31 8:10 9:12 2:15
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.50 |
8:24 |
8:24 +3:26
|
16:47 |
112 82-131 |
1880 |
2/2 |
| 1.00 |
13:43 |
5:19 +28
|
10:39 |
130 114-136 |
1384 |
1/4 |
| 1.50 |
19:34 |
5:51 +1:14
|
11:41 |
130 105-136 |
1520 |
4/4 |
| 2.00 |
24:15 |
4:42 |
9:23 |
134 127-138 |
1258 |
6/3 |
| 2.50 |
28:42 |
4:27 |
8:54 |
138 133-140 |
1228 |
1/2 |
| 3.00 |
33:14 |
4:32 |
9:05 |
140 137-141 |
1271 |
5/1 |
| 3.50 |
38:12 |
4:58 +42
|
9:55 |
137 122-140 |
1359 |
4/4 |
| 4.00 |
45:08 |
6:56 +2:18
|
13:52 |
130 98-141 |
1804 |
2/3 |
| 4.50 |
50:20 |
5:11 +25
|
10:23 |
132 122-138 |
1370 |
2/3 |
| 5.00 |
56:15 |
5:55 +1:50
|
11:51 |
134 102-141 |
1587 |
5/4 |
| 5.50 |
1:00:27 |
4:12 |
8:23 |
143 140-146 |
1200 |
3/4 |
| 6.00 |
1:06:05 |
5:38 +1:26
|
11:17 |
137 102-147 |
1546 |
2/3 |
| 6.50 |
1:10:21 |
4:15 |
8:31 |
145 141-147 |
1234 |
2/1 |
| 7.00 |
1:14:48 |
4:28 +23
|
8:55 |
145 137-149 |
1293 |
3/2 |
| 7.50 |
1:18:56 |
4:08 |
8:17 |
146 139-149 |
1209 |
0/4 |
| 8.00 |
1:23:18 |
4:22 |
8:43 |
145 143-148 |
1264 |
1/1 |
| 8.50 |
1:27:31 |
4:13 |
8:27 |
147 145-149 |
1241 |
2/3 |
| 9.00 |
1:31:49 |
4:18 |
8:36 |
149 147-151 |
1281 |
3/1 |
| 9.50 |
1:36:20 |
4:31 +26
|
9:02 |
149 140-151 |
1345 |
2/2 |
| 10.00 |
1:40:26 |
4:06 |
8:11 |
152 149-156 |
1244 |
3/3 |
| 10.50 |
1:45:06 |
4:40 |
9:20 |
143 139-154 |
1336 |
4/3 |
| 11.00 |
1:49:38 |
4:33 |
9:05 |
143 139-147 |
1299 |
4/1 |
| 11.25 |
1:51:52 |
2:14 |
8:58 |
143 142-146 |
1281 |
2/2 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:56 |
7:49 |
46.54% |
More |
| 800m |
4:00 |
8:02 |
54.31% |
More |
| 1km |
5:03 |
8:07 |
56.12% |
More |
| Mile |
8:18 |
8:18 |
58.09% |
More |
| 5k |
26:29 |
8:31 |
62.10% |
More |
| 5 miles |
43:22 |
8:40 |
62.08% |
More |
| 10k |
54:52 |
8:50 |
61.40% |
More |
| 10 miles |
1:35:46 |
9:35 |
58.31% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:38 |
7:38 |
63.16 |
| 5km |
25:22 |
8:10 |
64.81 |
| 5M |
42:01 |
8:24 |
64.06 |
| 10km |
52:54 |
8:31 |
63.69 |
| 10M |
1:27:36 |
8:46 |
63.75 |
| Half |
1:56:38 |
8:54 |
62.97 |
| 20M |
3:02:39 |
9:08 |
63.72 |
| Mara |
4:03:10 |
9:17 |
63.82 |
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
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry
I’ve running and once again after last nights interval session. It’s doing you no harm at all, your plan is working nicely.
*Nice* running (bloody autocorrect).
It certainly seems to be. My 5 week plan ends this weekend, then it's 2 weeks of taper :-). Only 2 weeks? Eek! Will I be ready?
I’m absolutely sure you will be. Enjoy it.