Fri 5th Oct 2018 at 5:00am by Flatlander

Run > Medium Long Run

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Time
1:46:19
Miles
11.00
Min/mi
9:40
Pacing
63%
WAVA
58.07
Cals
676
BPM
130
%MHR
72.5
B/mi
1260
Asc(m)
81
Surface
Road

Notes & Comments

1 comments

Intended easy 10 miles at 9:45, HR 130.
Got it wrong on a couple of points - 11 miles, and too fast.
Kept trying to slow down in miles 2-5 but didn't succeed until 6 onwards, paradoxically with a following very light breeze.

1) 1m - 9:58(9:58/m) 121/131bpm 69cal 6.02/7.11mph
2) 1m - 9:35(9:35/m) 132/139bpm 76cal 6.26/7.14mph
3) 1m - 9:36(9:36/m) 133/138bpm 72cal 6.25/7.2mph
4) 1m - 9:31(9:31/m) 131/140bpm 66cal 6.3/7.38mph
5) 1m - 9:34(9:34/m) 134/142bpm 66cal 6.27/7.54mph
6) 1m - 9:39(9:39/m) 131/135bpm 60cal 6.21/7.52mph
7) 1m - 9:45(9:45/m) 131/134bpm 56cal 6.15/7.11mph
8) 1m - 9:39(9:39/m) 131/133bpm 53cal 6.21/7.35mph
9) 1m - 9:47(9:47/m) 133/137bpm 57cal 6.13/7.59mph
10) 1m - 9:32(9:32/m) 133/136bpm 52cal 6.3/16.66mph
11) 1m - 9:43(9:43/m) 130/136bpm 49cal 6.17/7.91mph

9:58 9:35 9:36 9:31 9:34 9:39 9:45 9:39 9:47 9:32 9:43

Fenland Flier
HR average spot on, only just above 130 per mile and speedy, the speed is returning nicely. Overpacing without the effort has to be good surely!!! :-)

Pace

65%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.50	7:59	7:59 +2:52	15:58	111 80-129	1772	1/3
1.00	12:52	4:53	9:45	129 125-131	1258	6/2
1.50	17:48	4:56	9:52	131 129-132	1292	5/1
2.00	22:27	4:39	9:18	133 126-139	1237	0/4
2.50	27:15	4:48	9:36	132 130-134	1268	2/2
3.00	32:03	4:48	9:36	134 131-138	1286	8/0
3.50	36:55	4:53	9:45	129 127-132	1258	1/6
4.00	41:34	4:39	9:18	134 129-140	1246	1/7
4.50	46:24	4:49	9:39	136 131-141	1312	8/3
5.00	51:08	4:45	9:30	132 127-137	1253	1/7
5.50	55:57	4:49	9:37	131 128-135	1260	4/2
6.00	1:00:47	4:50	9:40	131 127-135	1266	2/5
6.50	1:05:40	4:53	9:45	131 128-134	1277	3/1
7.00	1:10:32	4:53	9:46	131 128-134	1279	4/2
7.50	1:15:17	4:45	9:29	131 128-133	1243	2/4
8.00	1:20:11	4:54	9:48	131 127-133	1283	3/2
8.50	1:25:00	4:49	9:39	134 131-136	1293	3/1
9.00	1:29:58	4:58	9:55	133 131-137	1319	5/2
9.50	1:34:38	4:40	9:20	134 132-136	1251	7/4
10.00	1:42:11	7:33 +2:40	15:05	130 102-136	1962	9/6
10.50	1:47:19	5:08 +14	10:16	130 123-133	1335	2/9
11.00	1:52:21	5:02 +14	10:04	131 122-136	1320	1/3
11.01	1:52:25	4	10:14	136 136-136	1392	0/0

Heart

130/141max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 81m, Range 16m, Flat prediction 1:46:19

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:51	41.11%	More
800m	4:34	9:11	47.53%	More
1km	5:44	9:14	49.33%	More
Mile	9:20	9:20	51.69%	More
5k	29:32	9:30	55.67%	More
5 miles	47:44	9:33	56.38%	More
10k	59:30	9:35	56.62%	More
10 miles	1:38:54	9:53	56.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:22	8:22	57.63
5km	27:50	8:58	59.07
5M	46:06	9:13	58.38
10km	58:02	9:20	58.05
10M	1:36:06	9:37	58.11
Half	2:07:57	9:46	57.40
20M	3:20:22	10:01	58.08
Mara	4:26:46	10:11	58.17

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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