Tue 4th Jun 2019 at 10:00am by Flatlander
Run > Recovery Run
- breezy
-
Time
29:38
-
Miles
2.53
-
Min/mi
11:43
-
Pacing
96%
-
WAVA
45.10
-
Cals
210
-
BPM
122
-
%MHR
67.8
-
B/mi
1428
-
Asc(m)
18
-
Surface
Mixed
Notes & Comments
1 comments
Very slow recovery jog, still very weary after Sunday's "race" - I must have put more effort into it than I realised at the time!
1) 1m - 11:44(11:44/m) 119/126bpm 83cal 5.11/5.87mph
2) 1m - 11:44(11:44/m) 124/133bpm 84cal 5.11/5.97mph
3) 0.53m - 6:10(11:44/m) 126/132bpm 43cal 5.12/5.7mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
1:27 |
1:27 |
11:35 |
108 82-119 |
1250 |
1/1 |
0.25 |
2:52 |
1:25 |
11:23 |
117 114-119 |
1332 |
1/0 |
0.38 |
4:23 |
1:31 |
12:08 |
123 117-126 |
1493 |
1/0 |
0.50 |
5:53 |
1:29 |
11:54 |
120 116-124 |
1429 |
1/0 |
0.63 |
7:21 |
1:28 |
11:47 |
121 120-122 |
1426 |
1/1 |
0.75 |
8:47 |
1:26 |
11:26 |
121 120-123 |
1384 |
0/3 |
0.88 |
10:17 |
1:31 |
12:04 |
121 119-122 |
1461 |
0/3 |
1.00 |
11:44 |
1:27 |
11:34 |
122 121-124 |
1411 |
1/0 |
1.13 |
13:15 |
1:31 |
12:09 |
120 119-123 |
1458 |
1/0 |
1.25 |
14:45 |
1:30 |
11:59 |
123 121-125 |
1474 |
0/2 |
1.38 |
16:15 |
1:30 |
11:57 |
121 120-123 |
1446 |
2/0 |
1.50 |
17:35 |
1:20 |
10:43 |
124 122-127 |
1328 |
0/2 |
1.63 |
19:03 |
1:28 |
11:46 |
124 122-127 |
1460 |
1/1 |
1.75 |
20:29 |
1:26 |
11:29 |
126 123-128 |
1446 |
1/1 |
1.88 |
21:55 |
1:26 |
11:26 |
128 125-133 |
1464 |
2/0 |
2.00 |
23:28 |
1:33 |
12:25 |
124 121-126 |
1539 |
2/1 |
2.13 |
24:58 |
1:30 |
11:58 |
123 121-125 |
1473 |
0/1 |
2.25 |
26:25 |
1:27 |
11:35 |
123 120-126 |
1425 |
1/1 |
2.38 |
27:55 |
1:30 |
12:03 |
127 124-129 |
1530 |
1/0 |
2.50 |
29:22 |
1:26 |
11:31 |
130 127-131 |
1498 |
1/0 |
2.52 |
29:38 |
16 |
10:52 |
132 131-132 |
1435 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:48 |
11:14 |
32.55% |
More |
800m |
5:38 |
11:20 |
38.80% |
More |
1km |
7:07 |
11:27 |
40.13% |
More |
Mile |
11:37 |
11:37 |
41.87% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:05 |
11:05 |
43.89 |
5km |
36:50 |
11:51 |
45.04 |
5M |
1:01:00 |
12:12 |
44.54 |
10km |
1:16:49 |
12:22 |
44.28 |
10M |
2:07:12 |
12:43 |
44.34 |
Half |
2:49:21 |
12:56 |
43.80 |
20M |
4:25:12 |
13:16 |
44.33 |
Mara |
5:53:05 |
13:29 |
44.39 |
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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More effort meant a higher HR then Your fitness will return in time