Sun 28th Jul 2019 at 11:00am by Flatlander
Run > Hill Work
drizzle
breezy
-
Time
1:07:27
-
Miles
7.00
-
Min/mi
9:38
-
Pacing
86%
-
WAVA
57.29
-
Cals
657
-
BPM
136
-
%MHR
75.8
-
B/mi
1314
-
Asc(m)
58
-
Surface
Road
Notes & Comments
3 comments
Hill fartleks over much the same route as last Sunday, but in reverse.
Heavy drizzle.
1) 0.9m - 9:16(10:18/m) 126/136bpm 85cal 5.82/6.71mph
2) 0.17m - 1:22(7:52/m) 148/158bpm 15cal 7.62/9.2mph Up bridge
3) 0.31m - 3:11(10:10/m) 137/158bpm 32cal 5.9/8.67mph
4) 0.11m - 53(7:53/m) 147/156bpm 9cal 7.61/8.28mph Up another bridge to the A14. It was shorter than I wanted because the traffic lights changed to red just as I got to them.
5) 0.65m - 6:24(9:52/m) 133/141bpm 62cal 6.08/7.63mph
6) 0.7m - 6:00(8:33/m) 151/159bpm 69cal 7.02/9.08mph Up through Darwin Green to Huntingdon Road. I knew this was going to be a long one so I went at a slower pace.
7) 0.4m - 4:00(9:52/m) 139/156bpm 40cal 6.08/8.04mph
8) 0.35m - 2:46(7:59/m) 152/157bpm 32cal 7.52/8.86mph Up Thornton Road
9) 0.8m - 8:03(10:03/m) 136/157bpm 78cal 5.97/7.98mph
10) 0.25m - 2:01(8:02/m) 151/160bpm 23cal 7.47/8.97mph Up Church Lane
11) 0.35m - 3:38(10:28/m) 135/160bpm 33cal 5.73/8.68mph
12) 0.2m - 1:34(7:54/m) 147/156bpm 16cal 7.59/8.07mph Up High Street
13) 1m - 10:06(10:06/m) 133/157bpm 90cal 5.94/7.81mph
14) 0.8m - 8:13(10:14/m) 133/136bpm 73cal 5.86/6.5mph
9:16 1:22 3:11 53 6:24 6:00 4:00 2:46 8:03 2:01 3:38 1:34 10:06 8:13
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
2:35 |
2:35 |
10:19 |
116 78-130 |
1198 |
2/2 |
| 0.50 |
5:12 |
2:37 |
10:28 |
126 122-129 |
1318 |
1/1 |
| 0.75 |
7:43 |
2:32 |
10:07 |
129 127-131 |
1304 |
2/1 |
| 1.00 |
10:05 |
2:22 |
9:28 |
139 129-153 |
1316 |
7/1 |
| 1.25 |
12:29 |
2:23 |
9:34 |
143 130-158 |
1367 |
3/3 |
| 1.50 |
15:21 |
2:52 +37
|
11:28 |
139 131-156 |
1594 |
1/2 |
| 1.75 |
17:46 |
2:25 |
9:39 |
129 126-131 |
1245 |
0/4 |
| 2.00 |
20:16 |
2:31 |
10:03 |
134 129-138 |
1347 |
0/1 |
| 2.25 |
22:35 |
2:18 |
9:13 |
140 137-146 |
1291 |
2/0 |
| 2.50 |
24:47 |
2:12 |
8:48 |
151 147-154 |
1328 |
5/0 |
| 2.75 |
26:51 |
2:05 |
8:19 |
154 152-158 |
1281 |
4/0 |
| 3.00 |
29:18 |
2:26 |
9:46 |
149 136-159 |
1454 |
3/1 |
| 3.25 |
31:41 |
2:23 |
9:33 |
136 135-138 |
1298 |
0/3 |
| 3.50 |
33:38 |
1:57 |
7:49 |
150 138-157 |
1171 |
3/1 |
| 3.75 |
36:07 |
2:29 |
9:55 |
150 136-157 |
1488 |
2/3 |
| 4.00 |
38:40 |
2:33 |
10:11 |
136 132-140 |
1385 |
1/1 |
| 4.25 |
41:06 |
2:27 |
9:47 |
135 130-137 |
1320 |
2/3 |
| 4.50 |
43:20 |
2:14 |
8:54 |
134 129-151 |
1193 |
3/5 |
| 4.75 |
45:40 |
2:20 |
9:22 |
153 139-160 |
1433 |
4/2 |
| 5.00 |
48:12 |
2:31 |
10:05 |
128 124-137 |
1291 |
1/6 |
| 5.25 |
50:29 |
2:17 |
9:07 |
147 129-157 |
1341 |
5/0 |
| 5.50 |
52:55 |
2:26 |
9:45 |
131 128-139 |
1277 |
0/5 |
| 5.75 |
55:27 |
2:32 |
10:07 |
130 126-133 |
1315 |
0/5 |
| 6.00 |
57:58 |
2:32 |
10:08 |
133 132-134 |
1347 |
2/2 |
| 6.25 |
1:00:26 |
2:27 |
9:50 |
134 131-136 |
1317 |
0/1 |
| 6.50 |
1:02:57 |
2:32 |
10:07 |
134 130-136 |
1355 |
0/0 |
| 6.75 |
1:05:32 |
2:34 |
10:16 |
132 131-134 |
1356 |
1/1 |
| 7.00 |
1:08:06 |
2:34 |
10:19 |
132 131-133 |
1361 |
2/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:56 |
7:46 |
47.06% |
More |
| 800m |
4:13 |
8:28 |
51.92% |
More |
| 1km |
5:18 |
8:31 |
53.90% |
More |
| Mile |
8:49 |
8:49 |
55.21% |
More |
| 5k |
28:36 |
9:12 |
58.02% |
More |
| 5 miles |
47:37 |
9:31 |
57.07% |
More |
| 10k |
59:56 |
9:39 |
56.76% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:34 |
8:34 |
56.78 |
| 5km |
28:31 |
9:11 |
58.17 |
| 5M |
47:13 |
9:27 |
57.54 |
| 10km |
59:27 |
9:34 |
57.22 |
| 10M |
1:38:26 |
9:51 |
57.30 |
| Half |
2:11:04 |
10:00 |
56.60 |
| 20M |
3:25:15 |
10:16 |
57.27 |
| Mara |
4:33:16 |
10:26 |
57.36 |
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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Were you fartleking collecting bugs?
No, just the same hill fartleks as last Sunday but in reverse
I really should wait for you to finish editing your training