Sun 4th Aug 2019 at 11:00am by Flatlander

Run > Recovery Run

breezy
warm

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Time
46:00
Miles
4.50
Min/mi
10:13
Pacing
95%
WAVA
52.98
Cals
395
BPM
136
%MHR
75.3
B/mi
1386
Asc(m)
29
Surface
Mixed

Notes & Comments

2 comments

After Thursday's 5k race and the recent cycling, this was a slow recovery run across the fields .
The earlier loosening cycle ride worked! I felt reasonably alright :-)

The breeze had picked up since the cycle ride.
The HR was disturbingly high for such a slow pace. Hopefully just due to the mauve vest I was wearing.

1) 1m - 10:16(10:16/m) 124/132bpm 79cal 5.84/7.51mph
2) 1m - 10:14(10:14/m) 136/142bpm 89cal 5.86/7.17mph
3) 1m - 10:14(10:14/m) 139/144bpm 89cal 5.86/6.97mph
4) 1m - 10:12(10:12/m) 143/149bpm 92cal 5.88/6.84mph
5) 0.5m - 5:03(10:06/m) 145/148bpm 46cal 5.94/6.82mph

10:16 10:14 10:14 10:12 5:03

	Fenland Flier It wasn’t progressively slower though
	Flatlander Very consistent though

Pace

90%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	1:21	1:21	10:46	102 75-121	1098	1/1
0.25	2:40	1:19	10:33	120 119-121	1266	1/0
0.38	4:01	1:21	10:52	125 120-128	1358	1/0
0.50	5:15	1:14	9:49	127 125-128	1246	1/0
0.63	6:29	1:14	9:55	129 127-131	1280	1/1
0.75	7:47	1:17	10:18	129 126-131	1329	0/2
0.88	9:00	1:14	9:51	130 128-131	1281	0/3
1.00	10:16	1:16	10:07	130 129-132	1316	0/1
1.13	11:37	1:21	10:45	130 127-132	1398	0/2
1.25	12:54	1:17	10:17	134 131-135	1378	0/1
1.38	14:09	1:15	9:58	134 132-135	1336	2/0
1.50	15:23	1:14	9:54	137 135-138	1357	2/0
1.63	16:38	1:15	9:59	137 135-139	1367	1/0
1.75	17:58	1:20	10:40	138 138-139	1473	0/0
1.88	19:09	1:11	9:30	139 137-141	1321	0/1
2.00	20:31	1:22	10:53	139 135-142	1512	2/0
2.13	21:45	1:14	9:49	136 135-138	1336	1/1
2.25	23:00	1:15	10:01	139 136-141	1391	2/0
2.38	24:16	1:16	10:11	140 137-142	1426	1/0
2.50	25:37	1:21	10:50	140 137-141	1516	0/2
2.63	26:55	1:18	10:20	137 134-139	1416	0/2
2.75	28:06	1:11	9:29	139 134-142	1319	1/0
2.88	29:23	1:17	10:20	142 141-143	1467	0/1
3.00	30:44	1:21	10:48	142 140-143	1533	0/0
3.13	31:59	1:15	9:59	139 137-141	1389	1/1
3.25	33:20	1:21	10:45	140 139-142	1506	2/0
3.38	34:38	1:18	10:24	142 141-143	1477	2/1
3.50	35:50	1:12	9:37	143 142-146	1376	0/1
3.63	37:08	1:17	10:20	143 141-145	1477	1/0
3.75	38:24	1:16	10:08	143 141-145	1449	1/1
3.88	39:37	1:13	9:45	147 145-149	1432	0/1
4.00	40:56	1:19	10:30	145 143-146	1523	1/0
4.13	42:13	1:18	10:20	145 143-146	1499	1/1
4.25	43:27	1:14	9:53	145 143-148	1434	1/1
4.38	44:45	1:18	10:24	145 142-148	1509	1/0
4.50	46:00	1:15	10:00	146 145-147	1461	0/1

Heart

136/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 29m, Range 9m, Flat prediction 46:00

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:43	37.64%	More
800m	4:55	9:53	44.49%	More
1km	6:12	9:59	46.02%	More
Mile	10:01	10:01	48.57%	More
5k	31:35	10:10	52.54%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:20	9:20	52.12
5km	31:04	10:00	53.40
5M	51:26	10:17	52.82
10km	1:04:46	10:25	52.52
10M	1:47:14	10:43	52.60
Half	2:22:47	10:54	51.95
20M	3:43:35	11:11	52.58
Mara	4:57:41	11:22	52.66

Bespoke Fields

Amend your bespoke fields

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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