Tue 20th Aug 2019 at 6:00pm by Flatlander
Run > Warm Up
- breezy
-
Time
11:33
-
Miles
1.29
-
Min/mi
8:57
-
Pacing
0%
-
WAVA
56.16
-
Cals
98
-
BPM
126
-
%MHR
70.2
-
B/mi
1131
-
Asc(m)
10
-
Surface
Trail
Notes & Comments
Warm up around perimeter trail and grass outside of track, plus drills and strides, before club intervals session.
1) 1m - 9:10(9:10/m) 128/135bpm 84cal 6.54/7.88mph
2) 0.06m - 41(11:56/m) 108/131bpm 3cal 5.03/45.88mph
Drills
3) 0.19m - 1:11(6:15/m) 139/152bpm 11cal 9.59/10.81mph Strides
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.06 |
36 |
36 |
9:43 |
100 77-116 |
972 |
1/0 |
0.13 |
1:10 |
34 |
8:57 |
122 117-127 |
1093 |
0/1 |
0.19 |
1:44 |
34 |
9:03 |
130 129-130 |
1177 |
1/0 |
0.25 |
2:20 |
36 |
9:42 |
129 128-129 |
1251 |
1/0 |
0.31 |
2:54 |
34 |
8:58 |
130 129-131 |
1165 |
0/1 |
0.38 |
3:27 |
33 |
8:44 |
130 130-131 |
1136 |
0/0 |
0.44 |
4:04 |
37 |
9:56 |
131 130-132 |
1301 |
0/0 |
0.50 |
4:39 |
35 |
9:26 |
132 131-132 |
1244 |
0/1 |
0.56 |
5:16 |
36 |
9:40 |
131 130-133 |
1266 |
0/2 |
0.63 |
5:53 |
37 |
9:54 |
133 131-133 |
1316 |
0/0 |
0.69 |
6:24 |
32 |
8:28 |
129 127-131 |
1093 |
0/0 |
0.75 |
6:58 |
34 |
8:56 |
131 130-132 |
1171 |
2/0 |
0.81 |
7:32 |
34 |
9:09 |
134 133-135 |
1225 |
0/0 |
0.88 |
8:04 |
32 |
8:32 |
133 132-134 |
1135 |
0/1 |
0.94 |
8:36 |
32 |
8:31 |
135 134-135 |
1150 |
0/1 |
1.00 |
9:12 |
35 |
9:27 |
132 131-134 |
1248 |
0/0 |
1.06 |
26:49 |
17:37 +17:25
|
4:41:51 |
107 89-131 |
30157 |
0/0 |
1.13 |
27:50 |
1:02 +11
|
16:29 |
123 104-140 |
2028 |
0/0 |
1.19 |
28:30 |
40 +16
|
10:33 |
148 144-152 |
1561 |
0/0 |
1.25 |
29:47 |
1:17 +51
|
20:32 |
143 125-152 |
2937 |
0/1 |
1.29 |
30:16 |
29 |
11:25 |
125 124-126 |
1427 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:41 |
42.10% |
More |
800m |
4:27 |
8:57 |
49.11% |
More |
1km |
5:40 |
9:07 |
50.34% |
More |
Mile |
9:11 |
9:11 |
52.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:49 |
8:49 |
55.17 |
5km |
29:19 |
9:26 |
56.59 |
5M |
48:34 |
9:43 |
55.94 |
10km |
1:01:08 |
9:50 |
55.64 |
10M |
1:41:14 |
10:07 |
55.71 |
Half |
2:14:48 |
10:17 |
55.03 |
20M |
3:31:05 |
10:33 |
55.69 |
Mara |
4:41:02 |
10:44 |
55.78 |
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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