Wed 21st Aug 2019 at 11:00am by Flatlander
Run > Recovery Run
- breezy
-
Time
56:41
-
Miles
5.50
-
Min/mi
10:18
-
Pacing
94%
-
WAVA
52.90
-
Cals
467
-
BPM
128
-
%MHR
71.3
-
B/mi
1323
-
Asc(m)
36
-
Surface
Mixed
Notes & Comments
Recovery run across the fields after the recent cycling, broken sleep, and yesterday evening's club interval session.
1) 1m - 10:20(10:20/m) 123/131bpm 84cal 5.8/7.64mph
2) 1m - 10:18(10:18/m) 129/136bpm 88cal 5.82/6.78mph
3) 1m - 10:14(10:14/m) 130/136bpm 85cal 5.87/7.09mph
4) 1m - 10:31(10:31/m) 129/135bpm 84cal 5.71/7.16mph Includes stopping to go through 2 gates
5) 1m - 10:22(10:22/m) 132/138bpm 85cal 5.79/6.83mph
6) 0.5m - 4:57(9:50/m) 133/137bpm 41cal 6.1/7.4mph
10:20 10:18 10:14 10:31 10:22 4:57
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
2:41 |
2:41 |
10:42 |
113 73-125 |
1209 |
1/1 |
0.50 |
5:11 |
2:30 |
10:00 |
124 120-126 |
1241 |
0/1 |
0.75 |
7:50 |
2:39 |
10:38 |
127 123-131 |
1350 |
1/2 |
1.00 |
10:20 |
2:30 |
10:01 |
128 126-130 |
1283 |
0/1 |
1.25 |
12:53 |
2:32 |
10:10 |
125 121-131 |
1271 |
0/1 |
1.50 |
15:24 |
2:31 |
10:06 |
132 127-136 |
1333 |
1/1 |
1.75 |
18:05 |
2:41 |
10:44 |
129 125-131 |
1384 |
1/2 |
2.00 |
20:39 |
2:34 |
10:15 |
129 124-132 |
1322 |
3/1 |
2.25 |
23:23 |
2:44 |
10:56 |
130 125-136 |
1421 |
4/0 |
2.50 |
25:54 |
2:31 |
10:05 |
130 125-132 |
1311 |
0/3 |
2.75 |
28:25 |
2:31 |
10:03 |
131 128-134 |
1317 |
3/0 |
3.00 |
30:52 |
2:27 |
9:49 |
128 122-134 |
1256 |
1/4 |
3.25 |
33:32 |
2:40 |
10:38 |
127 123-131 |
1351 |
0/3 |
3.50 |
36:19 |
2:47 |
11:07 |
128 125-131 |
1423 |
1/1 |
3.75 |
38:51 |
2:32 |
10:08 |
127 124-129 |
1287 |
3/0 |
4.00 |
41:23 |
2:32 |
10:09 |
133 128-135 |
1350 |
2/4 |
4.25 |
43:53 |
2:30 |
10:00 |
133 129-136 |
1331 |
1/2 |
4.50 |
46:29 |
2:36 |
10:24 |
132 127-138 |
1372 |
1/1 |
4.75 |
49:12 |
2:43 |
10:53 |
131 128-135 |
1427 |
4/1 |
5.00 |
51:44 |
2:32 |
10:09 |
134 129-137 |
1360 |
2/1 |
5.25 |
54:17 |
2:33 |
10:10 |
134 132-136 |
1363 |
3/3 |
5.50 |
56:41 |
2:24 |
9:35 |
131 129-133 |
1256 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:22 |
9:33 |
38.32% |
More |
800m |
4:52 |
9:48 |
44.90% |
More |
1km |
6:10 |
9:55 |
46.32% |
More |
Mile |
10:04 |
10:04 |
48.34% |
More |
5k |
31:50 |
10:15 |
52.13% |
More |
5 miles |
51:29 |
10:18 |
52.78% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:18 |
9:18 |
52.30 |
5km |
30:56 |
9:57 |
53.63 |
5M |
51:14 |
10:15 |
53.03 |
10km |
1:04:31 |
10:23 |
52.72 |
10M |
1:46:49 |
10:41 |
52.80 |
Half |
2:22:14 |
10:51 |
52.15 |
20M |
3:42:43 |
11:08 |
52.78 |
Mara |
4:56:32 |
11:19 |
52.86 |
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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