Tue 26th Nov 2019 at 7:00pm by Flatlander

Run > Tempo

breezy

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Time
35:46
Miles
4.00
Min/mi
8:57
Pacing
84%
WAVA
60.34
Stride(cm)
113
Cals
340
Cadence
160
BPM
143
%MHR
79.2
B/mi
1274
Asc(m)
18
Surface
Road

Notes & Comments

2 comments

I took advantage of a following breeze to run to Longstanton and get the bus back.
After the 1st mile I realised I wasn't going to catch the once-an-hour bus so I had to speed up - a lot! So it turned into an unexpected tempo run :-)

.

Made it with 3 minutes to spare :-)

1) 1m - 9:55(9:55/m) 133/145bpm 85cal 6.05/6.64mph
2) 1m - 8:59(8:59/m) 144/148bpm 85cal 6.68/7.2mph
3) 1m - 8:24(8:24/m) 147/154bpm 82cal 7.14/7.81mph
4) 1m - 8:28(8:28/m) 152/157bpm 88cal 7.09/8.2mph

9:55 8:59 8:24 8:28 3

	Fenland Flier You sped up too much
	Flatlander I had to!

Pace

22%

29%

34%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:25	1:25	11:19	107 73-129	1210	157 100-164	0/1
0.25	2:51	1:26	11:29	130 126-133	1492	156 152-160	0/1
0.38	4:05	1:14	9:49	130 127-132	1277	160 158-162	1/0
0.50	5:16	1:11	9:30	135 132-137	1282	162 160-162	0/1
0.63	6:27	1:11	9:25	137 136-139	1291	160 158-162	0/1
0.75	7:37	1:10	9:21	141 139-142	1318	160 156-164	0/1
0.88	8:47	1:10	9:22	141 140-143	1321	160 158-162	0/0
1.00	9:55	1:08	9:02	143 141-145	1292	160 158-162	0/1
1.13	11:04	1:09	9:12	144 143-144	1324	160 158-162	2/0
1.25	12:14	1:11	9:24	142 140-142	1336	161 160-162	0/1
1.38	13:23	1:09	9:14	143 141-145	1321	162 160-166	1/0
1.50	14:32	1:09	9:09	146 144-147	1337	162 160-166	0/2
1.63	15:39	1:07	8:52	144 142-146	1278	163 162-164	2/0
1.75	17:01	1:22 +15	11:00	140 137-144	1540	158 114-170	0/2
1.88	18:05	1:04	8:29	145 144-148	1231	163 160-168	1/1
2.00	19:09	1:04	8:31	147 147-148	1253	161 158-162	0/0
2.13	20:52	1:44 +43	13:50	144 126-150	1992	161 158-164	0/1
2.25	21:55	1:02	8:19	136 130-143	1131	163 162-166	0/1
2.38	22:58	1:03	8:26	146 144-148	1230	162 160-164	0/0
2.50	24:04	1:06	8:51	146 145-148	1293	161 160-164	0/0
2.63	25:08	1:03	8:28	149 148-150	1262	161 158-162	0/0
2.75	26:12	1:04	8:35	150 149-151	1288	161 160-162	0/1
2.88	27:14	1:02	8:13	152 149-154	1250	162 158-166	2/0
3.00	28:15	1:01	8:11	153 152-154	1252	161 160-162	1/0
3.13	29:16	1:01	8:07	154 152-155	1249	160 158-164	0/1
3.25	30:19	1:03	8:22	152 151-153	1273	160 158-162	1/0
3.38	31:23	1:04	8:30	150 149-151	1275	160 158-162	0/1
3.50	32:28	1:05	8:40	151 149-154	1310	161 158-164	0/0
3.63	33:30	1:02	8:15	154 152-155	1270	159 156-160	1/0
3.75	34:36	1:06	8:48	152 152-153	1338	160 158-164	2/0
3.88	35:42	1:07	8:54	150 149-152	1335	157 150-160	0/1
4.00	36:43	1:01	8:05	156 152-157	1260	161 158-164	1/0
4.01	36:47	4	7:52	157 157-157	1235	158 158-158	0/0

Heart

143/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 18m, Range 8m, Flat prediction 35:46

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

160 (170 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.4	160	4	35:48	9:07
Walk	0.7	107	0	16	4:35:15
Pause	1.9	-	-	43	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:05	45.26%	More
800m	4:05	8:13	53.58%	More
1km	5:08	8:16	55.55%	More
Mile	8:20	8:20	58.33%	More
5k	27:46	8:56	59.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:14	8:14	59.08
5km	27:22	8:49	60.62
5M	45:19	9:04	59.95
10km	57:03	9:11	59.63
10M	1:34:28	9:27	59.70
Half	2:05:47	9:36	58.97
20M	3:16:58	9:51	59.68
Mara	4:22:14	10:01	59.77

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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