Mon 23rd Dec 2019 at 10:00am by Flatlander

Run > General
  • breezy
  • Time
    58:52
  • Miles
    6.50
  • Min/mi
    9:03
  • Pacing
    87%
  • WAVA
    60.63
  • Stride(cm)
    106
  • Cals
    595
  • Cadence
    167
  • BPM
    139
  • %MHR
    77.1
  • B/mi
    1257
  • Asc(m)
    52
  • Surface
    Mixed

Notes & Comments

2 comments
Run to make up for being too weary to run yesterday.

1) 1m - 9:35(9:35/m) 130/140bpm 89cal 6.26/7.33mph
Wind behind me and I started to speed up
2) 1m - 9:20(9:20/m) 132/139bpm 89cal 6.43/7.03mph
3) 1m - 9:10(9:10/m) 134/138bpm 88cal 6.55/6.85mph
4) 1m - 9:12(9:12/m) 141/144bpm 92cal 6.52/6.99mph A few sharp turns slowed me down a bit ;-)
Coming back against the wind, but I was going well and put in some effort
5) 1m - 8:53(8:53/m) 146/149bpm 92cal 6.75/7.2mph
6) 1m - 8:44(8:44/m) 149/153bpm 98cal 6.87/7.16mph
7) 0.5m - 3:58(7:55/m) 154/158bpm 47cal 7.57/8.35mph Strong finish
9:35 9:20 9:10 9:12 8:53 8:44 3:58
Fenland Flier
Almost progressive :-p but your HR looks much better and a nice speedy finish :-)
Flatlander
I've fixed the HR strap :-p
Surprisingly, my hips were tired and aching a bit when I started off but they eased off after a couple of miles and I was able to speed up :-)

Pace

22% 47% 22% 7% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:31 2:31 10:05 113 71-131 1139 164 106-176 1/1
0.50 4:54 2:23 9:30 131 129-134 1245 175 168-180 3/2
0.75 7:15 2:21 9:23 135 134-136 1268 179 176-184 3/0
1.00 9:35 2:20 9:21 136 133-140 1271 174 170-180 4/0
1.25 12:46 3:11 +40 12:44 129 115-138 1643 165 118-174 3/4
1.50 15:17 2:31 +9 10:06 134 129-138 1352 166 162-174 1/2
1.75 17:27 2:10 8:40 131 128-135 1135 171 168-174 0/2
2.00 19:45 2:17 9:10 133 131-135 1219 171 154-174 1/2
2.25 22:03 2:18 9:13 133 131-134 1226 173 168-174 1/1
2.50 24:20 2:17 9:08 134 131-138 1223 169 166-174 2/0
2.75 26:41 2:22 9:26 135 133-136 1274 168 162-170 0/2
3.00 28:55 2:13 8:53 135 132-138 1199 167 164-172 1/1
3.25 31:11 2:17 9:07 138 136-139 1259 167 164-170 1/1
3.50 33:27 2:16 9:03 141 139-143 1276 167 164-170 1/1
3.75 35:55 2:28 9:52 141 138-143 1390 167 160-170 1/2
4.00 38:07 2:12 8:48 143 142-144 1259 168 164-170 3/2
4.25 40:22 2:15 8:59 146 144-147 1312 164 160-168 2/2
4.50 42:32 2:10 8:42 146 143-148 1270 165 162-168 4/3
4.75 44:49 2:17 9:06 146 143-148 1330 168 166-172 2/1
5.00 47:00 2:12 8:47 148 147-149 1299 168 166-170 2/2
5.25 49:13 2:12 8:49 150 149-151 1322 164 162-166 5/3
5.50 51:23 2:11 8:43 150 148-152 1306 165 160-170 5/3
5.75 53:34 2:11 8:42 151 149-153 1314 164 160-168 4/4
6.00 55:44 2:10 8:42 147 144-149 1279 164 160-168 1/4
6.25 57:41 1:56 7:46 152 148-156 1180 164 160-168 0/2
6.50 59:43 2:02 8:09 157 155-158 1280 161 156-168 2/1

Heart

139/158max
  • Show Beats/Mile

Elevation

Asc 52m, Range 12m, Flat prediction 58:52
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

167 (184 max) Stride Length: 106cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.6 167 6.5 58:53 9:05
Walk 1.1 114 0 41 7:26:33
Pause 0.3 - - 9 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:53 7:36 48.12% More
800m 3:56 7:55 55.53% More
1km 5:02 8:06 56.66% More
Mile 8:21 8:21 58.24% More
5k 27:15 8:46 60.89% More
5 miles 44:25 8:53 61.16% More
10k 56:52 9:09 59.82% More

Predictions

Dist Time Per Mile WAVA
1M 8:06 8:06 60.05
5km 26:55 8:40 61.63
5M 44:34 8:55 60.96
10km 56:07 9:02 60.62
10M 1:32:56 9:18 60.69
Half 2:03:44 9:27 59.95
20M 3:13:46 9:41 60.67
Mara 4:17:59 9:51 60.76

Bespoke Fields

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Race Pace
HRV

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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