Tue 4th Feb 2020 at 10:00am by Flatlander
Run > Fartleks
- windy
- cold
-
Time
1:10:44
-
Miles
7.75
-
Min/mi
9:08
-
Pacing
88%
-
WAVA
60.84
-
Stride(cm)
106
-
Cals
616
-
Cadence
166
-
BPM
148
-
%MHR
81.9
-
B/mi
1346
-
Asc(m)
58
-
Surface
Road
Notes & Comments
2 comments
Farthills.
1) 0.7m - 6:55(9:53/m) 141/162bpm 60cal 6.08/6.28mph
2) 0.25m - 2:07(8:30/m) 169/179bpm 22cal 7.06/7.35mph Up Bridge Road bridge
3) 0.25m - 2:16(9:05/m) 166/175bpm 23cal 6.61/6.87mph
4) 0.2m - 1:28(7:14/m) 168/175bpm 16cal 8.3/8.52mph Up A14 interchange
5) 0.5m - 4:48(9:35/m) 158/165bpm 48cal 6.27/6.66mph
6) 0.51m - 3:55(7:44/m) 156/162bpm 41cal 7.76/8.95mph Up Histon Road to Gilbert Road
7) 0.19m - 1:54(10:08/m) 144/152bpm 17cal 5.93/7.01mph
8) 0.28m - 1:59(7:13/m) 155/161bpm 20cal 8.31/9.04mph Up Oxford Road
9) 0.88m - 8:48(9:59/m) 143/160bpm 77cal 6.01/7.74mph
10) 0.39m - 3:16(8:20/m) 150/155bpm 31cal 7.2/8.01mph Up Thornton Road
11) 0.9m - 8:33(9:27/m) 140/155bpm 67cal 6.35/6.89mph
12) 0.25m - 2:11(8:43/m) 150/154bpm 20cal 6.88/6.95mph Up Girton High Street
13) 0.79m - 7:38(9:43/m) 139/154bpm 55cal 6.17/7.03mph
14) 0.59m - 4:25(7:28/m) 154/162bpm 43cal 8.04/8.35mph Up Gate House Road
15) 0.47m - 4:44(10:06/m) 142/161bpm 34cal 5.94/8.2mph
16) 0.07m - 34(7:56/m) 149/154bpm 5cal 7.57/8.31mph Up Bell Hill
17) 0.54m - 5:12(9:40/m) 142/155bpm 37cal 6.2/7.91mph
6:55 2:07 2:16 1:28 4:48 3:55 1:54 1:59 8:48 3:16 8:33 2:11 7:38 4:25 4:44 34 5:12 1
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 |
10:03 |
118 83-134 |
1186 |
171 168-174 |
1/1 |
0.50 |
4:55 |
2:24 |
9:36 |
147 134-155 |
1410 |
172 168-174 |
1/1 |
0.75 |
7:18 |
2:24 |
9:34 |
159 154-165 |
1522 |
171 168-172 |
3/1 |
1.00 |
9:27 |
2:09 |
8:34 |
171 164-178 |
1465 |
169 160-174 |
5/3 |
1.25 |
11:40 |
2:13 |
8:52 |
164 161-171 |
1453 |
169 166-170 |
3/3 |
1.50 |
13:51 |
2:11 +7
|
8:46 |
167 159-175 |
1463 |
165 126-172 |
1/2 |
1.75 |
16:11 |
2:20 |
9:21 |
157 151-161 |
1469 |
170 168-172 |
0/3 |
2.00 |
18:19 |
2:08 |
8:32 |
158 154-163 |
1349 |
170 168-174 |
1/0 |
2.25 |
20:13 |
1:53 |
7:33 |
157 155-162 |
1186 |
167 162-170 |
2/1 |
2.50 |
22:34 |
2:21 |
9:25 |
151 142-156 |
1421 |
163 160-168 |
3/2 |
2.75 |
24:31 |
1:58 |
7:50 |
148 141-158 |
1160 |
168 164-170 |
1/0 |
3.00 |
26:56 |
2:25 |
9:39 |
154 141-160 |
1486 |
164 156-168 |
4/0 |
3.25 |
29:24 |
2:28 |
9:53 |
142 140-146 |
1403 |
166 164-170 |
3/0 |
3.50 |
31:53 |
2:29 |
9:54 |
144 143-146 |
1427 |
166 162-168 |
2/1 |
3.75 |
34:15 |
2:22 |
9:27 |
140 137-143 |
1323 |
166 164-168 |
0/4 |
4.00 |
36:21 |
2:06 |
8:24 |
148 142-151 |
1244 |
165 162-170 |
3/1 |
4.25 |
38:36 |
2:15 |
9:01 |
151 142-155 |
1361 |
162 158-164 |
3/3 |
4.50 |
40:56 |
2:20 |
9:21 |
140 139-142 |
1308 |
165 162-170 |
1/2 |
4.75 |
43:19 |
2:23 |
9:31 |
139 137-141 |
1322 |
166 164-170 |
2/3 |
5.00 |
45:37 |
2:18 |
9:12 |
137 135-138 |
1260 |
167 164-174 |
0/7 |
5.25 |
47:49 |
2:12 |
8:50 |
148 139-153 |
1306 |
164 158-170 |
5/0 |
5.50 |
50:06 |
2:17 |
9:09 |
145 136-154 |
1328 |
164 160-170 |
1/4 |
5.75 |
52:27 |
2:21 |
9:23 |
137 135-138 |
1285 |
167 166-170 |
0/7 |
6.00 |
54:56 |
2:28 |
9:54 |
138 136-139 |
1366 |
166 162-170 |
1/2 |
6.25 |
57:08 |
2:12 |
8:49 |
144 137-154 |
1269 |
165 162-168 |
1/1 |
6.50 |
59:03 |
1:55 |
7:41 |
156 155-158 |
1200 |
162 160-164 |
0/0 |
6.75 |
1:01:17 |
2:14 |
8:57 |
155 142-161 |
1387 |
160 152-164 |
3/0 |
7.00 |
1:03:38 |
2:21 |
9:22 |
138 135-141 |
1293 |
164 162-168 |
3/1 |
7.25 |
1:06:02 |
2:24 |
9:37 |
146 140-155 |
1405 |
165 158-170 |
1/1 |
7.50 |
1:08:26 |
2:24 |
9:36 |
140 136-145 |
1344 |
165 160-170 |
0/3 |
7.75 |
1:10:46 |
2:20 |
9:20 |
141 139-143 |
1317 |
166 162-170 |
1/0 |
7.76 |
1:10:50 |
4 |
10:43 |
143 142-143 |
1534 |
164 164-164 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
166 |
7.8 |
1:10:41 |
9:07 |
Walk |
0.2 |
126 |
0 |
9 |
47:26 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:43 |
6:56 |
52.81% |
More |
800m |
3:40 |
7:22 |
59.69% |
More |
1km |
4:47 |
7:42 |
59.67% |
More |
Mile |
8:08 |
8:08 |
59.85% |
More |
5k |
27:43 |
8:55 |
59.84% |
More |
5 miles |
44:51 |
8:58 |
60.58% |
More |
10k |
55:45 |
8:58 |
61.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:04 |
8:04 |
60.30 |
5km |
26:51 |
8:39 |
61.78 |
5M |
44:27 |
8:53 |
61.12 |
10km |
55:58 |
9:00 |
60.78 |
10M |
1:32:41 |
9:16 |
60.85 |
Half |
2:03:23 |
9:25 |
60.12 |
20M |
3:13:13 |
9:40 |
60.84 |
Mara |
4:17:15 |
9:49 |
60.93 |
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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Nice fartleks, you are quietly notching up the miles aren't you
Yes, I need to! I have less than 7 weeks until Rhayader