Wed 19th Feb 2020 at 11:00am by Flatlander
Run > Fartleks
- breezy
-
Time
29:38
-
Miles
3.25
-
Min/mi
9:07
-
Pacing
89%
-
WAVA
58.68
-
Stride(cm)
108
-
Cals
284
-
Cadence
163
-
BPM
148
-
%MHR
82
-
B/mi
1346
-
Asc(m)
23
-
Surface
Road
Notes & Comments
1 comments
Short farthills session after Sunday's 20 miles run.
1) 0.96m - 9:07(9:32/m) 146/162bpm 80cal 6.29/6.55mph
2) 0.15m - 1:13(8:05/m) 156/158bpm 13cal 7.42/7.64mph Up New Road
3) 0.4m - 3:42(9:22/m) 154/158bpm 39cal 6.41/7.39mph
4) 0.31m - 2:13(7:04/m) 159/163bpm 24cal 8.49/9.37mph Along Milton Road
5) 0.62m - 6:14(9:49/m) 144/163bpm 59cal 6.11/9.41mph
6) 0.21m - 1:32(7:19/m) 159/163bpm 16cal 8.2/8.37mph Up Burgoyne's Road
7) 0.6m - 5:38(9:27/m) 145/163bpm 53cal 6.35/7.01mph
9:07 1:13 3:42 2:13 6:14 1:32 5:38
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:12 |
1:12 |
9:35 |
106 79-129 |
1016 |
162 104-170 |
1/1 |
0.25 |
2:26 |
1:14 |
9:51 |
137 131-143 |
1349 |
165 164-168 |
1/1 |
0.38 |
3:35 |
1:09 |
9:15 |
145 141-150 |
1340 |
164 160-168 |
1/0 |
0.50 |
4:45 |
1:10 |
9:21 |
150 149-151 |
1403 |
164 162-166 |
1/0 |
0.63 |
5:56 |
1:11 |
9:29 |
157 152-162 |
1488 |
163 160-168 |
1/0 |
0.75 |
7:11 |
1:14 |
9:55 |
161 160-162 |
1595 |
163 158-166 |
2/0 |
0.88 |
8:22 |
1:12 |
9:33 |
157 153-159 |
1498 |
163 160-164 |
1/0 |
1.00 |
9:26 |
1:04 |
8:34 |
154 152-156 |
1318 |
164 160-166 |
1/0 |
1.13 |
10:32 |
1:06 |
8:48 |
157 155-158 |
1381 |
162 158-164 |
1/1 |
1.25 |
11:38 |
1:06 |
8:44 |
152 149-155 |
1328 |
163 160-164 |
0/4 |
1.38 |
12:49 |
1:11 |
9:29 |
154 152-155 |
1461 |
163 160-164 |
1/0 |
1.50 |
14:01 |
1:12 |
9:35 |
155 152-158 |
1485 |
162 160-166 |
0/3 |
1.63 |
14:57 |
56 |
7:27 |
158 155-162 |
1178 |
163 162-166 |
1/0 |
1.75 |
15:49 |
52 |
7:00 |
160 158-162 |
1119 |
162 160-164 |
1/0 |
1.88 |
16:51 |
1:02 |
8:13 |
158 149-163 |
1298 |
162 156-170 |
0/0 |
2.00 |
18:07 |
1:17 |
10:13 |
144 140-148 |
1471 |
161 158-164 |
0/0 |
2.13 |
19:19 |
1:12 |
9:32 |
141 140-142 |
1345 |
163 162-164 |
0/1 |
2.25 |
20:30 |
1:11 |
9:30 |
143 143-144 |
1358 |
163 162-166 |
1/0 |
2.38 |
21:43 |
1:13 |
9:41 |
143 142-144 |
1385 |
162 160-164 |
0/1 |
2.50 |
22:47 |
1:04 |
8:33 |
149 144-157 |
1275 |
166 162-170 |
3/0 |
2.63 |
23:43 |
56 |
7:30 |
161 159-162 |
1207 |
165 160-170 |
1/0 |
2.75 |
24:59 |
1:16 |
10:09 |
155 146-162 |
1573 |
159 152-164 |
1/0 |
2.88 |
26:07 |
1:08 |
9:05 |
143 142-145 |
1299 |
162 158-166 |
0/3 |
3.00 |
27:13 |
1:06 |
8:47 |
143 142-144 |
1256 |
162 160-164 |
0/2 |
3.13 |
28:25 |
1:11 |
9:30 |
144 143-145 |
1368 |
162 160-164 |
1/0 |
3.25 |
29:36 |
1:12 |
9:32 |
142 141-143 |
1355 |
162 160-164 |
0/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
162 |
3.3 |
29:39 |
9:07 |
Walk |
0.0 |
104 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:48 |
53.84% |
More |
800m |
3:56 |
7:54 |
55.67% |
More |
1km |
5:07 |
8:14 |
55.72% |
More |
Mile |
8:26 |
8:26 |
57.72% |
More |
5k |
28:13 |
9:05 |
58.79% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:30 |
8:30 |
57.23 |
5km |
28:15 |
9:06 |
58.72 |
5M |
46:47 |
9:21 |
58.07 |
10km |
58:54 |
9:29 |
57.75 |
10M |
1:37:32 |
9:45 |
57.83 |
Half |
2:09:52 |
9:55 |
57.12 |
20M |
3:23:22 |
10:10 |
57.80 |
Mara |
4:30:46 |
10:20 |
57.89 |
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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