Tue 25th Feb 2020 at 10:00am by Flatlander
Run > Fartleks
- windy
-
Time
1:00:30
-
Miles
6.50
-
Min/mi
9:18
-
Pacing
72%
-
WAVA
59.00
-
Stride(cm)
104
-
Cals
559
-
Cadence
167
-
BPM
143
-
%MHR
79.3
-
B/mi
1328
-
Asc(m)
50
-
Surface
Road
Notes & Comments
2 comments
The last 2 nights haven't been badly disrupted so I've had a couple of reasonable sleeps. I felt I could try a farthills session even though I am lacking a bit of zip, which showed, and I felt a little tired during the whole run.
Still quite windy, 30+mph.
1) 1m - 9:55(9:55/m) 137/155bpm 82cal 6.05/6.55mph
2) 0.31m - 3:09(10:02/m) 146/150bpm 30cal 5.98/6.7mph
3) 0.19m - 1:32(8:03/m) 153/160bpm 17cal 7.46/8.08mph Up A14 interchange
4) 0.54m - 5:19(9:46/m) 150/162bpm 52cal 6.14/7.56mph
5) 0.46m - 4:09(9:04/m) 143/149bpm 38cal 6.61/7.68mph Up Darwin Green directly against the wind, very hard work
6) 0.24m - 2:29(10:11/m) 138/149bpm 23cal 5.89/6.37mph
7) 0.52m - 4:16(8:12/m) 149/154bpm 43cal 7.32/8.31mph Up Thornton Way and Thornton Road
8) 0.95m - 9:19(9:48/m) 139/154bpm 83cal 6.12/7.64mph
9) 0.24m - 1:57(8:01/m) 152/159bpm 20cal 7.48/7.6mph Up Girton High Street
10) 0.77m - 7:22(9:31/m) 140/157bpm 65cal 6.3/7.22mph
11) 0.59m - 4:29(7:32/m) 156/165bpm 47cal 7.97/8.39mph Up Gate House Road, wind assisted
12) 0.67m - 6:36(9:50/m) 144/165bpm 59cal 6.1/8.39mph
9:55 3:09 1:32 5:19 4:09 2:29 4:16 9:19 1:57 7:22 4:29 6:36
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:35 |
2:35 |
10:19 |
114 73-138 |
1177 |
167 108-174 |
2/2 |
0.50 |
5:03 |
2:28 |
9:52 |
143 137-148 |
1411 |
169 166-172 |
1/1 |
0.75 |
7:37 |
2:34 |
10:16 |
152 148-154 |
1560 |
169 168-170 |
2/1 |
1.00 |
11:33 |
3:57 +1:39
|
15:46 |
127 96-154 |
2003 |
168 164-170 |
5/0 |
1.25 |
14:07 |
2:34 |
10:16 |
146 138-149 |
1498 |
167 162-170 |
3/1 |
1.50 |
16:12 |
2:04 |
8:18 |
152 144-160 |
1261 |
169 166-174 |
1/3 |
1.75 |
18:31 |
2:19 |
9:16 |
153 147-161 |
1418 |
168 162-170 |
0/3 |
2.00 |
21:04 |
2:33 |
10:11 |
148 134-162 |
1507 |
168 162-170 |
1/2 |
2.25 |
23:24 |
2:20 |
9:22 |
141 138-143 |
1320 |
168 164-174 |
1/0 |
2.50 |
25:39 |
2:15 |
8:59 |
145 141-149 |
1303 |
168 166-172 |
5/0 |
2.75 |
28:10 |
2:31 |
10:03 |
137 133-149 |
1378 |
168 160-172 |
0/2 |
3.00 |
30:14 |
2:04 |
8:18 |
148 140-150 |
1228 |
168 164-172 |
5/1 |
3.25 |
32:17 |
2:03 |
8:13 |
150 149-153 |
1233 |
166 160-170 |
4/0 |
3.50 |
34:48 |
2:31 |
10:03 |
142 135-154 |
1427 |
165 160-168 |
1/4 |
3.75 |
37:11 |
2:23 |
9:33 |
138 135-140 |
1317 |
167 166-170 |
2/1 |
4.00 |
39:37 |
2:26 |
9:43 |
138 136-142 |
1341 |
167 160-170 |
1/5 |
4.25 |
42:00 |
2:23 |
9:31 |
137 132-146 |
1303 |
168 166-172 |
3/3 |
4.50 |
44:06 |
2:06 |
8:24 |
154 148-159 |
1294 |
165 154-170 |
4/1 |
4.75 |
46:26 |
2:20 |
9:18 |
139 136-145 |
1294 |
167 164-170 |
0/6 |
5.00 |
48:48 |
2:22 |
9:29 |
138 136-140 |
1308 |
168 164-170 |
0/4 |
5.25 |
51:10 |
2:22 |
9:29 |
141 137-148 |
1338 |
167 164-172 |
2/1 |
5.50 |
53:04 |
1:54 |
7:37 |
154 148-158 |
1174 |
167 164-170 |
0/1 |
5.75 |
55:00 |
1:56 |
7:42 |
158 156-160 |
1217 |
163 162-164 |
1/0 |
6.00 |
57:18 |
2:18 |
9:13 |
154 142-165 |
1420 |
162 154-170 |
3/0 |
6.25 |
59:39 |
2:21 |
9:23 |
142 141-144 |
1331 |
164 162-168 |
2/1 |
6.50 |
1:02:09 |
2:30 |
10:01 |
142 140-144 |
1422 |
164 162-168 |
0/3 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.3 |
166 |
6.5 |
1:00:31 |
9:19 |
Walk |
2.7 |
113 |
0 |
1:39 |
22:27:51 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:19 |
49.96% |
More |
800m |
3:44 |
7:30 |
58.68% |
More |
1km |
4:45 |
7:38 |
60.10% |
More |
Mile |
8:24 |
8:24 |
57.90% |
More |
5k |
27:36 |
8:53 |
60.12% |
More |
5 miles |
45:30 |
9:06 |
59.70% |
More |
10k |
59:12 |
9:32 |
57.46% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:19 |
8:19 |
58.49 |
5km |
27:40 |
8:54 |
59.96 |
5M |
45:49 |
9:10 |
59.30 |
10km |
57:41 |
9:17 |
58.97 |
10M |
1:35:31 |
9:33 |
59.05 |
Half |
2:07:10 |
9:42 |
58.33 |
20M |
3:19:08 |
9:57 |
59.03 |
Mara |
4:25:08 |
10:07 |
59.12 |
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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Pleased you've slept a bit better. Well done on the farthills, that last one was quick, obviously saving the best until last.
I forgot to note that one was wind assisted now amended