Fri 19th Jun 2020 at 12:00pm by Flatlander

Run > General

windy

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Time
39:17
Miles
4.00
Min/mi
9:49
Pacing
80%
WAVA
55.45
Stride(cm)
104
Cals
331
Cadence
158
BPM
130
%MHR
72.1
B/mi
1274
Asc(m)
25
Surface
Mixed

Notes & Comments

Quite tired after yesterday's furniture moving, so no speed work just a general run.
A lot breezier than the earlier bike ride.

First 2 miles with a tailwind.
1) 1m - 9:56(9:57/m) 126/130bpm 86cal 6.04/6.26mph
2) 1m - 9:59(9:59/m) 126/133bpm 80cal 6.02/6.76mph
3) 1m - 10:11(10:11/m) 133/140bpm 86cal 5.9/6.93mph Headwind
4) 1m - 9:12(9:12/m) 137/141bpm 79cal 6.53/6.93mph Tailwind for 1st 1/3rd mile then a bit sheltered by a hedge from the cross headwind

9:56 9:59 10:11 9:12

Pace

71%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:14	1:14	9:53	121 111-126	1195	160 158-164	1/0
0.25	2:29	1:15	10:00	126 125-127	1260	159 156-162	0/0
0.38	3:42	1:13	9:42	125 125-126	1212	159 158-162	0/0
0.50	4:55	1:13	9:48	129 127-130	1264	159 156-162	1/0
0.63	6:10	1:14	9:55	127 126-128	1260	160 158-164	0/1
0.75	7:23	1:13	9:43	127 125-128	1234	159 156-160	1/1
0.88	8:39	1:16	10:08	126 125-128	1277	159 158-160	0/2
1.00	9:57	1:18	10:24	126 124-128	1311	159 158-160	1/1
1.13	11:15	1:18	10:23	125 124-125	1298	158 156-160	0/0
1.25	12:29	1:15	9:57	127 127-128	1264	160 156-164	1/1
1.38	14:07	1:38 +30	13:01	121 110-129	1574	155 152-158	1/0
1.50	15:24	1:18	10:21	127 124-129	1315	157 156-158	1/1
1.63	17:22	1:57 +45	15:38	122 101-132	1907	150 82-160	2/1
1.75	18:37	1:15	10:01	124 112-132	1242	157 154-160	1/1
1.88	19:55	1:18	10:27	130 128-133	1358	156 154-160	2/0
2.00	21:29	1:34 +21	12:30	126 120-129	1575	154 152-158	0/3
2.13	23:01	1:32	12:16	128 126-130	1571	155 152-156	0/1
2.25	24:12	1:11	9:29	130 129-132	1234	156 154-158	0/1
2.38	25:33	1:21	10:51	129 128-131	1399	158 156-160	1/2
2.50	26:55	1:21	10:51	131 128-132	1422	157 156-158	2/0
2.63	28:00	1:05	8:44	135 132-139	1178	160 158-162	0/1
2.75	29:13	1:12	9:39	138 136-140	1331	159 158-162	1/0
2.88	30:27	1:15	9:58	135 134-137	1346	159 156-160	1/1
3.00	31:41	1:14	9:50	135 134-135	1328	160 158-160	0/0
3.13	32:53	1:12	9:35	136 135-137	1304	161 160-162	0/0
3.25	34:00	1:07	8:58	137 136-139	1229	160 158-162	0/0
3.38	35:08	1:08	9:04	139 138-141	1260	161 160-162	1/0
3.50	36:19	1:11	9:27	139 138-140	1314	161 158-164	1/0
3.63	37:29	1:10	9:21	138 138-139	1289	160 158-164	1/1
3.75	39:02	1:33 +24	12:26	136 124-139	1691	160 154-164	1/1
3.88	40:08	1:05	8:44	132 126-137	1153	159 156-160	1/1
4.00	41:17	1:09	9:14	137 135-137	1266	159 156-162	1/1

Heart

130/141max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 25m, Range 7m, Flat prediction 39:17

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

158 (164 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.3	158	4	39:17	10:19
Walk	0.1	82	0	2	12:27
Pause	4.6	-	-	2:00	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:13	8:56	41.58%	More
800m	4:34	9:10	48.48%	More
1km	5:43	9:12	50.45%	More
Mile	9:23	9:23	52.34%	More
5k	32:19	10:24	51.80%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:02	9:02	54.33
5km	30:03	9:40	55.71
5M	49:46	9:57	55.11
10km	1:02:39	10:05	54.83
10M	1:43:46	10:23	54.90
Half	2:18:09	10:33	54.23
20M	3:36:20	10:49	54.88
Mara	4:48:01	11:00	54.97

Bespoke Fields

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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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