Fri 26th Jun 2020 at 12:00pm by Flatlander

Run > Easy
  • breezy
  • v warm
  • Time
    36:57
  • Miles
    4.00
  • Min/mi
    9:14
  • Pacing
    87%
  • WAVA
    58.96
  • Stride(cm)
    106
  • Cals
    364
  • Cadence
    164
  • BPM
    141
  • %MHR
    78.4
  • B/mi
    1304
  • Asc(m)
    26
  • Surface
    Mixed

Notes & Comments

1 comments
I had intended this run to be at 7am when the temperature was "only" about 19C so I could do intervals, but after the way I felt when I woke up I wasn't able to run until midday. By then it was 28C so I ditched the idea of intervals and went for an easy run.
Despite not too much effort, this was ridiculously quick! The earlier bike ride must have done me a power of good.

Following breeze
1) 1m - 9:23(9:23/m) 128/139bpm 84cal 6.39/6.85mph
2) 1m - 9:09(9:09/m) 139/146bpm 89cal 6.55/7.2mph Stops to go through 2 gates and cross a road.
Return against the breeze
3) 1m - 9:13(9:13/m) 145/149bpm 92cal 6.51/7.45mph Stop to go through the kissing gate.
4) 1m - 9:11(9:11/m) 154/157bpm 99cal 6.54/6.95mph
9:23 9:09 9:13 9:11
Fenland Flier
Progressing well ;-) Isn't it odd how you felt so awful in the morning and your run was faster than you expected for the effort you put in. However well done for persevering in the heat.

Pace

31% 61% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:17 1:17 10:20 111 93-121 1146 164 160-168 1/1
0.25 2:28 1:10 9:24 125 122-126 1175 162 158-166 2/0
0.38 3:39 1:12 9:32 127 125-129 1211 162 160-162 1/0
0.50 4:48 1:08 9:05 129 127-130 1171 162 160-164 0/3
0.63 5:59 1:11 9:30 131 127-134 1245 162 160-164 1/0
0.75 7:10 1:11 9:26 134 132-135 1264 163 160-164 0/1
0.88 8:15 1:06 8:45 137 136-137 1199 164 162-166 1/1
1.00 9:23 1:08 9:05 137 135-139 1245 163 162-166 0/2
1.13 10:32 1:08 9:05 138 137-139 1254 164 162-166 1/1
1.25 11:39 1:08 9:00 138 138-139 1242 165 164-168 1/0
1.38 12:48 1:09 9:13 139 138-141 1281 165 164-166 1/1
1.50 14:18 1:29 +23 11:55 137 133-142 1632 160 118-166 1/0
1.63 15:29 1:12 9:36 139 136-141 1333 164 162-166 1/2
1.75 17:06 1:36 +29 12:49 138 131-142 1768 167 164-170 2/1
1.88 18:20 1:14 9:53 138 131-144 1365 165 164-168 1/1
2.00 19:37 1:17 +13 10:19 145 141-146 1496 165 160-168 2/0
2.13 21:01 1:24 +21 11:08 136 133-140 1515 165 164-168 0/2
2.25 22:17 1:17 10:14 140 135-144 1433 164 160-166 0/1
2.38 23:27 1:10 9:20 145 144-146 1355 166 162-170 0/1
2.50 24:39 1:11 9:29 146 145-147 1386 165 162-168 2/1
2.63 25:46 1:07 8:59 148 147-149 1329 164 164-166 1/0
2.75 26:52 1:06 8:46 148 147-148 1296 165 160-166 0/1
2.88 28:02 1:10 9:22 147 146-148 1377 165 164-168 1/1
3.00 29:12 1:10 9:23 148 148-149 1388 164 162-168 1/0
3.13 30:23 1:11 9:29 151 149-153 1433 166 164-170 0/0
3.25 31:32 1:09 9:11 152 152-154 1397 166 164-168 0/0
3.38 32:41 1:09 9:09 153 152-154 1399 168 166-170 1/0
3.50 33:49 1:08 9:03 154 154-155 1394 166 164-170 1/0
3.63 34:56 1:08 9:01 155 155-156 1396 166 164-168 0/1
3.75 36:06 1:10 9:17 156 155-157 1449 166 164-166 1/0
3.88 37:18 1:11 9:32 155 154-156 1477 162 152-166 1/1
4.00 38:24 1:06 8:50 155 154-156 1370 162 160-164 0/0

Heart

141/157max
  • Show Beats/Mile

Elevation

Asc 26m, Range 9m, Flat prediction 36:57
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

164 (170 max) Stride Length: 106cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.2 164 4 36:54 9:28
Walk 1.4 108 0 34 2:04:32
Pause 2.4 - - 57 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:12 8:51 41.97% More
800m 4:27 8:57 49.66% More
1km 5:36 9:01 51.48% More
Mile 9:09 9:09 53.67% More
5k 29:56 9:38 55.94% More

Predictions

Dist Time Per Mile WAVA
1M 8:30 8:30 57.74
5km 28:16 9:06 59.22
5M 46:49 9:22 58.58
10km 58:56 9:29 58.28
10M 1:37:36 9:46 58.37
Half 2:09:56 9:55 57.66
20M 3:23:29 10:10 58.35
Mara 4:30:55 10:20 58.44

Bespoke Fields

Amend your bespoke fields
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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