Sun 28th Jun 2020 at 9:00am by Flatlander
Run > General
- windy
-
Time
1:44:18
-
Miles
10.25
-
Min/mi
10:11
-
Pacing
89%
-
WAVA
56.08
-
Stride(cm)
96
-
Cals
776
-
Cadence
165
-
BPM
128
-
%MHR
71
-
B/mi
1300
-
Asc(m)
74
-
Surface
Mixed
Notes & Comments
1 comments
The earlier bike ride and stretching helped but when I started running I just had no oomph, so it was an effort for such a slow pace.
Windy 30mph, easy to tell from which direction it was coming.
First 3 miles against the wind
1) 1m - 10:23(10:23/m) 122/128bpm 86cal 5.78/6.55mph
2) 1m - 10:51(10:51/m) 123/129bpm 86cal 5.53/6.07mph
3) 1m - 10:38(10:38/m) 126/130bpm 84cal 5.64/5.99mph Up Histon Road
4) 1m - 9:57(9:57/m) 126/132bpm 75cal 6.03/6.35mph Down Castle Hill then up Carlyle Road
5) 1m - 10:31(10:31/m) 127/131bpm 76cal 5.7/6.14mph
6) 1m - 9:52(9:52/m) 129/136bpm 69cal 6.08/6.8mph
7) 1m - 9:56(9:56/m) 131/137bpm 73cal 6.04/6.51mph
8) 1m - 10:15(10:15/m) 131/135bpm 70cal 5.86/7.08mph
9) 1m - 10:06(10:06/m) 130/133bpm 66cal 5.94/6.49mph
10) 1m - 9:29(9:29/m) 135/140bpm 72cal 6.33/6.82mph Blown along at the beginning, then sheltered
11) 0.25m - 2:20(9:14/m) 140/141bpm 19cal 6.5/6.59mph
10:23 10:51 10:38 9:57 10:31 9:52 9:56 10:15 10:06 9:29 2:20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:21 |
5:21 +19
|
10:42 |
113 71-126 |
1209 |
164 158-170 |
3/3 |
1.00 |
10:42 |
5:21 |
10:41 |
126 123-128 |
1347 |
162 158-166 |
7/1 |
1.50 |
16:21 |
5:39 |
11:18 |
122 117-126 |
1378 |
162 158-166 |
2/5 |
2.00 |
21:33 |
5:12 |
10:24 |
124 120-128 |
1290 |
165 160-168 |
2/3 |
2.50 |
26:51 |
5:18 |
10:37 |
126 123-129 |
1337 |
164 160-166 |
7/2 |
3.00 |
32:11 |
5:20 |
10:40 |
126 123-130 |
1343 |
165 158-170 |
4/1 |
3.50 |
37:01 |
4:50 |
9:40 |
123 117-128 |
1188 |
167 164-170 |
2/14 |
4.00 |
42:10 |
5:09 |
10:18 |
129 124-132 |
1330 |
167 162-170 |
8/1 |
4.50 |
47:24 |
5:14 |
10:29 |
126 123-130 |
1321 |
166 162-170 |
1/5 |
5.00 |
52:40 |
5:15 |
10:30 |
127 124-130 |
1334 |
166 160-170 |
1/4 |
5.50 |
57:34 |
4:54 |
9:48 |
130 126-133 |
1275 |
166 162-168 |
1/3 |
6.00 |
1:03:39 |
6:05 +1:07
|
12:10 |
127 113-135 |
1544 |
166 114-174 |
4/3 |
6.50 |
1:08:47 |
5:08 |
10:16 |
132 128-136 |
1355 |
168 164-170 |
2/4 |
7.00 |
1:13:34 |
4:47 |
9:35 |
130 127-134 |
1245 |
168 166-170 |
4/1 |
7.50 |
1:18:55 |
5:21 +12
|
10:42 |
130 123-134 |
1390 |
167 164-170 |
3/1 |
8.00 |
1:24:01 |
5:06 |
10:12 |
131 129-133 |
1336 |
165 162-168 |
3/1 |
8.50 |
1:29:07 |
5:07 |
10:13 |
130 128-131 |
1329 |
166 162-168 |
3/2 |
9.00 |
1:34:07 |
5:00 |
9:59 |
129 124-132 |
1288 |
167 162-170 |
2/3 |
9.50 |
1:38:51 |
4:44 |
9:28 |
133 129-140 |
1260 |
168 164-170 |
4/2 |
10.00 |
1:43:36 |
4:44 |
9:29 |
138 136-140 |
1309 |
167 164-170 |
9/6 |
10.25 |
1:45:56 |
2:20 |
9:16 |
139 137-141 |
1289 |
165 160-168 |
1/3 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.4 |
165 |
10.2 |
1:44:17 |
10:13 |
Walk |
1.1 |
112 |
0 |
1:09 |
4:44:49 |
Pause |
0.5 |
- |
- |
30 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:16 |
9:09 |
40.59% |
More |
800m |
4:38 |
9:19 |
47.73% |
More |
1km |
5:50 |
9:23 |
49.41% |
More |
Mile |
9:25 |
9:25 |
52.08% |
More |
5k |
30:50 |
9:55 |
54.29% |
More |
5 miles |
50:51 |
10:10 |
53.95% |
More |
10k |
1:03:19 |
10:11 |
54.25% |
More |
10 miles |
1:43:05 |
10:19 |
55.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:51 |
8:51 |
55.45 |
5km |
29:26 |
9:28 |
56.88 |
5M |
48:44 |
9:45 |
56.28 |
10km |
1:01:21 |
9:52 |
55.99 |
10M |
1:41:36 |
10:10 |
56.07 |
Half |
2:15:17 |
10:20 |
55.38 |
20M |
3:31:50 |
10:36 |
56.05 |
Mara |
4:42:03 |
10:46 |
56.13 |
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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It was rather breezy out this morning. Your cadence is nice and even and your HR low, a nice 10.25 miles done. Your HR doesn't reflect you saying it took some effort. Well done for doing the mileage in the wind though.