Sun 30th Aug 2020 at 9:00am by Flatlander
Run > Fartleks
- windy
-
Time
1:28:35
-
Miles
10.20
-
Min/mi
8:41
-
Pacing
74%
-
WAVA
65.69
-
Cals
720
-
BPM
139
-
%MHR
77.5
-
B/mi
1211
-
Asc(m)
71
-
Surface
Road
Notes & Comments
5 comments
Fartleks.
This is the Garmin 310XT entry and the GPS trace, unlike the 235, is fairly accurate.
Windy again like last Sunday, so like then the quicker efforts were in the first part, slower in the 2nd part against the wind.
Unlike the Garmin 235, I haven't set up the Garmin 310XT to show current and lap paces, so I had no idea at what pace I was running. It was a pleasant surprise to see what the speed sections were like. From lap 10 onwards I was mainly against the wind, particularly on the Busway, and I was getting tired.
It was also surprising to see the relatively quick recovery sections.
1) 1m - 9:23(9:23/m) 124/133bpm 75cal 6.4/7.5mph
2) 0.9m - 8:10(9:04/m) 133/140bpm 72cal 6.61/7.76mph
3) 0.42m - 3:04(7:16/m) 148/155bpm 30cal 8.26/9.37mph Histon Road to Carisbrooke Road
4) 0.39m - 3:39(9:19/m) 143/156bpm 34cal 6.44/9.29mph
5) 0.49m - 3:36(7:17/m) 153/157bpm 37cal 8.24/8.8mph Histon Road, Warwick Road to Murkett's Corner
6) 0.9m - 7:42(8:35/m) 141/157bpm 65cal 6.99/8.31mph Not a speed section but quick because it was downhill.
7) 0.31m - 2:11(7:02/m) 150/155bpm 21cal 8.52/9.08mph Alongside the river, but I cut it short because it was too crowded.
8) 1m - 9:08(9:08/m) 141/153bpm 76cal 6.57/8.54mph
9) 0.62m - 5:25(8:45/m) 139/143bpm 41cal 6.85/7.46mph
10) 0.24m - 1:49(7:36/m) 148/152bpm 17cal 7.9/8.74mph High Street, Chesterton
11) 0.68m - 6:30(9:30/m) 138/152bpm 44cal 6.32/8.61mph
12) 0.25m - 1:53(7:33/m) 148/153bpm 16cal 7.94/8.83mph King Hedges Road, Campkin Road to St. Kilda's Road
13) 0.8m - 7:25(9:18/m) 139/153bpm 50cal 6.45/7.83mph
14) 0.3m - 2:20(7:47/m) 147/151bpm 21cal 7.71/8.31mph Northfield Avenue
15) 0.25m - 2:15(9:06/m) 138/152bpm 13cal 6.6/11.08mph
16) 0.65m - 5:05(7:49/m) 151/155bpm 50cal 7.68/8.69mph Busway
17) 1m - 9:01(9:01/m) 140/155bpm 58cal 6.65/7.67mph
9:23 8:10 3:04 3:39 3:36 7:42 2:11 9:08 5:25 1:49 6:30 1:53 7:25 2:20 2:15 5:05 9:01 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
5:35 |
5:35 +54
|
11:10 |
114 64-129 |
1273 |
4/3 |
1.00 |
10:17 |
4:42 |
9:24 |
130 127-133 |
1223 |
3/3 |
1.50 |
14:56 |
4:39 |
9:18 |
133 127-137 |
1236 |
6/2 |
2.00 |
19:11 |
4:15 |
8:30 |
136 128-143 |
1156 |
2/5 |
2.50 |
23:12 |
4:01 |
8:02 |
148 139-156 |
1188 |
4/1 |
3.00 |
27:15 |
4:03 |
8:06 |
146 139-155 |
1182 |
6/1 |
3.50 |
31:23 |
4:08 |
8:17 |
149 137-157 |
1233 |
3/8 |
4.00 |
35:38 |
4:15 |
8:30 |
141 134-144 |
1198 |
2/8 |
4.50 |
40:45 |
5:07 +1:17
|
10:14 |
144 114-155 |
1473 |
0/4 |
5.00 |
45:23 |
4:38 |
9:16 |
141 139-144 |
1306 |
4/2 |
5.50 |
49:50 |
4:28 |
8:56 |
141 139-142 |
1259 |
2/1 |
6.00 |
54:39 |
4:48 +27
|
9:37 |
138 129-143 |
1326 |
3/5 |
6.50 |
58:58 |
4:19 |
8:39 |
143 136-152 |
1236 |
3/1 |
7.00 |
1:04:11 |
5:13 +38
|
10:26 |
136 120-144 |
1420 |
4/2 |
7.50 |
1:08:39 |
4:28 |
8:56 |
142 133-153 |
1268 |
3/3 |
8.00 |
1:13:08 |
4:29 |
8:58 |
138 135-140 |
1237 |
4/2 |
8.50 |
1:17:47 |
4:39 +29
|
9:18 |
142 131-151 |
1320 |
2/2 |
9.00 |
1:21:48 |
4:01 |
8:02 |
148 139-151 |
1188 |
7/6 |
9.50 |
1:26:42 |
4:55 +40
|
9:49 |
144 136-155 |
1414 |
3/6 |
10.00 |
1:31:18 |
4:36 |
9:11 |
140 138-142 |
1286 |
2/2 |
10.20 |
1:33:03 |
1:45 |
8:38 |
142 140-143 |
1225 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:02 |
52.77% |
More |
800m |
3:38 |
7:18 |
60.85% |
More |
1km |
4:47 |
7:42 |
60.22% |
More |
Mile |
8:01 |
8:01 |
61.24% |
More |
5k |
26:21 |
8:29 |
63.53% |
More |
5 miles |
43:56 |
8:47 |
62.42% |
More |
10k |
55:20 |
8:54 |
62.08% |
More |
10 miles |
1:30:12 |
9:01 |
63.15% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:33 |
7:33 |
65.00 |
5km |
25:07 |
8:05 |
66.65 |
5M |
41:36 |
8:19 |
65.93 |
10km |
52:23 |
8:26 |
65.57 |
10M |
1:26:45 |
8:41 |
65.67 |
Half |
1:55:29 |
8:49 |
64.88 |
20M |
3:00:51 |
9:03 |
65.65 |
Mara |
4:00:47 |
9:11 |
65.75 |
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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Your pace looks much better here. Lots more speedy intervals and less 'walking pace' bits.
I've only just uploaded this!
You must be sitting there waiting for them
Notes to follow in a few minutes.
Notes now added.
Sorry I was quick off the mark You were running and not on your bike weren't you Looking very positive.
It wasn't bad, was it?
I hope I won't be cycling that slowly for quite a few years yet