Tue 1st Sep 2020 at 11:00am by Flatlander

Run > Recovery Run
  • Time
    41:46
  • Miles
    4.00
  • Min/mi
    10:27
  • Pacing
    88%
  • WAVA
    52.16
  • Stride(cm)
    93
  • Cals
    366
  • Cadence
    166
  • BPM
    131
  • %MHR
    72.6
  • B/mi
    1364
  • Asc(m)
    38
  • Surface
    Road

Notes & Comments

4 comments
Recovery run after yesterday's and today's cycling, and Sunday's fartleks.
Unfortunately, I had a visual migraine after the first mile, which explains the subsequent slow pace.

1) 1m - 9:58(9:58/m) 129/139bpm 86cal 6.02/7.16mph
2) 1m - 10:46(10:46/m) 129/134bpm 94cal 5.58/6.37mph
3) 1m - 10:53(10:53/m) 130/137bpm 94cal 5.51/6.32mph
4) 1m - 10:08(10:08/m) 137/141bpm 92cal 5.92/6.57mph
9:58 10:46 10:53 10:08
Fenland Flier
Hope you're feeling better now.
Flatlander
My visual migraines don't last long but they do leave me feeling ughrr for a couple hours afterwards. Thankfully I have very few now since I left work, perhaps 2 a year instead of the 2 or 3 a month whilst working.
I am fine this morning - apart from the very tiring after effects of yesterday's heavy ladder work! ;-)
Fenland Flier
Ooh I feel another blog coming ;-)
Flatlander
Is that a request? :-p

Pace

89% 11%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:13 1:13 9:42 107 80-125 1038 167 164-170 1/0
0.25 2:31 1:18 10:26 127 126-129 1326 168 166-170 0/1
0.38 3:46 1:15 10:03 128 127-130 1285 167 166-170 0/0
0.50 4:57 1:11 9:27 132 130-133 1248 167 162-170 1/0
0.63 6:13 1:16 10:06 133 132-133 1343 169 166-172 1/1
0.75 7:26 1:13 9:45 133 131-134 1297 169 162-172 1/1
0.88 8:39 1:13 9:47 136 133-139 1331 172 168-174 2/0
1.00 9:58 1:19 10:31 135 133-138 1420 171 170-172 3/0
1.13 11:20 1:22 10:54 131 128-134 1427 170 168-172 0/2
1.25 12:34 1:14 9:52 131 129-133 1292 169 166-172 2/1
1.38 13:50 1:16 10:10 132 131-133 1343 168 166-170 1/2
1.50 15:10 1:20 10:39 130 128-132 1385 165 162-170 0/1
1.63 16:32 1:21 10:50 132 129-134 1430 166 166-168 1/1
1.75 18:24 1:52 +24 14:56 125 117-129 1867 161 106-170 6/0
1.88 19:49 1:26 11:25 130 127-130 1485 165 162-168 0/3
2.00 21:08 1:19 10:28 123 122-125 1288 165 162-168 3/0
2.13 22:30 1:22 10:56 126 124-127 1377 162 158-166 0/3
2.25 24:06 1:36 12:48 127 125-128 1626 161 158-162 0/1
2.38 25:22 1:16 10:09 129 126-132 1310 162 160-164 0/1
2.50 26:50 1:28 +2 11:41 131 126-135 1532 162 160-164 2/1
2.63 28:07 1:18 10:21 131 128-135 1355 163 162-166 0/1
2.75 29:40 1:33 12:20 130 127-132 1604 163 160-164 1/0
2.88 30:51 1:12 9:32 135 133-137 1287 164 158-166 1/0
3.00 32:03 1:12 9:34 134 133-135 1281 165 164-166 0/3
3.13 33:21 1:18 10:27 134 131-136 1400 166 164-168 0/3
3.25 34:46 1:24 11:15 135 134-136 1518 166 164-168 3/0
3.38 36:05 1:20 10:37 138 137-139 1465 166 162-168 3/0
3.50 37:19 1:14 9:52 137 136-138 1351 168 166-172 0/4
3.63 38:29 1:10 9:18 137 136-137 1273 171 170-172 0/1
3.75 39:42 1:13 9:42 140 138-141 1358 171 170-174 0/2
3.88 41:01 1:19 10:31 138 136-139 1450 169 168-170 2/0
4.00 42:11 1:10 9:23 136 136-137 1275 169 168-172 0/3
4.00 42:13 2 10:09 136 136-136 1381 168 168-168 0/0

Heart

131/141max
  • Show Beats/Mile

Elevation

Asc 38m, Range 10m, Flat prediction 41:46
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

166 (174 max) Stride Length: 93cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.0 166 4 41:48 10:27
Walk 1.0 106 0 25 2:19:26

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:19 9:19 39.85% More
800m 4:45 9:33 46.52% More
1km 6:03 9:44 47.65% More
Mile 9:58 9:58 49.24% More
5k 33:09 10:40 50.50% More

Predictions

Dist Time Per Mile WAVA
1M 9:36 9:36 51.12
5km 31:57 10:17 52.40
5M 52:55 10:35 51.83
10km 1:06:37 10:43 51.56
10M 1:50:19 11:02 51.64
Half 2:26:53 11:13 51.01
20M 3:50:00 11:30 51.62
Mara 5:06:14 11:41 51.70

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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