Fri 4th Sep 2020 at 11:00am by Flatlander

Run > General

breezy

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Time
37:15
Miles
4.00
Min/mi
9:19
Pacing
87%
WAVA
58.48
Stride(cm)
102
Cals
351
Cadence
170
BPM
133
%MHR
73.8
B/mi
1237
Asc(m)
28
Surface
Mixed

Notes & Comments

2 comments

Felt rough for the first mile after last night's badly disrupted sleep, but then the earlier morning's get-me-going-and-wake-me-up bike ride kicked in.
Quite breezy (almost 20mph). Dry; the farm tracks have almost dried out despite the recent heavy rain.
The Garmin 235 GPS behaved itself today. My HR was surprisingly good for the pace.

1) 1m - 9:48(9:48/m) 124/132bpm 86cal 6.12/7.12mph
2) 1m - 9:11(9:11/m) 132/138bpm 86cal 6.53/7.47mph
3) 1m - 9:21(9:21/m) 136/141bpm 89cal 6.42/7.41mph
4) 1m - 8:53(8:53/m) 143/146bpm 89cal 6.76/6.97mph

9:48 9:11 9:21 8:53 2 7

	Fenland Flier A speedy last mile.
	Flatlander Wind assisted as usual

Pace

38%

48%

12%

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	107 79-123	1057	172 166-176	1/1
0.25	2:28	1:14	9:49	121 120-123	1189	168 166-170	1/1
0.38	3:43	1:15	10:02	122 119-124	1223	168 168-170	2/2
0.50	4:55	1:12	9:39	125 123-128	1207	168 164-172	1/1
0.63	6:10	1:14	9:56	128 127-128	1271	167 166-168	0/1
0.75	7:24	1:14	9:53	127 125-128	1256	168 166-170	0/2
0.88	8:36	1:12	9:37	127 125-129	1221	168 166-170	1/2
1.00	9:49	1:13	9:42	129 128-132	1250	168 166-170	0/1
1.13	10:57	1:09	9:10	132 131-133	1209	169 166-174	1/0
1.25	12:10	1:12	9:36	133 130-136	1278	170 168-174	1/0
1.38	13:18	1:09	9:09	134 132-135	1226	169 168-170	0/1
1.50	14:46	1:28 +22	11:43	127 122-133	1488	169 164-172	1/1
1.63	16:01	1:15	9:59	133 131-134	1328	168 166-170	3/1
1.75	17:37	1:36 +34	12:50	127 116-136	1629	172 168-178	0/1
1.88	18:48	1:11	9:25	136 133-137	1281	171 168-176	1/0
2.00	19:56	1:08	9:08	136 135-137	1242	168 164-172	2/2
2.13	21:18	1:22 +12	10:58	131 129-135	1436	167 164-170	0/0
2.25	22:31	1:12	9:38	134 133-135	1291	169 168-170	0/1
2.38	23:43	1:12	9:34	135 132-138	1292	170 168-172	0/1
2.50	24:54	1:11	9:30	140 138-141	1331	170 168-174	3/1
2.63	26:02	1:08	9:05	138 137-139	1255	169 166-172	0/0
2.75	27:10	1:08	9:01	138 136-140	1245	169 168-172	0/1
2.88	28:19	1:09	9:12	138 135-141	1269	169 166-172	0/1
3.00	29:29	1:11	9:25	138 138-139	1299	169 168-172	1/0
3.13	30:35	1:06	8:46	142 139-144	1246	170 166-174	0/0
3.25	31:42	1:07	8:53	144 143-146	1280	174 172-176	0/0
3.38	32:48	1:06	8:51	143 142-144	1266	174 170-178	1/0
3.50	33:53	1:05	8:40	144 142-145	1249	176 170-178	1/0
3.63	35:03	1:10	9:17	140 139-142	1300	174 172-180	1/1
3.75	36:09	1:06	8:51	142 141-143	1257	176 174-178	0/0
3.88	37:15	1:06	8:45	143 142-145	1252	174 172-176	0/1
4.00	38:22	1:07	8:55	143 142-144	1276	173 168-176	1/0
4.01	38:32	10	11:46	142 141-142	1670	171 170-172	0/0

Heart

133/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 28m, Range 8m, Flat prediction 37:15

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

170 (180 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.1	170	4	37:24	9:33
Walk	0.5	118	0	12	INF:00:00
Pause	2.4	-	-	56	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:38	43.01%	More
800m	4:22	8:47	50.64%	More
1km	5:30	8:50	52.47%	More
Mile	8:52	8:52	55.33%	More
5k	29:36	9:32	56.57%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:34	8:34	57.29
5km	28:30	9:10	58.74
5M	47:11	9:26	58.13
10km	59:25	9:34	57.81
10M	1:38:23	9:50	57.90
Half	2:11:00	10:00	57.19
20M	3:25:08	10:15	57.88
Mara	4:33:07	10:25	57.97

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