Wed 9th Sep 2020 at 9:00am by Flatlander
Run > General
- breezy
- warm
-
Time
1:08:10
-
Miles
6.50
-
Min/mi
10:29
-
Pacing
88%
-
WAVA
52.87
-
Stride(cm)
93
-
Cals
568
-
Cadence
166
-
BPM
123
-
%MHR
68.1
-
B/mi
1285
-
Asc(m)
48
-
Surface
Road
Notes & Comments
2 comments
Just very tired. This was very hard work.
Very breezy (20mph).
1) 1m - 9:49(9:49/m) 123/132bpm 86cal 6.11/6.59mph
2) 1m - 9:40(9:40/m) 130/135bpm 90cal 6.21/7.01mph
3) 1m - 10:29(10:29/m) 125/129bpm 93cal 5.72/6.05mph
4) 1m - 10:44(10:44/m) 123/127bpm 93cal 5.59/6.18mph
5) 1m - 10:42(10:42/m) 119/124bpm 84cal 5.61/6.26mph
6) 1m - 11:14(11:14/m) 118/121bpm 81cal 5.34/6.18mph
7) 0.5m - 5:31(11:04/m) 120/123bpm 41cal 5.42/5.66mph
9:49 9:40 10:29 10:44 10:42 11:14 5:31
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:53 |
2:53 +27
|
11:30 |
109 79-125 |
1254 |
163 158-168 |
0/1 |
0.50 |
5:25 |
2:33 |
10:11 |
124 120-129 |
1263 |
165 160-168 |
3/2 |
0.75 |
7:56 |
2:31 |
10:03 |
126 125-128 |
1266 |
166 164-168 |
3/0 |
1.00 |
10:16 |
2:20 |
9:18 |
129 127-131 |
1200 |
164 160-168 |
3/0 |
1.25 |
12:33 |
2:17 |
9:09 |
131 129-133 |
1200 |
164 160-168 |
1/2 |
1.50 |
15:06 |
2:33 |
10:13 |
130 126-133 |
1328 |
164 162-168 |
1/2 |
1.75 |
17:25 |
2:19 |
9:15 |
129 125-134 |
1194 |
167 160-170 |
0/3 |
2.00 |
19:56 |
2:31 |
10:03 |
129 125-132 |
1296 |
167 164-170 |
1/1 |
2.25 |
22:38 |
2:42 |
10:49 |
126 123-127 |
1362 |
167 166-170 |
4/0 |
2.50 |
25:10 |
2:32 |
10:10 |
126 124-129 |
1281 |
167 164-168 |
3/0 |
2.75 |
27:55 |
2:45 |
10:59 |
125 124-127 |
1372 |
165 160-168 |
5/1 |
3.00 |
30:25 |
2:30 |
9:59 |
124 121-126 |
1238 |
166 164-170 |
0/3 |
3.25 |
33:12 |
2:47 |
11:09 |
123 120-124 |
1371 |
165 160-170 |
2/1 |
3.50 |
36:05 |
2:53 |
11:31 |
121 117-125 |
1394 |
166 162-168 |
3/2 |
3.75 |
38:31 |
2:26 |
9:46 |
124 122-127 |
1210 |
168 166-170 |
1/3 |
4.00 |
41:09 |
2:38 |
10:31 |
124 120-127 |
1304 |
165 162-170 |
2/2 |
4.25 |
43:39 |
2:30 |
9:59 |
120 116-123 |
1199 |
166 164-170 |
0/7 |
4.50 |
46:34 |
2:55 |
11:42 |
121 119-122 |
1415 |
165 162-168 |
6/0 |
4.75 |
49:12 |
2:38 |
10:32 |
119 117-120 |
1253 |
165 162-170 |
1/3 |
5.00 |
51:51 |
2:38 |
10:34 |
118 116-121 |
1247 |
167 166-168 |
0/7 |
5.25 |
54:47 |
2:56 |
11:45 |
118 115-120 |
1386 |
165 162-168 |
1/2 |
5.50 |
57:30 |
2:43 |
10:52 |
118 115-121 |
1282 |
166 162-168 |
1/1 |
5.75 |
1:00:20 |
2:50 |
11:22 |
118 115-120 |
1341 |
166 162-168 |
0/0 |
6.00 |
1:03:05 |
2:45 |
10:59 |
118 116-121 |
1296 |
165 160-168 |
2/1 |
6.25 |
1:05:48 |
2:43 |
10:53 |
120 117-123 |
1306 |
165 162-168 |
1/1 |
6.50 |
1:08:36 |
2:48 |
11:15 |
120 118-122 |
1351 |
165 160-170 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:31 |
43.58% |
More |
800m |
4:31 |
9:05 |
48.91% |
More |
1km |
5:47 |
9:19 |
49.81% |
More |
Mile |
9:22 |
9:22 |
52.44% |
More |
5k |
31:22 |
10:06 |
53.38% |
More |
5 miles |
51:48 |
10:22 |
52.95% |
More |
10k |
1:05:13 |
10:30 |
52.67% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:22 |
9:22 |
52.40 |
5km |
31:10 |
10:02 |
53.71 |
5M |
51:37 |
10:19 |
53.14 |
10km |
1:04:59 |
10:27 |
52.86 |
10M |
1:47:37 |
10:46 |
52.93 |
Half |
2:23:17 |
10:56 |
52.29 |
20M |
3:44:23 |
11:13 |
52.91 |
Mara |
4:58:44 |
11:24 |
53.00 |
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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The other days recovery run
I've done them the wrong way round - yesterday's recovery run should be after this "run"!