Sun 13th Sep 2020 at 9:00am by Flatlander
Run > General
- breezy
-
Time
1:32:05
-
Miles
10.00
-
Min/mi
9:13
-
Pacing
87%
-
WAVA
61.85
-
Stride(cm)
104
-
Cals
937
-
Cadence
167
-
BPM
143
-
%MHR
79.6
-
B/mi
1320
-
Asc(m)
83
-
Surface
Road
Notes & Comments
5 comments
Still very breezy 20mph.
I had a sort of an attempt at a tempo, see notes, but otherwise a steady run.
For once, the Garmin 235 behaved!
1) 1m - 9:37(9:37/m) 130/138bpm 86cal 6.24/6.93mph
Next 2.5 miles over A14 interchange and up Histon Road against the wind.
2) 1m - 9:41(9:41/m) 134/139bpm 90cal 6.2/6.8mph
3) 1m - 9:19(9:19/m) 135/143bpm 87cal 6.43/6.97mph
4) 0.5m - 4:43(9:24/m) 143/146bpm 46cal 6.38/6.64mph
Start of tempo
5) 1m - 8:21(8:21/m) 147/151bpm 86cal 7.19/7.91mph 1st 0.6 miles down Castle Street.
6) 1m - 8:40(8:40/m) 150/154bpm 95cal 6.92/7.78mph
7) 1m - 8:34(8:34/m) 154/156bpm 99cal 7/7.49mph Too much uphill and headwind and I didn't have the strength to carry on with the tempo effort.
8) 0m - 2(5:47/m) 153/153bpm 10.38/7.08mph Got my fingers and buttons mixed up.
9) 0m - 1(7:03/m) 154/154bpm 8.51/7.1mph and again!
10) 0.4m - 3:46(9:31/m) 147/154bpm 40cal 6.31/7.22mph
11) 0.19m - 1:34(8:10/m) 153/157bpm 17cal 7.35/8.18mph Quick section along Northfield Avenue with a following wind.
12) 1m - 9:30(9:30/m) 148/157bpm 101cal 6.31/6.87mph
13) 1m - 9:36(9:36/m) 147/150bpm 99cal 6.25/6.74mph
14) 0.91m - 8:42(9:34/m) 147/149bpm 91cal 6.27/6.7mph Added loops to make the distance up to 10 miles.
9:37 9:41 9:19 4:43 8:21 8:40 8:34 2 1 3:46 1:34 9:30 9:36 8:42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:51 |
4:51 |
9:42 |
123 89-132 |
1193 |
168 164-172 |
2/2 |
1.00 |
9:36 |
4:45 |
9:30 |
133 130-138 |
1264 |
168 162-172 |
7/4 |
1.50 |
14:23 |
4:47 |
9:34 |
133 130-136 |
1273 |
169 166-172 |
5/4 |
2.00 |
19:17 |
4:54 |
9:47 |
135 129-139 |
1321 |
168 166-170 |
3/3 |
2.50 |
24:02 |
4:45 +6
|
9:30 |
134 129-138 |
1273 |
170 168-172 |
1/4 |
3.00 |
29:29 |
5:27 +47
|
10:55 |
135 114-143 |
1473 |
170 166-176 |
6/1 |
3.50 |
34:11 |
4:42 |
9:24 |
143 140-146 |
1345 |
169 166-172 |
4/1 |
4.00 |
38:13 |
4:02 |
8:04 |
145 142-150 |
1169 |
170 166-174 |
4/12 |
4.50 |
42:32 |
4:19 |
8:38 |
148 144-150 |
1277 |
168 164-172 |
2/6 |
5.00 |
46:52 |
4:20 |
8:40 |
149 146-153 |
1291 |
168 160-172 |
5/8 |
5.50 |
51:12 |
4:20 |
8:40 |
152 148-153 |
1318 |
165 160-170 |
4/2 |
6.00 |
55:34 |
4:22 |
8:43 |
153 151-155 |
1334 |
165 162-168 |
7/3 |
6.50 |
59:46 |
4:13 |
8:25 |
154 152-156 |
1297 |
164 160-168 |
2/2 |
7.00 |
1:04:32 |
4:45 +8
|
9:31 |
148 145-154 |
1407 |
165 160-172 |
1/2 |
7.50 |
1:09:07 |
4:36 |
9:12 |
149 145-157 |
1370 |
168 160-176 |
3/3 |
8.00 |
1:13:55 |
4:48 |
9:35 |
148 146-150 |
1419 |
172 168-176 |
10/5 |
8.50 |
1:18:38 |
4:43 |
9:26 |
147 144-150 |
1386 |
169 164-172 |
4/10 |
9.00 |
1:23:30 |
4:52 |
9:44 |
146 145-149 |
1422 |
166 160-170 |
1/2 |
9.50 |
1:28:21 |
4:51 |
9:42 |
146 143-149 |
1417 |
164 162-170 |
5/5 |
10.00 |
1:33:05 |
4:43 |
9:27 |
148 145-149 |
1398 |
164 160-168 |
3/3 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
167 |
10 |
1:33:01 |
9:18 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Pause |
0.1 |
- |
- |
6 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:27 |
49.81% |
More |
800m |
3:56 |
7:54 |
56.28% |
More |
1km |
5:00 |
8:03 |
57.68% |
More |
Mile |
8:18 |
8:18 |
59.14% |
More |
5k |
26:36 |
8:34 |
62.93% |
More |
5 miles |
44:23 |
8:53 |
61.79% |
More |
10k |
55:57 |
9:00 |
61.39% |
More |
10 miles |
1:33:05 |
9:18 |
61.20% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:01 |
8:01 |
61.22 |
5km |
26:40 |
8:35 |
62.78 |
5M |
44:10 |
8:50 |
62.10 |
10km |
55:36 |
8:57 |
61.78 |
10M |
1:32:05 |
9:13 |
61.86 |
Half |
2:02:36 |
9:22 |
61.11 |
20M |
3:11:59 |
9:36 |
61.84 |
Mara |
4:15:37 |
9:45 |
61.94 |
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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No trail running, that's unlike you
This was in the city, although there was a lot of running on the grass verges, perhaps as much as 2 miles, so perhaps that sort of counts . I did also run across Midsummer Common.
You run in a city and still manage to run on grass 😂😂 I've got to hand it to you, brilliant
I am lucky that Cambridge is quite a green city .
The Red Poll cattle I have written about before are on Midsummer Common which is only half a mile from the city centre. There are not many cities about which one could say that .
True