Wed 30th Dec 2020 at 8:00am by Flatlander
Run > Fartleks
cold
-
Time
1:08:46
-
Miles
7.00
-
Min/mi
9:49
-
Pacing
87%
-
WAVA
56.75
-
Stride(cm)
93
-
Cals
530
-
Cadence
175
-
BPM
130
-
%MHR
72.4
-
B/mi
1281
-
Asc(m)
61
-
Surface
Road
Notes & Comments
2 comments
Unintended fartleks.
Cold 0C, with slippery frosty pavements so where possible I ran on the grass verges and in the road.
1) 1m - 10:16(10:16/m) 127/134bpm 83cal
2) 1m - 10:14(10:14/m) 129/133bpm 82cal
3) 1m - 10:36(10:36/m) 125/136bpm 74cal Slippery over the A14 interchange.
4) 1m - 10:13(10:13/m) 128/138bpm 77cal Up frosty Darwin Green.
5) 1m - 9:30(9:30/m) 133/142bpm 75cal Mostly on grass and on clear road surface.
6) 1m - 9:47(9:47/m) 127/145bpm 67cal Very slow down frosty Hicks Lane and up Girton High Street, although fast on the road down the other side of the High Street.
7) 1m - 8:10(8:10/m) 144/151bpm 72cal On the permissive trail from Girton
10:16 10:14 10:36 10:13 9:30 9:47 8:10
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:42 |
2:42 |
10:49 |
116 90-125 |
1255 |
181 176-188 |
2/1 |
| 0.50 |
5:10 |
2:27 |
9:50 |
128 124-132 |
1258 |
179 168-188 |
1/2 |
| 0.75 |
7:41 |
2:31 |
10:04 |
132 131-134 |
1330 |
179 176-184 |
4/0 |
| 1.00 |
10:16 |
2:35 |
10:21 |
132 129-134 |
1367 |
176 168-182 |
2/4 |
| 1.25 |
12:56 |
2:40 |
10:40 |
127 126-129 |
1355 |
177 172-182 |
3/1 |
| 1.50 |
15:23 |
2:27 |
9:48 |
129 127-131 |
1263 |
178 174-182 |
1/2 |
| 1.75 |
17:54 |
2:31 |
10:03 |
129 126-133 |
1296 |
176 172-180 |
2/2 |
| 2.00 |
20:30 |
2:37 |
10:26 |
132 130-133 |
1377 |
176 174-178 |
5/3 |
| 2.25 |
22:50 |
2:20 |
9:21 |
128 124-132 |
1197 |
178 170-184 |
2/3 |
| 2.50 |
25:38 |
2:47 |
11:10 |
128 121-135 |
1429 |
175 168-178 |
1/2 |
| 2.75 |
28:17 |
2:39 |
10:38 |
122 120-126 |
1296 |
177 166-182 |
0/3 |
| 3.00 |
31:06 |
2:49 |
11:15 |
121 118-123 |
1360 |
178 170-182 |
1/1 |
| 3.25 |
33:59 |
2:53 |
11:32 |
122 120-125 |
1407 |
177 172-180 |
3/0 |
| 3.50 |
36:20 |
2:21 |
9:22 |
133 126-137 |
1247 |
175 170-180 |
3/0 |
| 3.75 |
38:55 |
2:35 |
10:21 |
130 125-134 |
1345 |
173 168-176 |
5/0 |
| 4.00 |
41:19 |
2:25 |
9:39 |
131 126-138 |
1265 |
174 172-178 |
1/3 |
| 4.25 |
43:50 |
2:31 |
10:03 |
126 121-131 |
1267 |
173 170-176 |
1/2 |
| 4.50 |
46:17 |
2:26 |
9:45 |
133 129-136 |
1296 |
171 168-174 |
4/2 |
| 4.75 |
48:28 |
2:11 |
8:45 |
135 131-141 |
1181 |
175 170-180 |
0/3 |
| 5.00 |
50:50 |
2:22 |
9:29 |
139 129-142 |
1318 |
174 170-180 |
2/1 |
| 5.25 |
53:39 |
2:49 |
11:16 |
120 115-129 |
1351 |
174 170-176 |
0/7 |
| 5.50 |
56:20 |
2:41 |
10:43 |
124 118-132 |
1330 |
174 170-178 |
5/1 |
| 5.75 |
58:45 |
2:25 |
9:40 |
128 124-133 |
1236 |
173 166-180 |
2/2 |
| 6.00 |
1:00:36 |
1:52 |
7:28 |
141 134-145 |
1052 |
179 176-182 |
0/7 |
| 6.25 |
1:02:47 |
2:11 |
8:43 |
139 136-144 |
1212 |
173 170-176 |
0/3 |
| 6.50 |
1:04:47 |
2:00 |
8:00 |
142 140-146 |
1136 |
175 172-178 |
2/1 |
| 6.75 |
1:06:47 |
1:59 |
7:57 |
148 146-150 |
1177 |
172 164-176 |
2/1 |
| 7.00 |
1:08:46 |
1:59 |
7:58 |
149 147-151 |
1186 |
169 156-174 |
2/1 |
| 7.01 |
1:08:50 |
4 |
7:05 |
148 148-148 |
1047 |
172 172-172 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
100.0 |
175 |
7 |
1:08:50 |
9:49 |
| Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:51 |
7:26 |
49.97% |
More |
| 800m |
3:54 |
7:50 |
56.75% |
More |
| 1km |
4:55 |
7:54 |
58.72% |
More |
| Mile |
8:00 |
8:00 |
61.40% |
More |
| 5k |
28:31 |
9:11 |
58.72% |
More |
| 5 miles |
48:15 |
9:39 |
56.83% |
More |
| 10k |
1:00:41 |
9:46 |
56.60% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:44 |
8:44 |
56.19 |
| 5km |
29:04 |
9:21 |
57.59 |
| 5M |
48:08 |
9:38 |
56.98 |
| 10km |
1:00:36 |
9:45 |
56.68 |
| 10M |
1:40:22 |
10:02 |
56.76 |
| Half |
2:13:37 |
10:12 |
56.07 |
| 20M |
3:29:15 |
10:28 |
56.74 |
| Mara |
4:38:36 |
10:38 |
56.83 |
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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