Sun 3rd Jan 2021 at 8:00am by Flatlander

Run > General

Follow User
0 👍

Time
1:42:40
Miles
10.50
Min/mi
9:47
Pacing
86%
WAVA
58.43
Stride(cm)
94
Cals
908
Cadence
175
BPM
135
%MHR
75.3
B/mi
1325
Asc(m)
78
Surface
Road

Notes & Comments

2 comments

Hips and hip flexors a bit tired after the yoga, core and cycling of the last 2 days, so this was just an easy run.
Cold 2C.
No stops after the early one to cross the Busway. That is one benefit of Tier 4.

1) 1m - 9:55(9:55/m) 131/150bpm 89cal 6.05/6.66mph
2) 1m - 9:47(9:47/m) 149/161bpm 92cal 6.13/6.47mph
3) 1m - 9:45(9:45/m) 139/156bpm 93cal 6.16/6.39mph
4) 1m - 9:38(9:38/m) 134/138bpm 90cal 6.23/6.8mph
5) 1m - 9:41(9:41/m) 136/139bpm 91cal 6.2/6.76mph
6) 1m - 9:47(9:47/m) 135/139bpm 89cal 6.14/6.39mph
7) 1m - 9:42(9:42/m) 134/137bpm 86cal 6.18/6.37mph
8) 1m - 9:49(9:49/m) 134/138bpm 86cal 6.12/6.53mph
9) 1m - 9:46(9:46/m) 134/137bpm 78cal 6.14/6.41mph
10) 1m - 9:52(9:52/m) 134/138bpm 76cal 6.08/6.43mph
11) 0.5m - 4:58(9:57/m) 135/139bpm 38cal 6.03/6.53mph

9:55 9:47 9:45 9:38 9:41 9:47 9:42 9:49 9:46 9:52 4:58

	Fenland Flier Good steady pacing but high HR for the pace I'd have thought.
	Flatlander Yes, the HR was a bit high. Probably Splanchnic Shunting in the first few miles, coupled with the cold weather and being a little bit tired.

Pace

76%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	6:14	6:14 +1:13	12:28	120 83-135	1497	181 112-192	3/3
1.00	11:08	4:54	9:47	139 133-149	1360	179 168-186	2/3
1.50	16:08	5:00	10:00	152 144-161	1519	179 174-182	7/2
2.00	20:55	4:47	9:35	146 139-155	1398	180 174-184	1/5
2.50	25:48	4:53	9:45	144 134-156	1405	180 176-182	5/1
3.00	30:40	4:52	9:44	135 132-138	1315	178 170-182	5/1
3.50	35:22	4:42	9:25	134 129-138	1261	177 170-182	2/10
4.00	40:18	4:56	9:52	134 130-137	1321	177 170-180	7/5
4.50	45:09	4:51	9:41	135 133-137	1308	176 172-180	4/4
5.00	49:59	4:50	9:40	136 132-139	1314	175 172-180	0/7
5.50	54:48	4:50	9:39	136 133-139	1313	173 170-178	5/4
6.00	59:45	4:57	9:54	135 130-138	1337	173 164-178	5/2
6.50	1:04:38	4:53	9:45	135 133-137	1316	174 170-176	2/2
7.00	1:09:28	4:50	9:40	133 131-136	1285	172 168-174	1/1
7.50	1:14:28	5:00	10:00	133 131-136	1330	173 168-178	2/2
8.00	1:19:16	4:49	9:37	136 133-138	1309	177 174-180	10/6
8.50	1:24:10	4:53	9:47	134 130-137	1310	173 168-176	4/9
9.00	1:29:03	4:53	9:45	133 132-135	1298	172 168-176	3/3
9.50	1:34:02	4:59	9:58	134 131-137	1337	172 166-176	0/1
10.00	1:38:55	4:53	9:46	133 130-135	1299	174 170-178	3/3
10.50	1:43:54	4:59	9:59	135 130-139	1348	172 164-178	3/3

Heart

135/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 78m, Range 13m, Flat prediction 1:42:40

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

175 (192 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.8	175	10.5	1:42:37	9:47
Walk	1.2	112	0	1:17	3:11:45

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:06	40.83%	More
800m	4:39	9:22	47.50%	More
1km	5:51	9:25	49.30%	More
Mile	9:31	9:31	51.54%	More
5k	30:00	9:39	55.81%	More
5 miles	48:29	9:42	56.57%	More
10k	1:00:22	9:43	56.90%	More
10 miles	1:37:36	9:46	58.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:29	8:29	57.85
5km	28:14	9:05	59.29
5M	46:46	9:21	58.65
10km	58:52	9:28	58.35
10M	1:37:30	9:45	58.43
Half	2:09:48	9:55	57.72
20M	3:23:16	10:10	58.41
Mara	4:30:38	10:20	58.50

Bespoke Fields

Amend your bespoke fields

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

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry

Race Pace
HRV