Wed 20th Jan 2021 at 5:00am by Flatlander
Run > General
- windy
-
Time
1:33:57
-
Miles
10.01
-
Min/mi
9:23
-
Pacing
65%
-
WAVA
60.70
-
Stride(cm)
99
-
Cals
786
-
Cadence
174
-
BPM
139
-
%MHR
77.2
-
B/mi
1304
-
Asc(m)
76
-
Hillscore
1
-
Surface
Road
Notes & Comments
1 comments
Very disturbed "sleep" due to Storm Christoph so I went for a very early run.
Despite the 35mph wind, the running wasn't badly affected, plus there was very little rain.
No stops except at the beginning and end.
1) 1m - 9:56(9:56/m) 127/135bpm 80cal
2) 1m - 9:25(9:25/m) 133/139bpm 82cal
3) 1m - 9:19(9:19/m) 139/143bpm 85cal
4) 1m - 9:41(9:41/m) 141/144bpm 87cal
5) 1m - 9:19(9:19/m) 142/146bpm 80cal
6) 1m - 9:31(9:31/m) 141/146bpm 78cal
7) 1m - 9:11(9:11/m) 140/143bpm 73cal Down Darwin Green
8) 1m - 8:56(8:56/m) 145/149bpm 76cal This was despite going up over the A14 interchange and Bridge Road. The wind was behind me!
9) 1m - 9:05(9:05/m) 145/148bpm 76cal
10) 1m - 9:31(9:31/m) 141/145bpm 69cal
9:56 9:25 9:19 9:41 9:19 9:31 9:11 8:56 9:05 9:31 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
7:22 |
7:22 +2:17
|
14:45 |
119 79-131 |
1754 |
174 166-188 |
2/2 |
1.00 |
12:14 |
4:52 |
9:44 |
132 125-135 |
1284 |
185 178-188 |
1/3 |
1.50 |
17:48 |
5:34 +52
|
11:07 |
130 111-135 |
1446 |
183 178-188 |
3/3 |
2.00 |
22:31 |
4:43 |
9:26 |
134 119-139 |
1265 |
178 172-186 |
5/2 |
2.50 |
27:09 |
4:38 |
9:17 |
139 137-140 |
1290 |
176 174-180 |
2/3 |
3.00 |
31:50 |
4:41 |
9:22 |
140 138-142 |
1311 |
177 174-180 |
2/2 |
3.50 |
36:31 |
4:41 |
9:22 |
141 138-142 |
1320 |
175 172-180 |
2/3 |
4.00 |
41:30 |
4:59 |
9:58 |
142 139-144 |
1415 |
174 170-178 |
10/0 |
4.50 |
46:08 |
4:38 |
9:16 |
140 137-145 |
1298 |
174 168-178 |
4/7 |
5.00 |
50:50 |
4:42 |
9:23 |
143 141-146 |
1343 |
172 170-176 |
6/2 |
5.50 |
55:31 |
4:41 |
9:21 |
142 135-146 |
1328 |
172 168-174 |
4/5 |
6.00 |
1:00:21 |
4:51 |
9:42 |
141 135-144 |
1367 |
171 166-176 |
6/1 |
6.50 |
1:04:52 |
4:31 |
9:02 |
140 137-142 |
1264 |
175 166-180 |
0/9 |
7.00 |
1:09:33 |
4:41 |
9:22 |
140 138-143 |
1310 |
173 164-176 |
1/3 |
7.50 |
1:14:05 |
4:32 |
9:03 |
144 139-147 |
1304 |
172 164-178 |
6/1 |
8.00 |
1:18:29 |
4:24 |
8:48 |
146 144-149 |
1285 |
172 166-176 |
6/7 |
8.50 |
1:22:58 |
4:29 |
8:58 |
147 145-148 |
1318 |
170 164-176 |
3/6 |
9.00 |
1:27:34 |
4:36 |
9:12 |
144 142-146 |
1325 |
170 166-174 |
3/4 |
9.50 |
1:32:20 |
4:46 |
9:33 |
143 142-145 |
1366 |
168 166-172 |
6/3 |
10.00 |
1:38:24 |
6:04 +1:20
|
12:08 |
139 113-144 |
1687 |
168 94-176 |
2/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.8 |
173 |
10 |
1:36:13 |
9:42 |
Walk |
1.4 |
94 |
0 |
1:22 |
11:20:38 |
Pause |
0.9 |
- |
- |
52 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:21 |
44.50% |
More |
800m |
4:19 |
8:41 |
51.21% |
More |
1km |
5:23 |
8:40 |
53.56% |
More |
Mile |
8:47 |
8:47 |
55.85% |
More |
5k |
28:07 |
9:03 |
59.52% |
More |
5 miles |
45:59 |
9:12 |
59.64% |
More |
10k |
57:38 |
9:17 |
59.59% |
More |
10 miles |
1:38:25 |
9:50 |
57.88% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:10 |
8:10 |
60.09 |
5km |
27:11 |
8:45 |
61.58 |
5M |
45:01 |
9:00 |
60.93 |
10km |
56:40 |
9:07 |
60.61 |
10M |
1:33:51 |
9:23 |
60.70 |
Half |
2:04:57 |
9:32 |
59.96 |
20M |
3:15:40 |
9:47 |
60.68 |
Mara |
4:20:31 |
9:57 |
60.77 |
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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Not bad pacing considering the wind and time of day.