Wed 24th Mar 2021 at 10:00am by Flatlander
Run > Tempo
- breezy
-
Time
1:32:32
-
Miles
10.00
-
Min/mi
9:15
-
Pacing
67%
-
WAVA
61.55
-
Stride(cm)
102
-
Cals
764
-
Cadence
170
-
BPM
139
-
%MHR
77.4
-
B/mi
1289
-
Hillscore
10
-
Surface
Road
Notes & Comments
3 comments
Late out because my Fetchpoint daily bug was in a bad place - I'd have had to run past a school and then back, both while pupils were arriving for school, so I waited until they had got out of the way.
I think this is becoming the new Wednesday route, the Oakington loop doesn't seem to be getting done any more. This might be better since there is no traffic on the bridleway although it is right next to the A14, and in windy weather it is very open.
I suppose I could call this a tempo run, although I hadn't intended it, it just happened thanks to the following breeze. It wasn't strong, it was just in the right direction, so I took advantage of it.
1) 1m - 9:31(9:31/m) 131/139bpm 81cal
2) 1m - 9:33(9:33/m) 137/143bpm 84cal Stop to take off the raincoat because the forecast rain didn't arrive.
3) 1m - 9:32(9:32/m) 136/144bpm 79cal
4) 1m - 9:47(9:47/m) 138/141bpm 82cal Up Darwin Green against the breeze.
5) 1m - 9:22(9:22/m) 139/143bpm 76cal
6) 1m - 9:09(9:09/m) 140/144bpm 73cal Cambridge Road with the breeze behind me then down Hicks Lane.
7) 1m - 8:39(8:39/m) 142/154bpm 68cal On the bridlepath with the tail breeze.
8) 1m - 9:17(9:17/m) 141/145bpm 70cal Up Girton High Street.
9) 1m - 8:55(8:55/m) 144/148bpm 72cal Still a tail breeze.
10) 0.75m - 6:22(8:30/m) 150/159bpm 58cal Final flourish.
11) 0.25m - 2:26(9:39/m) 148/158bpm 21cal Recovery finish
9:31 9:33 9:32 9:47 9:22 9:09 8:39 9:17 8:55 6:22 2:26
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:48 |
4:48 |
9:36 |
125 91-135 |
1199 |
168 162-174 |
24/32 |
1.00 |
9:32 |
4:44 |
9:27 |
135 132-138 |
1276 |
167 164-172 |
21/23 |
1.50 |
14:12 |
4:40 |
9:20 |
136 134-138 |
1270 |
170 166-174 |
24/19 |
2.00 |
19:04 |
4:52 |
9:45 |
137 132-143 |
1335 |
168 164-172 |
26/32 |
2.50 |
25:57 |
6:53 +2:11
|
13:46 |
131 101-140 |
1804 |
171 168-176 |
34/35 |
3.00 |
30:46 |
4:49 |
9:38 |
137 133-144 |
1319 |
171 166-176 |
30/31 |
3.50 |
35:35 |
4:49 |
9:38 |
138 137-140 |
1329 |
172 162-176 |
24/22 |
4.00 |
40:34 |
4:59 |
9:58 |
138 135-141 |
1375 |
171 164-174 |
33/20 |
4.50 |
45:16 |
4:42 |
9:24 |
139 137-141 |
1306 |
169 158-176 |
27/33 |
5.00 |
49:56 |
4:40 |
9:21 |
139 136-143 |
1299 |
172 168-176 |
21/24 |
5.50 |
54:32 |
4:37 |
9:13 |
141 138-144 |
1300 |
170 164-174 |
25/25 |
6.00 |
59:06 |
4:33 |
9:07 |
140 138-143 |
1276 |
170 164-176 |
13/22 |
6.50 |
1:03:47 |
4:41 +15
|
9:23 |
141 134-146 |
1322 |
172 166-176 |
32/40 |
7.00 |
1:09:34 |
5:47 +1:36
|
11:33 |
142 109-154 |
1641 |
173 166-178 |
37/14 |
7.50 |
1:14:24 |
4:50 |
9:40 |
140 136-145 |
1354 |
171 164-176 |
29/23 |
8.00 |
1:18:53 |
4:29 |
8:58 |
141 139-144 |
1264 |
171 164-174 |
16/26 |
8.50 |
1:23:19 |
4:26 |
8:52 |
143 139-145 |
1268 |
173 168-176 |
21/28 |
9.00 |
1:27:47 |
4:29 |
8:57 |
145 143-147 |
1298 |
172 168-174 |
22/17 |
9.50 |
1:32:11 |
4:24 |
8:48 |
147 145-153 |
1293 |
170 166-174 |
16/17 |
10.00 |
1:36:35 |
4:24 |
8:48 |
151 144-158 |
1329 |
169 158-174 |
29/21 |
Elevation
Biggest Climbs (m) |
Min/mi |
19 11.9% |
10:13
|
18 7.7% |
10:06
|
16 5.7% |
9:01
|
15 8.6% |
9:07
|
13 10.9% |
9:16
|
13 11.2% |
10:04
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.1 |
170 |
10 |
1:34:44 |
9:30 |
Walk |
1.7 |
104 |
0 |
1:36 |
INF:00:00 |
Pause |
0.3 |
- |
- |
15 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:42 |
48.25% |
More |
800m |
4:04 |
8:11 |
54.36% |
More |
1km |
5:08 |
8:15 |
56.20% |
More |
Mile |
8:33 |
8:33 |
57.45% |
More |
5k |
27:51 |
8:58 |
60.13% |
More |
5 miles |
46:33 |
9:19 |
58.91% |
More |
10k |
58:04 |
9:21 |
59.16% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:04 |
8:04 |
60.84 |
5km |
26:48 |
8:38 |
62.46 |
5M |
44:23 |
8:53 |
61.80 |
10km |
55:53 |
9:00 |
61.46 |
10M |
1:32:32 |
9:15 |
61.56 |
Half |
2:03:12 |
9:24 |
60.82 |
20M |
3:12:56 |
9:39 |
61.54 |
Mara |
4:16:52 |
9:48 |
61.64 |
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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You are really racking up the miles this year.
Yes, more than this time last year - despite being in Lockdown this year. I am cycling 4 days and running the other 3 days a week. The runs are longer than last year and also I had that awful Cambridge HM on 8/3/20 after which I ran only 4 times in the following 3 weeks while I recovered, plus I was researching material for my Coronavirus blog.
I'm sure you'd manage to pace a half without issues now.