Wed 7th Apr 2021 at 11:00am by Flatlander
Run > General
- windy
- cold
-
Time
1:26:48
-
Miles
9.00
-
Min/mi
9:39
-
Pacing
87%
-
WAVA
59.26
-
Stride(cm)
97
-
Cals
663
-
Cadence
173
-
BPM
141
-
%MHR
78.4
-
B/mi
1360
-
Hillscore
6
-
Surface
Road
Notes & Comments
1 comments
Another disturbed night, so I didn't start until 11:30!
Bitterly cold wind, forecast as 23mph but felt nearer 30mph.
1) 1m - 9:40(9:40/m) 157/173bpm 98cal
2) 1m - 9:38(9:38/m) 162/174bpm 100cal
3) 1m - 9:58(9:58/m) 134/144bpm 72cal Up Darwin Green.
4) 1m - 9:43(9:43/m) 136/143bpm 71cal
5) 1m - 9:44(9:44/m) 137/142bpm 69cal
6) 1m - 9:39(9:39/m) 134/141bpm 62cal
7) 1m - 9:26(9:26/m) 136/142bpm 63cal
8) 1m - 9:38(9:38/m) 137/140bpm 64cal
9) 1m - 9:23(9:23/m) 139/143bpm 64cal
9:40 9:38 9:58 9:43 9:44 9:39 9:26 9:38 9:23
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:29 |
2:29 |
9:54 |
124 78-150 |
1228 |
173 156-178 |
25/4 |
0.50 |
4:53 |
2:25 |
9:39 |
162 151-170 |
1564 |
176 170-180 |
9/6 |
0.75 |
7:14 |
2:21 |
9:24 |
169 166-173 |
1588 |
177 172-180 |
9/18 |
1.00 |
9:41 |
2:27 |
9:46 |
170 168-173 |
1661 |
175 172-178 |
10/23 |
1.25 |
12:22 |
2:42 |
10:46 |
168 163-174 |
1810 |
173 168-178 |
14/9 |
1.50 |
14:37 |
2:15 |
9:00 |
163 160-166 |
1467 |
173 166-176 |
28/11 |
1.75 |
17:06 |
2:29 |
9:54 |
163 158-168 |
1614 |
173 168-178 |
7/15 |
2.00 |
19:19 |
2:13 |
8:51 |
152 144-162 |
1345 |
175 170-178 |
7/18 |
2.25 |
21:49 |
2:31 |
10:03 |
135 133-143 |
1357 |
173 168-176 |
18/10 |
2.50 |
24:16 |
2:27 |
9:47 |
134 132-136 |
1310 |
175 168-178 |
7/7 |
2.75 |
26:46 |
2:30 |
10:01 |
134 133-136 |
1342 |
172 166-176 |
14/5 |
3.00 |
29:17 |
2:30 |
10:02 |
135 129-142 |
1354 |
172 168-176 |
14/12 |
3.25 |
31:37 |
2:20 |
9:21 |
139 135-143 |
1299 |
172 170-174 |
11/11 |
3.50 |
33:58 |
2:21 |
9:22 |
135 131-137 |
1265 |
173 170-176 |
17/19 |
3.75 |
36:32 |
2:35 |
10:19 |
134 131-135 |
1383 |
171 166-174 |
10/16 |
4.00 |
39:00 |
2:27 |
9:50 |
136 133-140 |
1337 |
172 168-174 |
16/14 |
4.25 |
41:26 |
2:26 |
9:44 |
136 134-138 |
1323 |
172 168-178 |
12/21 |
4.50 |
43:50 |
2:24 |
9:36 |
135 133-137 |
1297 |
172 170-176 |
22/13 |
4.75 |
46:10 |
2:20 |
9:21 |
136 130-141 |
1272 |
174 170-178 |
5/11 |
5.00 |
48:43 |
2:32 |
10:09 |
139 137-142 |
1411 |
170 166-174 |
20/15 |
5.25 |
51:10 |
2:27 |
9:50 |
135 134-138 |
1327 |
174 172-176 |
5/19 |
5.50 |
53:43 |
2:33 |
10:12 |
137 136-139 |
1398 |
172 168-174 |
11/6 |
5.75 |
57:12 |
3:29 +1:16
|
13:54 |
128 102-141 |
1780 |
173 166-178 |
15/18 |
6.00 |
59:38 |
2:26 |
9:44 |
132 125-134 |
1285 |
176 170-178 |
10/18 |
6.25 |
1:02:04 |
2:26 |
9:44 |
135 129-142 |
1313 |
173 170-176 |
17/6 |
6.50 |
1:04:21 |
2:18 |
9:11 |
138 136-142 |
1268 |
171 166-174 |
14/10 |
6.75 |
1:06:38 |
2:16 |
9:05 |
137 134-138 |
1244 |
174 170-176 |
14/11 |
7.00 |
1:09:04 |
2:26 |
9:44 |
136 134-137 |
1325 |
173 168-178 |
11/17 |
7.25 |
1:11:25 |
2:21 |
9:25 |
139 137-140 |
1309 |
173 166-176 |
20/11 |
7.50 |
1:13:52 |
2:27 |
9:50 |
137 134-140 |
1347 |
172 166-176 |
17/26 |
7.75 |
1:16:21 |
2:28 |
9:54 |
136 134-138 |
1345 |
169 164-176 |
15/7 |
8.00 |
1:18:41 |
2:20 |
9:21 |
138 136-140 |
1289 |
175 170-180 |
14/8 |
8.25 |
1:21:00 |
2:19 |
9:15 |
139 138-140 |
1287 |
175 168-178 |
19/21 |
8.50 |
1:23:19 |
2:19 |
9:16 |
139 138-141 |
1289 |
172 168-176 |
15/15 |
8.75 |
1:25:42 |
2:23 |
9:32 |
138 137-140 |
1316 |
172 168-180 |
18/13 |
9.00 |
1:28:04 |
2:22 |
9:29 |
139 137-143 |
1318 |
173 172-176 |
12/17 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.6 |
173 |
9 |
1:26:49 |
9:39 |
Walk |
1.4 |
104 |
0 |
1:16 |
11:17:20 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:46 |
43.04% |
More |
800m |
4:29 |
9:02 |
49.76% |
More |
1km |
5:39 |
9:06 |
51.50% |
More |
Mile |
9:17 |
9:17 |
53.35% |
More |
5k |
29:26 |
9:28 |
57.42% |
More |
5 miles |
48:38 |
9:44 |
56.94% |
More |
10k |
1:00:53 |
9:48 |
56.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:27 |
8:27 |
58.60 |
5km |
28:07 |
9:03 |
60.09 |
5M |
46:33 |
9:19 |
59.49 |
10km |
58:37 |
9:26 |
59.18 |
10M |
1:37:03 |
9:42 |
59.29 |
Half |
2:09:13 |
9:52 |
58.58 |
20M |
3:22:21 |
10:07 |
59.28 |
Mara |
4:29:25 |
10:17 |
59.37 |
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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A sensibly paced run. Sorry about your disturbed night.