Sat 17th Apr 2021 at 10:00am by Flatlander

Run > Recovery Run

  • breezy
  • Time
    51:17
  • Miles
    5.25
  • Min/mi
    9:46
  • Pacing
    67%
  • WAVA
    56.82
  • Stride(cm)
    96
  • Cals
    420
  • Cadence
    171
  • BPM
    132
  • %MHR
    73.2
  • B/mi
    1288
  • Hillscore
    1
  • Surface
    Mixed

Notes & Comments

1 comments
The usual Friday run, but with a shorter start as a recovery run after yesterday's 8 miles including the 5k virtual race and this morning's 30 miles cycle-shopping.
The breeze had picked up since dawn. First 2.5 miles against it.

1) 1m - 9:59(9:59/m) 126/132bpm 83cal
2) 1m - 9:52(9:52/m) 132/137bpm 84cal
3) 1m - 9:41(9:41/m) 132/140bpm 79cal
4) 1m - 9:43(9:43/m) 134/145bpm 77cal
5) 1m - 9:40(9:40/m) 138/143bpm 80cal
6) 0.25m - 2:22(9:18/m) 136/143bpm 17cal Back through the flooded Busway, burst water main still not repaired.
9:59 9:52 9:41 9:43 9:40 2:22
Fenland Flier
Good pacing and HR.

Pace

72% 25% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:31 2:31 10:04 115 79-127 1158 169 166-172 3/9
0.50 4:59 2:28 9:53 127 125-131 1254 168 166-170 9/8
0.75 7:27 2:27 9:49 129 128-131 1267 169 164-172 10/10
1.00 9:59 2:32 10:08 131 129-132 1327 170 166-172 9/9
1.25 12:24 2:25 9:41 133 131-136 1288 171 168-174 9/9
1.50 14:58 2:34 10:15 132 129-133 1353 171 170-172 9/14
1.75 17:23 2:26 9:42 131 130-134 1271 170 164-174 10/13
2.00 19:51 2:28 9:51 132 129-134 1300 172 162-176 17/17
2.25 24:13 4:22 +1:55 17:29 124 96-135 2167 168 90-176 5/9
2.50 26:41 2:28 9:54 134 132-135 1326 173 170-174 16/7
2.75 29:06 2:24 9:36 133 132-135 1278 173 172-176 8/8
3.00 31:27 2:21 9:25 136 133-139 1281 175 170-178 13/13
3.25 33:52 2:25 9:40 135 133-136 1305 173 170-176 13/16
3.50 37:14 3:22 +47 13:28 126 105-136 1698 172 164-186 14/9
3.75 39:34 2:20 9:18 138 135-145 1284 172 166-176 14/14
4.00 41:57 2:23 9:32 137 135-138 1306 174 172-176 7/11
4.25 44:26 2:29 9:58 135 133-138 1345 171 168-174 8/11
4.50 46:54 2:28 9:53 138 134-140 1365 171 168-176 9/7
4.75 49:13 2:19 9:14 139 137-141 1284 175 172-176 11/6
5.00 51:37 2:24 9:37 140 136-143 1347 175 170-178 19/10
5.25 54:24 2:46 +26 11:06 136 127-143 1509 174 168-178 16/19

Heart

132/145max
  • Show Beats/Mile

Elevation

Asc 0m, Range 39m, Flat prediction 51:20
Elevation Graph
Biggest Climbs (m) Min/mi
10 6.8% 9:18
See your biggest climbs

Cadence

171 (186 max) Stride Length: 96cm Run: 99.3% Walk: 0.7%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:16 9:08 41.27% More
800m 4:39 9:21 48.07% More
1km 5:51 9:25 49.81% More
Mile 9:35 9:35 51.65% More
5k 31:13 10:03 54.11% More
5 miles 51:31 10:18 53.76% More

Predictions

Dist Time Per Mile WAVA
1M 8:51 8:51 55.95
5km 29:24 9:28 57.46
5M 48:42 9:44 56.87
10km 1:01:19 9:52 56.57
10M 1:41:32 10:09 56.67
Half 2:15:11 10:19 55.99
20M 3:31:41 10:35 56.66
Mara 4:41:51 10:45 56.75

Bespoke Fields

Race Pace
HRV

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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