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
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 |
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 |
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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Good pacing and HR.