Wed 25th Aug 2021 at 12:10pm by Flatlander

Run > Fartleks
  • Time
    1:34:00
  • Miles
    10.00
  • Min/mi
    9:24
  • Pacing
    79%
  • WAVA
    61.24
  • Stride(cm)
    102
  • Cals
    867
  • Cadence
    168
  • BPM
    140
  • %MHR
    77.5
  • B/mi
    1312
  • Asc(m)
    378
  • Hillscore
    18
  • Surface
    Road

Notes & Comments

2 comments
Late getting out, after getting chilled earlier.
I intended a farthills session but my previously fractured clavicle was feeling quite sore and swinging my arm made it very uncomfortable so I restricted myself to low speed farthills and didn't record the splits.

1) 1m - 9:51(9:51/m) 130/136bpm [1280b/mi] 88cal 6.1/6.47mph
2) 1m - 9:29(9:29/m) 135/144bpm [1281b/mi] 88cal 6.33/6.76mph
3) 1m - 9:27(9:27/m) 141/145bpm [1332b/mi] 91cal 6.35/6.53mph Up Darwin Green
4) 1m - 9:18(9:18/m) 142/151bpm [1321b/mi] 90cal 6.45/6.85mph
5) 1m - 9:23(9:23/m) 141/152bpm [1323b/mi] 88cal 6.4/6.99mph
6) 1m - 9:40(9:40/m) 137/149bpm [1323b/mi] 82cal 6.21/6.87mph Recovery along Washpit Lane
7) 1m - 9:34(9:34/m) 138/150bpm [1320b/mi] 82cal 6.27/6.74mph
8) 0.65m - 5:28(8:29/m) 148/155bpm [1254b/mi] 54cal 7.08/7.56mph Collar bone soreness had eased off so I put in a proper good effort along Cambridge Road
9) 0.35m - 3:22(9:33/m) 145/154bpm [1385b/mi] 32cal 6.28/7.45mph
10) 0.2m - 1:41(8:37/m) 149/153bpm [1284b/mi] 17cal 6.96/6.8mph Another proper go along Water Lane
11) 0.81m - 7:29(9:18/m) 142/155bpm [1321b/mi] 66cal 6.45/7.37mph
12) 1m - 9:16(9:16/m) 146/156bpm [1352b/mi] 89cal 6.48/7.39mph
9:51 9:29 9:27 9:18 9:23 9:40 9:34 5:28 3:22 1:41 7:29 9:16 3
Fenland Flier
That's a late start today. I hope all is well and well done on the 2 tempo sections.
Flatlander
Notes now added. Actually a fartlek within each mile but I didn't split them out, except at the end.

Pace

51% 39% 6% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:53 4:53 9:46 121 80-132 1182 165 160-168 35/45
1.00 9:53 4:59 9:59 133 132-136 1328 166 162-168 24/20
1.50 14:37 4:45 9:30 136 131-144 1292 166 162-170 31/30
2.00 19:22 4:44 9:28 134 130-141 1270 167 164-170 25/25
2.50 24:04 4:42 9:25 140 134-144 1318 168 164-170 27/9
3.00 28:48 4:44 9:28 142 137-145 1345 167 164-170 28/33
3.50 33:23 4:34 9:09 141 134-151 1289 168 166-170 19/22
4.00 38:07 4:44 9:28 143 139-148 1354 167 162-170 22/21
4.50 42:56 4:50 9:39 137 133-144 1322 168 162-170 25/40
5.00 47:30 4:33 9:07 144 138-151 1312 168 162-172 29/29
5.50 53:40 6:10 +1:25 12:21 136 107-145 1679 168 96-172 20/26
6.00 58:34 4:54 9:49 138 132-149 1354 170 166-174 41/37
6.50 1:03:18 4:44 9:28 140 133-149 1325 168 162-174 34/28
7.00 1:08:47 5:28 +38 10:57 136 121-140 1488 169 122-174 12/21
7.50 1:13:02 4:16 8:32 147 139-155 1254 169 166-172 18/13
8.00 1:17:37 4:35 9:09 147 141-155 1345 168 164-170 36/33
8.50 1:22:44 5:07 +24 10:14 142 136-153 1453 169 164-172 27/30
9.00 1:27:10 4:27 8:53 146 138-155 1297 172 170-176 20/17
9.50 1:32:16 5:06 +26 10:12 145 135-155 1478 171 166-174 19/17
10.00 1:37:20 5:04 +27 10:08 147 142-150 1490 168 118-174 28/26

Heart

140/155max
  • Show Beats/Mile

Elevation

Asc 378m, Range 55m, Flat prediction 1:33:48
Elevation Graph
Biggest Climbs (m) Min/mi
19 5.5% 9:31
16 7.6% 9:50
16 14.5% 10:29
15 6.9% 10:05
15 10.9% 9:15
14 9.2% 9:30
See your biggest climbs

Cadence

168 (176 max) Stride Length: 102cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.5 168 10 1:33:57 9:29
Walk 2.6 112 0 2:35 8:32:16
Pause 0.8 - - 50 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:00 8:03 46.81% More
800m 4:07 8:17 54.30% More
1km 5:14 8:25 55.67% More
Mile 8:47 8:47 56.42% More
5k 29:12 9:24 57.87% More
5 miles 47:24 9:29 58.43% More
10k 1:00:09 9:41 57.67% More
10 miles 1:37:20 9:44 59.12% More

Predictions

Dist Time Per Mile WAVA
1M 8:11 8:11 60.51
5km 27:14 8:46 62.04
5M 45:05 9:01 61.43
10km 56:46 9:08 61.10
10M 1:34:00 9:24 61.22
Half 2:05:09 9:33 60.48
20M 3:15:59 9:48 61.20
Mara 4:20:56 9:58 61.30

Bespoke Fields

Amend your 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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