Wed 8th Sep 2021 at 9:28am by Flatlander
Run > General
- breezy
- warm
-
Time
1:20:38
-
Miles
8.50
-
Min/mi
9:29
-
Pacing
66%
-
WAVA
60.07
-
Stride(cm)
102
-
Cals
775
-
Cadence
166
-
BPM
140
-
%MHR
77.7
-
B/mi
1328
-
Asc(m)
255
-
Hillscore
6
-
Surface
Mixed
Notes & Comments
2 comments
Started off with the temperature at 19C finished in about 24/25C.
Considering my legs were very weary after all the recent potato digging, cycling and ladder climbing, this was a surprisingly decent pace. HR wasn't high for the pace in the heat either, except for the last couple of miles.
I didn't do the usual 10 miles because I didn't want to push my luck in the heat and with tired legs.
1) 1m - 9:33(9:33/m) 129/138bpm [1232b/mi] 84cal 6.28/7.03mph
2) 1m - 9:09(9:09/m) 140/147bpm [1281b/mi] 89cal 6.56/7.03mph
3) 1m - 9:30(9:30/m) 140/146bpm [1329b/mi] 89cal 6.32/6.91mph Up Darwin Green
4) 1m - 9:28(9:28/m) 142/146bpm [1345b/mi] 91cal 6.34/7.12mph
5) 1m - 9:38(9:38/m) 141/146bpm [1359b/mi] 92cal 6.23/7.12mph Up the long approach to the Girton A14 foot bridge
6) 1m - 9:21(9:21/m) 142/149bpm [1327b/mi] 87cal 6.42/7.08mph
7) 1m - 9:46(9:46/m) 144/149bpm [1406b/mi] 95cal 6.15/6.57mph Up Girton High Street
8) 1m - 9:32(9:32/m) 148/152bpm [1411b/mi] 98cal 6.29/6.55mph
9) 0.5m - 4:42(9:21/m) 152/156bpm [1421b/mi] 50cal 6.42/7.08mph
9:33 9:09 9:30 9:28 9:38 9:21 9:46 9:32 4:42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:58 |
3:58 +1:39
|
15:54 |
107 79-127 |
1700 |
158 118-166 |
0/5 |
0.50 |
6:22 |
2:23 |
9:34 |
134 124-138 |
1282 |
164 160-168 |
7/4 |
0.75 |
8:47 |
2:25 |
9:40 |
133 131-135 |
1286 |
163 160-166 |
11/11 |
1.00 |
11:12 |
2:25 |
9:42 |
135 131-138 |
1309 |
163 158-168 |
10/17 |
1.25 |
13:31 |
2:19 |
9:16 |
138 135-142 |
1278 |
164 160-168 |
16/12 |
1.50 |
15:48 |
2:17 |
9:06 |
140 136-145 |
1275 |
164 162-168 |
17/20 |
1.75 |
18:09 |
2:21 |
9:24 |
141 135-147 |
1324 |
165 162-168 |
19/23 |
2.00 |
20:21 |
2:12 |
8:49 |
141 138-146 |
1243 |
166 162-170 |
11/7 |
2.25 |
22:41 |
2:20 |
9:20 |
141 139-142 |
1316 |
167 162-170 |
5/13 |
2.50 |
25:03 |
2:22 |
9:28 |
143 142-144 |
1355 |
169 164-172 |
11/9 |
2.75 |
28:39 |
3:36 +1:16
|
14:22 |
135 109-145 |
1940 |
167 162-174 |
11/11 |
3.00 |
31:07 |
2:28 |
9:53 |
139 136-142 |
1373 |
167 164-168 |
11/10 |
3.25 |
33:29 |
2:22 |
9:28 |
143 141-145 |
1354 |
167 164-170 |
20/11 |
3.50 |
35:48 |
2:19 |
9:16 |
141 140-141 |
1306 |
167 164-170 |
17/13 |
3.75 |
38:12 |
2:25 |
9:39 |
142 140-145 |
1369 |
168 166-170 |
10/16 |
4.00 |
41:03 |
2:50 +27
|
11:21 |
141 128-145 |
1600 |
167 164-170 |
15/7 |
4.25 |
43:25 |
2:22 |
9:30 |
139 129-145 |
1319 |
167 164-168 |
3/19 |
4.50 |
45:45 |
2:20 |
9:20 |
143 140-146 |
1335 |
166 164-168 |
15/9 |
4.75 |
48:10 |
2:25 |
9:41 |
140 138-143 |
1356 |
168 162-170 |
6/19 |
5.00 |
50:41 |
2:31 |
10:03 |
144 142-146 |
1447 |
166 164-170 |
30/13 |
5.25 |
52:55 |
2:14 |
8:57 |
145 143-148 |
1297 |
167 160-170 |
9/13 |
5.50 |
55:19 |
2:24 |
9:34 |
145 143-147 |
1388 |
169 168-172 |
6/9 |
5.75 |
59:20 |
4:01 +1:40
|
16:04 |
136 108-147 |
2185 |
163 96-172 |
8/11 |
6.00 |
1:01:43 |
2:23 |
9:33 |
141 139-142 |
1346 |
169 166-170 |
5/13 |
6.25 |
1:04:18 |
2:35 |
10:20 |
143 141-146 |
1477 |
168 166-170 |
18/16 |
6.50 |
1:06:48 |
2:30 |
10:01 |
146 144-148 |
1463 |
166 164-170 |
26/11 |
6.75 |
1:09:11 |
2:23 |
9:31 |
142 139-145 |
1351 |
167 162-170 |
8/11 |
7.00 |
1:11:29 |
2:18 |
9:11 |
143 140-146 |
1312 |
169 166-172 |
7/12 |
7.25 |
1:13:53 |
2:25 |
9:39 |
145 143-149 |
1399 |
168 166-170 |
5/11 |
7.50 |
1:16:17 |
2:24 |
9:34 |
148 146-149 |
1416 |
169 166-172 |
8/15 |
7.75 |
1:18:41 |
2:25 |
9:38 |
148 145-151 |
1426 |
169 166-174 |
12/6 |
8.00 |
1:21:01 |
2:19 |
9:17 |
151 149-152 |
1401 |
167 164-170 |
8/9 |
8.25 |
1:23:21 |
2:20 |
9:22 |
154 152-155 |
1442 |
168 164-170 |
10/8 |
8.50 |
1:26:07 |
2:46 +26
|
11:04 |
150 144-156 |
1660 |
165 122-170 |
13/15 |
Elevation
Biggest Climbs (m) |
Min/mi |
19 14.9% |
9:58
|
12 9.3% |
10:26
|
12 9.3% |
9:56
|
11 3.2% |
9:35
|
11 5.4% |
9:11
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.5 |
166 |
8.5 |
1:20:35 |
9:29 |
Walk |
6.5 |
109 |
0 |
5:34 |
7:04:32 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:41 |
43.47% |
More |
800m |
4:29 |
9:00 |
49.92% |
More |
1km |
5:37 |
9:03 |
51.81% |
More |
Mile |
9:08 |
9:08 |
54.18% |
More |
5k |
30:24 |
9:47 |
55.58% |
More |
5 miles |
48:51 |
9:46 |
56.70% |
More |
10k |
1:02:19 |
10:02 |
55.66% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:21 |
8:21 |
59.31 |
5km |
27:45 |
8:56 |
60.88 |
5M |
45:57 |
9:11 |
60.27 |
10km |
57:51 |
9:19 |
59.96 |
10M |
1:35:48 |
9:35 |
60.07 |
Half |
2:07:32 |
9:44 |
59.35 |
20M |
3:19:43 |
9:59 |
60.06 |
Mara |
4:25:54 |
10:09 |
60.15 |
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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It is rather warm out again isn't it.
Yes it is, although thankfully there is a breeze today which will help this afternoon when the temperature will rise to 28/29C.