Fri 10th Sep 2021 at 8:02am by Flatlander
Run > Easy
- breezy
-
Time
1:10:19
-
Miles
7.00
-
Min/mi
10:03
-
Pacing
77%
-
WAVA
56.05
-
Stride(cm)
96
-
Cals
614
-
Cadence
166
-
BPM
126
-
%MHR
70.1
-
B/mi
1267
-
Asc(m)
209
-
Hillscore
5
-
Surface
Mixed
Notes & Comments
3 comments
Woken up at 4am and didn't get back to sleep so combined with the tired legs this Friday run was an easy one over the trails.
1) 1m - 10:16(10:16/m) 119/127bpm [1222b/mi] 85cal
2) 1m - 10:06(10:06/m) 126/130bpm [1272b/mi] 91cal
3) 1m - 10:13(10:13/m) 125/132bpm [1277b/mi] 89cal
4) 1m - 9:56(9:56/m) 128/134bpm [1272b/mi] 86cal
5) 1m - 9:51(9:51/m) 128/134bpm [1260b/mi] 84cal
6) 1m - 10:01(10:01/m) 132/137bpm [1322b/mi] 90cal I was going faster than this (see HR and the surrounding mile splits) but the overhanging hedgerows must have interfered with the GPS signal.
7) 1m - 9:56(9:56/m) 130/138bpm [1291b/mi] 89cal
10:16 10:06 10:13 9:56 9:51 10:01 9:56
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:33 |
2:33 |
10:11 |
111 75-121 |
1130 |
165 162-170 |
0/16 |
0.50 |
5:32 |
2:59 +24
|
11:56 |
117 102-124 |
1397 |
163 100-168 |
0/19 |
0.75 |
8:08 |
2:37 |
10:26 |
121 117-124 |
1263 |
166 160-168 |
2/21 |
1.00 |
10:40 |
2:32 |
10:08 |
125 121-126 |
1268 |
169 164-172 |
7/17 |
1.25 |
13:12 |
2:32 |
10:07 |
125 123-128 |
1265 |
168 162-170 |
8/6 |
1.50 |
15:45 |
2:33 |
10:12 |
126 124-129 |
1285 |
169 166-172 |
13/13 |
1.75 |
18:16 |
2:30 |
10:02 |
127 124-129 |
1274 |
168 164-172 |
13/4 |
2.00 |
20:46 |
2:30 |
10:01 |
126 122-130 |
1262 |
167 158-170 |
14/19 |
2.25 |
23:22 |
2:36 |
10:24 |
126 123-130 |
1310 |
168 166-172 |
6/11 |
2.50 |
25:56 |
2:35 |
10:18 |
126 124-129 |
1299 |
166 166-168 |
14/11 |
2.75 |
28:30 |
2:34 |
10:16 |
128 126-129 |
1313 |
166 166-170 |
16/16 |
3.00 |
32:21 |
3:50 +1:22
|
15:21 |
119 83-132 |
1827 |
167 164-170 |
5/4 |
3.25 |
34:50 |
2:29 |
9:57 |
128 126-133 |
1274 |
168 166-170 |
10/10 |
3.50 |
37:25 |
2:35 |
10:20 |
131 129-133 |
1354 |
167 164-170 |
6/10 |
3.75 |
40:08 |
2:43 +18
|
10:53 |
127 120-132 |
1381 |
166 150-170 |
15/6 |
4.00 |
43:13 |
3:05 +37
|
12:18 |
126 111-134 |
1550 |
164 84-170 |
5/9 |
4.25 |
45:56 |
2:43 +16
|
10:52 |
127 121-130 |
1380 |
167 160-170 |
11/12 |
4.50 |
48:29 |
2:33 |
10:12 |
126 122-130 |
1286 |
167 162-168 |
10/8 |
4.75 |
50:58 |
2:30 |
9:59 |
130 127-133 |
1297 |
167 162-170 |
7/9 |
5.00 |
54:09 |
3:10 +49
|
12:42 |
126 105-134 |
1600 |
161 86-172 |
7/8 |
5.25 |
56:41 |
2:32 |
10:09 |
130 121-133 |
1319 |
168 166-172 |
4/10 |
5.50 |
59:15 |
2:34 |
10:16 |
130 126-134 |
1335 |
168 162-172 |
11/7 |
5.75 |
1:01:42 |
2:27 |
9:47 |
133 130-135 |
1302 |
168 162-172 |
12/8 |
6.00 |
1:04:10 |
2:28 |
9:53 |
135 132-137 |
1333 |
169 164-172 |
16/7 |
6.25 |
1:06:48 |
2:38 |
10:32 |
129 125-133 |
1358 |
166 156-170 |
10/20 |
6.50 |
1:09:41 |
2:53 +24
|
11:30 |
124 110-131 |
1426 |
160 88-170 |
21/24 |
6.75 |
1:12:10 |
2:30 |
9:59 |
132 128-135 |
1319 |
167 164-170 |
17/10 |
7.00 |
1:14:30 |
2:20 |
9:20 |
135 133-138 |
1259 |
168 164-170 |
15/13 |
7.01 |
1:14:33 |
3 |
7:28 |
138 138-138 |
1031 |
168 168-168 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.3 |
167 |
7 |
1:10:09 |
10:22 |
Walk |
2.7 |
87 |
0 |
2:03 |
2:18:23 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
3.0 |
- |
- |
2:20 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:16 |
40.71% |
More |
800m |
4:46 |
9:36 |
46.79% |
More |
1km |
5:57 |
9:34 |
49.00% |
More |
Mile |
9:57 |
9:57 |
49.76% |
More |
5k |
32:46 |
10:33 |
51.56% |
More |
5 miles |
53:26 |
10:41 |
51.84% |
More |
10k |
1:05:58 |
10:37 |
52.58% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:56 |
8:56 |
55.43 |
5km |
29:43 |
9:34 |
56.85 |
5M |
49:13 |
9:51 |
56.27 |
10km |
1:01:58 |
9:58 |
55.98 |
10M |
1:42:38 |
10:16 |
56.07 |
Half |
2:16:38 |
10:26 |
55.40 |
20M |
3:33:58 |
10:42 |
56.06 |
Mara |
4:44:52 |
10:52 |
56.15 |
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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More good steady miles in the bank.
It's getting to be a big bank.
😂