Sun 18th Sep 2022 at 11:41am by Flatlander

Run > Recovery Run

breezy

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Time
30:32
Miles
3.00
Min/mi
10:11
Pacing
64%
WAVA
53.88
Stride(cm)
97
Cals
290
Cadence
164
BPM
143
%MHR
79.7
B/mi
1459
Asc(m)
146
Hillscore
5
Surface
Trail

Notes & Comments

3 comments

Sunday run over the trails.
Recovery after Friday's "quick" 1 mile, and yesterday's cycling.
Very breezy, 23mph.

1) 1m - 10:37(10:37/m) 136/146bpm [1444b/mi] 96cal Against the wind although a bit sheltered along Gun's Lane
2) 1m - 9:59(9:59/m) 144/151bpm [1437b/mi] 95cal Cross wind. Stop at the beginning to take off my coat.
3) 1m - 9:56(9:56/m) 150/155bpm [1491b/mi] 99cal Tail wind

10:37 9:59 9:56

	Fenland Flier Good to see you out running again.
	Flatlander 3rd time in one week!
	Fenland Flier steady on, this may become a habit if you're not careful

Pace

93%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:18	1:18	10:28	120 93-129	1256	158 102-164	4/17
0.25	2:43	1:25	11:18	132 129-134	1491	160 158-164	10/8
0.38	4:01	1:18	10:26	134 130-136	1398	161 154-164	6/11
0.50	5:21	1:19	10:35	135 134-137	1429	163 158-164	7/11
0.63	6:41	1:20	10:41	139 136-141	1484	163 158-164	11/7
0.75	7:57	1:17	10:12	141 139-143	1439	164 160-166	17/16
0.88	9:16	1:19	10:28	144 142-146	1507	164 162-166	8/3
1.00	10:36	1:20	10:43	145 144-146	1554	163 160-166	3/7
1.13	13:36	3:00 +1:45	24:01	129 114-145	3098	164 160-166	6/7
1.25	14:52	1:15	10:01	142 138-146	1422	164 160-168	3/8
1.38	16:10	1:18	10:24	145 144-146	1509	165 164-168	4/3
1.50	17:25	1:16	10:07	146 145-147	1477	165 164-168	11/6
1.63	18:40	1:14	9:53	149 147-149	1472	166 164-168	7/3
1.75	19:56	1:17	10:13	150 149-151	1533	166 164-170	10/8
1.88	21:09	1:13	9:41	149 146-150	1443	165 164-168	9/5
2.00	22:30	1:21 +11	10:51	146 144-148	1585	165 162-170	5/13
2.13	24:03	1:33 +17	12:21	145 143-148	1790	163 158-168	14/5
2.25	25:16	1:13	9:44	148 144-152	1440	165 160-168	6/7
2.38	26:31	1:15	10:00	150 150-152	1500	164 162-168	9/5
2.50	27:44	1:13	9:45	152 149-153	1482	165 164-166	4/8
2.63	29:00	1:16	10:11	152 150-155	1547	165 162-168	7/10
2.75	30:16	1:16	10:09	151 150-152	1532	164 162-166	3/9
2.88	31:36	1:19	10:35	150 148-151	1588	164 158-166	11/3
3.00	32:45	1:09	9:12	151 148-154	1390	165 162-168	13/5

Heart

143/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 146m, Range 33m, Flat prediction 30:23

Elevation Graph

Biggest Climbs (m)	Min/mi
13 8.0%	11:27
12 10.0%	11:00
11 9.9%	10:02
10 8.2%	9:41
See your biggest climbs

Cadence

164 (170 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.5	163	3	30:29	10:54
Walk	0.1	102	0	2	13:56
Still	0.1	-	-	1	-
Pause	6.3	-	-	2:13	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:23	9:37	39.83%	More
800m	4:54	9:52	46.08%	More
1km	6:09	9:55	47.79%	More
Mile	10:09	10:09	49.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:32	9:32	52.44
5km	31:41	10:12	53.84
5M	52:28	10:30	53.30
10km	1:06:04	10:38	53.02
10M	1:49:24	10:56	53.13
Half	2:25:39	11:07	52.51
20M	3:48:06	11:24	53.13
Mara	5:03:41	11:35	53.21

Bespoke Fields

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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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