Fri 23rd Sep 2022 at 9:57am by Flatlander
Run > General
-
Time
35:40
-
Miles
3.50
-
Min/mi
10:11
-
Pacing
26%
-
WAVA
54.15
-
Stride(cm)
96
-
Cals
304
-
Cadence
164
-
BPM
141
-
%MHR
78.2
-
B/mi
1434
-
Asc(m)
111
-
Surface
Mixed
Notes & Comments
2 comments
Steady run after yesterday's non-stop day.
1) 1m - 10:18(10:18/m) 133/144bpm [1369b/mi] 84cal 5.83/6.47mph
2) 1m - 10:27(10:27/m) 142/151bpm [1483b/mi] 90cal 5.74/6.28mph Through Mansell Wood, average lap pace entering = 10:16, exiting 80m later the other side = 10:58; return through it, in = 10:25, out 10:47
3) 1m - 10:02(10:02/m) 147/154bpm [1476b/mi] 91cal 5.98/6.57mph
Met Nicole walking in the opposite direction so I turned around and walked back with her whilst chatting until we got to the Busway crossing when I turned back and resumed my run.
4) 0.5m - 4:54(9:49/m) 141/150bpm [1384b/mi] 39cal 6.11/6.39mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:17 |
1:17 |
10:15 |
118 89-132 |
1210 |
163 106-168 |
9/4 |
0.25 |
2:34 |
1:17 |
10:13 |
135 132-137 |
1380 |
164 160-170 |
8/7 |
0.38 |
3:51 |
1:17 |
10:19 |
137 135-138 |
1414 |
162 154-166 |
8/9 |
0.50 |
5:12 |
1:21 |
10:52 |
134 133-136 |
1456 |
162 160-166 |
5/4 |
0.63 |
6:33 |
1:21 |
10:47 |
137 136-139 |
1478 |
161 158-162 |
9/6 |
0.75 |
8:56 |
2:23 +1:06
|
19:03 |
131 112-138 |
2497 |
161 118-168 |
2/9 |
0.88 |
10:10 |
1:14 |
9:53 |
134 122-143 |
1325 |
163 160-166 |
5/6 |
1.00 |
11:24 |
1:14 |
9:49 |
141 139-144 |
1384 |
162 158-164 |
7/7 |
1.13 |
12:38 |
1:14 |
9:54 |
142 137-145 |
1405 |
163 160-166 |
8/5 |
1.25 |
14:00 |
1:22 |
10:57 |
141 138-143 |
1543 |
163 158-166 |
4/9 |
1.38 |
15:18 |
1:18 |
10:24 |
143 141-144 |
1487 |
162 158-166 |
10/6 |
1.50 |
16:42 |
1:24 |
11:11 |
141 139-143 |
1577 |
162 156-166 |
3/13 |
1.63 |
17:59 |
1:17 |
10:14 |
139 136-141 |
1423 |
163 152-170 |
14/6 |
1.75 |
19:15 |
1:16 |
10:10 |
148 140-151 |
1504 |
164 160-168 |
7/5 |
1.88 |
20:33 |
1:17 |
10:18 |
144 143-147 |
1484 |
164 162-168 |
8/8 |
2.00 |
21:49 |
1:17 |
10:14 |
143 141-146 |
1463 |
164 160-168 |
2/7 |
2.13 |
23:04 |
1:15 |
10:01 |
142 140-144 |
1422 |
165 160-168 |
9/6 |
2.25 |
24:19 |
1:15 |
10:00 |
145 143-148 |
1451 |
166 162-170 |
8/5 |
2.38 |
25:38 |
1:19 |
10:28 |
146 142-148 |
1528 |
165 162-168 |
5/9 |
2.50 |
26:50 |
1:12 |
9:37 |
145 142-146 |
1394 |
162 156-166 |
5/6 |
2.63 |
28:11 |
1:21 |
10:46 |
147 142-150 |
1582 |
163 156-166 |
7/7 |
2.75 |
29:25 |
1:15 |
9:58 |
150 148-152 |
1495 |
166 164-168 |
7/13 |
2.88 |
30:38 |
1:13 |
9:43 |
150 148-154 |
1457 |
166 164-168 |
10/8 |
3.00 |
31:53 |
1:15 |
9:58 |
149 148-150 |
1484 |
166 162-168 |
12/12 |
3.13 |
37:08 |
5:15 +4:00
|
42:01 |
129 104-150 |
5420 |
167 162-172 |
13/18 |
3.25 |
38:21 |
1:13 |
9:47 |
141 137-144 |
1379 |
166 162-170 |
21/5 |
3.38 |
39:34 |
1:12 |
9:39 |
146 144-148 |
1409 |
167 164-170 |
8/10 |
3.50 |
40:47 |
1:13 |
9:51 |
148 145-150 |
1457 |
166 162-170 |
11/17 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:22 |
9:32 |
40.15% |
More |
800m |
4:53 |
9:49 |
46.27% |
More |
1km |
6:11 |
9:57 |
47.59% |
More |
Mile |
10:01 |
10:01 |
49.95% |
More |
5k |
36:44 |
11:49 |
46.44% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:27 |
9:27 |
52.90 |
5km |
31:26 |
10:07 |
54.27 |
5M |
52:03 |
10:25 |
53.72 |
10km |
1:05:32 |
10:33 |
53.46 |
10M |
1:48:32 |
10:51 |
53.55 |
Half |
2:24:30 |
11:02 |
52.93 |
20M |
3:46:17 |
11:19 |
53.56 |
Mara |
5:01:16 |
11:30 |
53.64 |
Three Things You Saw Today
1 Damaged Busway bus at a junction after being in a collision with a car that had gone through a red light while the bus was crossing on a green light..
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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Nice to see you out again.
Yes, although I missed Wednesday. Should be out again tomorrow, Sunday.