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
10:18 10:27 10:02 4:54
Fenland Flier
Nice to see you out again.
Flatlander
Yes, although I missed Wednesday. Should be out again tomorrow, Sunday.

Pace

94% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:17 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

Heart

141/154max
  • Show Beats/Mile

Elevation

Asc 111m, Range 19m, Flat prediction 35:40
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

164 (172 max) Stride Length: 96cm Run: 99.7% Walk: 0.3%
Cadence Chart
Cadence Bands

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

Bespoke Fields

Race Pace
HRV

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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