Thu 3rd Oct 2019 at 6:00am by Flatlander

Run > Tempo
  • cold
  • Time
    36:37
  • Miles
    4.00
  • Min/mi
    9:09
  • Pacing
    92%
  • WAVA
    58.94
  • Cals
    345
  • BPM
    163
  • %MHR
    90.5
  • B/mi
    1491
  • Asc(m)
    29
  • Surface
    Mixed

Notes & Comments

1 comments
Started off quickly because it was cold and I wanted to get to the Co-Op and baker's by just after 7am, and I just kept speeding up so it became more like a not-very-quick tempo run :-)

1) 0.5m - 4:54(9:48/m) 137/161bpm 22cal 6.12/7.58mph
2) 1m - 9:33(9:34/m) 168/177bpm 52cal 6.28/7.48mph
3) 1m - 9:10(9:11/m) 172/177bpm 112cal 6.54/7.86mph
4) 1m - 8:44(8:44/m) 169/175bpm 107cal 6.87/7.88mph
5) 0.5m - 4:15(8:29/m) 165/168bpm 52cal 7.07/8.51mph
4:54 9:33 9:10 8:44 4:15
Fenland Flier
You should change it to progressive, like most of your runs, even if unintentional ;-)

Pace

28% 48% 14% 10%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.13 1:07 1:07 8:58 107 86-120 960 0/1
0.25 2:20 1:12 9:38 134 124-142 1291 1/0
0.38 3:40 1:20 10:43 146 141-153 1565 0/1
0.50 4:53 1:14 9:48 158 153-161 1549 0/0
0.63 6:15 1:22 10:53 157 154-160 1710 1/0
0.75 7:28 1:13 9:46 162 159-166 1581 0/0
0.88 8:39 1:10 9:22 169 168-170 1582 2/0
1.00 9:50 1:11 9:29 170 167-171 1612 1/1
1.13 11:00 1:10 9:23 172 170-175 1613 1/0
1.25 12:11 1:11 9:31 171 169-173 1628 0/3
1.38 13:19 1:07 9:00 172 169-173 1547 0/1
1.50 14:27 1:08 9:04 175 173-177 1588 1/1
1.63 15:37 1:10 9:18 174 171-176 1617 1/1
1.75 16:42 1:05 8:40 172 171-174 1491 0/0
1.88 17:53 1:11 9:32 172 171-174 1639 1/2
2.00 19:00 1:07 8:58 174 172-175 1559 0/1
2.13 20:13 1:13 9:43 172 170-175 1670 0/3
2.25 21:24 1:11 9:25 172 171-173 1618 1/1
2.38 22:31 1:07 8:55 171 170-172 1524 1/1
2.50 23:38 1:07 8:56 172 170-173 1537 1/0
2.63 24:45 1:07 8:59 170 169-171 1527 1/1
2.75 25:51 1:06 8:51 173 171-174 1531 2/1
2.88 27:02 1:11 9:27 172 169-175 1624 2/0
3.00 28:05 1:03 8:26 170 168-172 1433 2/1
3.13 29:10 1:04 8:35 167 165-169 1433 1/0
3.25 30:15 1:06 8:45 169 167-171 1480 0/1
3.38 31:20 1:04 8:36 164 163-168 1410 1/0
3.50 32:22 1:02 8:18 165 163-167 1369 1/0
3.63 33:30 1:08 9:01 167 165-168 1505 1/0
3.75 34:32 1:02 8:16 165 163-165 1365 0/1
3.88 35:34 1:02 8:18 165 163-166 1371 2/0
4.00 36:36 1:02 8:22 164 161-166 1372 1/2

Heart

163/177max
  • Show Beats/Mile

Elevation

Asc 29m, Range 11m, Flat prediction 36:37
Elevation Graph
No climbs of at least 10 metres detected.

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:02 8:11 44.66% More
800m 4:12 8:26 52.16% More
1km 5:15 8:27 54.32% More
Mile 8:29 8:29 57.30% More
5k 27:48 8:57 59.67% More

Predictions

Dist Time Per Mile WAVA
1M 8:25 8:25 57.79
5km 28:01 9:01 59.21
5M 46:23 9:17 58.57
10km 58:24 9:24 58.25
10M 1:36:43 9:40 58.32
Half 2:08:46 9:50 57.61
20M 3:21:39 10:05 58.30
Mara 4:28:28 10:15 58.39

Bespoke Fields

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Race Pace
HRV

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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