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Thu 11th Jul 2019 at 7:00pm by Flatlander

Run > Race

breezy

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Time
26:01
Miles
3.17
Min/mi
8:12
Pacing
94.4%
WAVA
65.10
Cals
287
BPM
159
%MHR
88.5
B/mi
1308
Asc(m)
33
Surface
Road

Notes & Comments

Saffron Walden KHL 5k
Wide start on an airfield, so I began on the line.

1) 0.62m - 5:21(8:37/m) 148/158bpm 53cal 6.96/7.53mph
2) 0.62m - 5:00(8:03/m) 159/164bpm 56cal 7.45/8.42mph
3) 0.62m - 5:12(8:22/m) 163/166bpm 59cal 7.17/8.61mph
4) 0.62m - 5:05(8:11/m) 164/166bpm 58cal 7.33/8.51mph
5) 0.62m - 4:59(8:01/m) 167/175bpm 57cal 7.49/9.27mph
6) 0.06m - 24(6:46/m) 175/175bpm 4cal 8.87/9.05mph

5:21 5:00 5:12 5:05 4:59 24

	Fenland Flier Speedy, I’m pleased to see you pushed the pace and I hope there is no health issue comeback from it. 😀
	Flatlander No problem this morning . I pushed it a little more than in Sunday's FenGallop, but still not flat out racing. A bit disappointed that the WAVA is a little lower than Sunday's - perhaps I hadn't quite fully recovered, besides I'd done 2 gym classes beforehand and some cycling.

Multigraph

Pace
Elev
HR
B/mi

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	1:06	1:06	8:44	123 93-146	1074	2/0
0.25	2:12	1:07	8:53	151 147-154	1341	1/0
0.38	3:15	1:03	8:24	153 152-154	1286	1/2
0.50	4:20	1:05	8:37	155 154-157	1335	1/1
0.63	5:22	1:02	8:19	156 154-158	1297	1/2
0.75	6:21	58	7:47	153 152-156	1192	1/1
0.88	7:22	1:02	8:13	159 155-162	1305	2/2
1.00	8:23	1:01	8:07	161 160-162	1307	0/3
1.13	9:26	1:03	8:21	161 160-163	1344	1/1
1.25	10:25	59	7:53	162 162-163	1277	0/3
1.38	11:21	56	7:29	162 161-163	1212	0/1
1.50	12:23	1:03	8:21	161 160-163	1343	1/1
1.63	13:29	1:05	8:43	165 163-166	1438	1/1
1.75	14:33	1:05	8:37	164 162-165	1412	2/0
1.88	15:39	1:05	8:42	164 162-164	1428	2/1
2.00	16:41	1:02	8:19	164 164-165	1365	0/0
2.13	17:39	58	7:45	164 164-165	1270	0/1
2.25	18:39	59	7:55	164 163-165	1299	2/0
2.38	19:42	1:03	8:26	164 163-165	1384	0/1
2.50	20:46	1:04	8:31	164 164-165	1397	0/0
2.63	21:48	1:03	8:22	166 164-167	1388	1/2
2.75	22:52	1:04	8:32	166 165-167	1417	3/1
2.88	23:54	1:01	8:10	167 166-168	1364	0/5
3.00	24:52	58	7:44	168 167-171	1300	2/0
3.13	25:45	53	7:04	172 170-175	1216	3/0
3.17	26:01	16	6:45	175 174-175	1180	1/0

Further Analysis

Pace Distribution
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Heart Rate Distribution
159 avge / 175 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:18	50.14%	More
800m	3:52	7:47	56.55%	More
1km	4:54	7:53	58.30%	More
Mile	8:02	8:02	60.57%	More
5k	25:31	8:13	65.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:39	7:39	63.58
5km	25:28	8:12	65.14
5M	42:10	8:26	64.43
10km	53:06	8:33	64.06
10M	1:27:56	8:48	64.14
Half	1:57:04	8:56	63.37
20M	3:03:19	9:10	64.13
Mara	4:04:05	9:19	64.22

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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