Tue 3rd Apr 2018 at 6:00pm by chicke80
Run > Recovery Run
-
Time
28:23
-
Miles
3.69
-
Min/mi
7:42
-
Pacing
48%
-
WAVA
56.06
-
Stride(cm)
111
-
Cals
360
-
Cadence
189
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:17(5:17/km) 60cal 11.37/31.04kmph
2) 1km - 4:48(4:48/km) 58cal 12.5/14.61kmph
3) 1km - 4:28(4:28/km) 59cal 13.42/15.15kmph
4) 1km - 4:42(4:42/km) 62cal 12.78/13.71kmph
5) 1km - 4:19(4:19/km) 60cal 13.92/15.52kmph
6) 0.94km - 4:50(5:08/km) 61cal 11.7/20.12kmph
5:17 4:48 4:28 4:42 4:19 4:50
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
46 |
46 |
6:10 |
188 186-190 |
10/17 |
0.25 |
2:11 |
1:24 +18
|
11:16 |
182 114-192 |
3/3 |
0.38 |
3:56 |
1:46 +38
|
14:04 |
184 120-196 |
2/1 |
0.50 |
5:09 |
1:13 |
9:43 |
187 176-192 |
2/4 |
0.63 |
6:13 |
1:04 |
8:34 |
190 180-194 |
4/1 |
0.75 |
7:11 |
57 |
7:39 |
192 176-200 |
9/1 |
0.88 |
10:01 |
2:50 +1:59
|
22:40 |
180 96-192 |
5/6 |
1.00 |
11:02 |
1:01 |
8:07 |
191 188-198 |
2/12 |
1.13 |
12:01 |
59 |
7:54 |
191 186-192 |
6/0 |
1.25 |
13:03 |
1:02 |
8:14 |
191 190-194 |
11/0 |
1.38 |
13:52 |
49 |
6:30 |
188 176-190 |
1/1 |
1.50 |
14:47 |
56 |
7:28 |
189 186-190 |
1/1 |
1.63 |
15:41 |
53 |
7:06 |
188 188-190 |
1/10 |
1.75 |
16:36 |
56 |
7:25 |
190 188-192 |
4/5 |
1.88 |
17:34 |
58 |
7:40 |
189 186-194 |
13/0 |
2.00 |
18:32 |
58 |
7:42 |
189 188-190 |
1/0 |
2.13 |
19:25 |
54 |
7:11 |
190 188-190 |
2/2 |
2.25 |
20:20 |
54 |
7:13 |
190 188-192 |
1/2 |
2.38 |
21:19 |
59 |
7:56 |
190 188-192 |
1/2 |
2.50 |
22:18 |
59 |
7:49 |
190 188-192 |
1/1 |
2.63 |
23:11 |
53 |
7:03 |
190 188-190 |
2/1 |
2.75 |
23:59 |
49 |
6:30 |
190 188-192 |
2/5 |
2.88 |
24:55 |
55 |
7:22 |
193 190-198 |
1/5 |
3.00 |
25:46 |
52 |
6:53 |
191 190-192 |
0/6 |
3.13 |
26:34 |
48 |
6:21 |
189 186-192 |
2/5 |
3.25 |
27:36 |
1:02 |
8:14 |
191 186-194 |
0/4 |
3.38 |
28:40 |
1:04 |
8:32 |
191 188-194 |
3/2 |
3.50 |
29:45 |
1:06 |
8:45 |
190 180-194 |
1/2 |
3.63 |
30:51 |
1:06 |
8:44 |
191 182-196 |
10/0 |
3.68 |
31:14 |
23 |
7:09 |
191 182-194 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
90.5 |
189 |
3.7 |
28:02 |
8:23 |
Walk |
1.7 |
111 |
0 |
35 |
25:27 |
Pause |
7.7 |
- |
- |
2:37 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:32 |
46.69% |
More |
800m |
3:21 |
6:45 |
51.79% |
More |
1km |
4:13 |
6:47 |
53.99% |
More |
Mile |
7:07 |
7:07 |
55.09% |
More |
5k |
25:24 |
8:10 |
52.51% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:52 |
6:52 |
57.15 |
5km |
23:32 |
7:34 |
56.67 |
5M |
39:30 |
7:54 |
54.80 |
10km |
50:01 |
8:03 |
54.04 |
10M |
1:23:55 |
8:24 |
53.19 |
Half |
1:52:33 |
8:35 |
52.05 |
20M |
2:58:18 |
8:55 |
52.07 |
Mara |
3:59:08 |
9:08 |
51.76 |
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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