Wed 4th Apr 2018 at 7:00pm by chicke80
Run > Progressive
-
Time
32:23
-
Miles
4.94
-
Min/mi
6:33
-
Pacing
24%
-
WAVA
66.06
-
Stride(cm)
126
-
Cals
480
-
Cadence
195
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:18(4:18/km) 61cal 13.96/55.39kmph
2) 1km - 4:05(4:05/km) 60cal 14.69/17.64kmph
3) 1km - 3:54(3:54/km) 60cal 15.41/16.16kmph
4) 1km - 3:58(3:58/km) 60cal 15.13/19.35kmph
5) 1km - 4:10(4:10/km) 61cal 14.39/15.35kmph
6) 1km - 3:43(3:43/km) 58cal 16.11/18.41kmph
7) 1km - 3:55(3:55/km) 60cal 15.34/18.51kmph
8) 0.95km - 4:20(4:34/km) 60cal 13.16/22.04kmph
4:18 4:05 3:54 3:58 4:10 3:43 3:55 4:20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:43 |
1:43 |
6:50 |
190 180-196 |
14/20 |
0.50 |
4:47 |
3:05 +1:22
|
12:18 |
193 114-202 |
0/8 |
0.75 |
8:45 |
3:58 +2:11
|
15:50 |
194 180-200 |
8/4 |
1.00 |
12:38 |
3:53 +2:18
|
15:31 |
194 182-206 |
14/7 |
1.25 |
14:15 |
1:38 |
6:31 |
195 192-196 |
0/11 |
1.50 |
15:48 |
1:33 |
6:11 |
195 192-200 |
1/4 |
1.75 |
17:22 |
1:34 |
6:17 |
195 192-198 |
1/1 |
2.00 |
19:01 |
1:38 |
6:33 |
195 180-198 |
0/1 |
2.25 |
20:33 |
1:32 |
6:09 |
196 192-200 |
1/1 |
2.50 |
22:10 |
1:37 |
6:28 |
196 192-200 |
3/1 |
2.75 |
23:53 |
1:43 |
6:52 |
196 190-200 |
11/0 |
3.00 |
25:31 |
1:38 |
6:33 |
196 184-200 |
8/2 |
3.25 |
27:10 |
1:39 |
6:35 |
195 184-202 |
7/3 |
3.50 |
28:47 |
1:37 |
6:28 |
196 192-206 |
5/4 |
3.75 |
30:05 |
1:18 |
5:13 |
205 194-208 |
0/12 |
4.00 |
31:28 |
1:23 |
5:31 |
201 184-206 |
1/5 |
4.25 |
36:15 |
4:47 +3:04
|
19:09 |
190 114-200 |
9/1 |
4.50 |
39:07 |
2:52 +1:10
|
11:28 |
196 192-198 |
6/12 |
4.75 |
41:57 |
2:50 +1:01
|
11:19 |
196 184-204 |
4/4 |
4.94 |
43:40 |
1:43 +12
|
9:01 |
193 182-208 |
11/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
80.1 |
195 |
4.9 |
33:57 |
7:57 |
Walk |
9.1 |
113 |
0 |
4:28 |
7:53:04 |
Pause |
10.7 |
- |
- |
5:15 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:15 |
5:03 |
60.36% |
More |
800m |
2:36 |
5:14 |
66.93% |
More |
1km |
3:19 |
5:20 |
68.72% |
More |
Mile |
5:50 |
5:50 |
67.20% |
More |
5k |
19:53 |
6:24 |
67.06% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:42 |
5:42 |
68.85 |
5km |
19:34 |
6:18 |
68.15 |
5M |
32:49 |
6:34 |
65.96 |
10km |
41:33 |
6:41 |
65.05 |
10M |
1:09:43 |
6:58 |
64.03 |
Half |
1:33:30 |
7:08 |
62.66 |
20M |
2:28:08 |
7:24 |
62.67 |
Mara |
3:18:41 |
7:35 |
62.30 |
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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