Sun 24th Jun 2018 at 10:00am by chicke80
Run > Long Run
- warm
-
Time
2:21:58
-
Miles
19.83
-
Min/mi
7:10
-
Pacing
18%
-
WAVA
64.81
-
Stride(cm)
117
-
Cals
1889
-
Cadence
192
-
Asc(m)
42
-
Hillscore
19
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:27(4:27/km) 62cal 13.5/19.92kmph
2) 1km - 4:03(4:03/km) 57cal 14.82/15.55kmph
3) 1km - 4:20(4:20/km) 60cal 13.86/15.28kmph
4) 1km - 4:22(4:22/km) 59cal 13.72/14.95kmph
5) 1km - 4:27(4:27/km) 59cal 13.46/14.01kmph
6) 1km - 4:24(4:24/km) 59cal 13.65/14.24kmph
7) 1km - 4:17(4:17/km) 59cal 13.99/14.71kmph
8) 1km - 4:32(4:32/km) 61cal 13.22/14.34kmph
9) 1km - 4:24(4:24/km) 59cal 13.61/14.24kmph
10) 1km - 4:34(4:34/km) 60cal 13.13/13.6kmph
11) 1km - 4:23(4:23/km) 59cal 13.69/14.68kmph
12) 1km - 4:16(4:16/km) 58cal 14.05/14.61kmph
13) 1km - 4:39(4:39/km) 59cal 12.91/15.12kmph
14) 1km - 4:28(4:28/km) 60cal 13.41/14.14kmph
15) 1km - 4:31(4:31/km) 59cal 13.26/13.74kmph
16) 1km - 4:23(4:23/km) 59cal 13.71/14.28kmph
17) 1km - 4:22(4:22/km) 59cal 13.76/14.41kmph
18) 1km - 4:29(4:29/km) 60cal 13.4/14.28kmph
19) 1km - 4:26(4:26/km) 59cal 13.55/14.04kmph
20) 1km - 4:29(4:29/km) 58cal 13.37/14.04kmph
21) 1km - 4:19(4:19/km) 59cal 13.89/14.54kmph
22) 1km - 4:25(4:25/km) 59cal 13.58/14.18kmph
23) 1km - 4:33(4:33/km) 60cal 13.2/13.98kmph
24) 1km - 4:22(4:22/km) 59cal 13.72/15.32kmph
25) 1km - 4:38(4:38/km) 60cal 12.96/13.91kmph
26) 1km - 4:18(4:18/km) 58cal 13.93/14.58kmph
27) 1km - 4:29(4:29/km) 58cal 13.37/16.79kmph
28) 1km - 4:37(4:37/km) 61cal 13.01/14.58kmph
29) 1km - 4:39(4:39/km) 58cal 12.92/14.01kmph
30) 1km - 4:29(4:29/km) 59cal 13.37/16.93kmph
31) 1km - 4:17(4:17/km) 58cal 14.03/14.64kmph
32) 0.92km - 4:35(4:59/km) 55cal 12.02/15.18kmph
4:27 4:03 4:20 4:22 4:27 4:24 4:17 4:32 4:24 4:34 4:23 4:16 4:39 4:28 4:31 4:23 4:22 4:29 4:26 4:29 4:19 4:25 4:33 4:22 4:38 4:18 4:29 4:37 4:39 4:29 4:17 4:35
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
11:15 |
11:15 +4:21
|
11:15 |
193 114-208 |
22/28 |
2.00 |
18:08 |
6:53 |
6:53 |
191 188-198 |
1/8 |
3.00 |
25:17 |
7:09 |
7:09 |
193 188-200 |
22/2 |
4.00 |
32:15 |
6:58 |
6:58 |
191 186-198 |
9/23 |
5.00 |
39:27 |
7:12 |
7:12 |
190 188-194 |
1/7 |
6.00 |
46:40 |
7:13 |
7:13 |
193 180-200 |
22/1 |
7.00 |
53:40 |
7:00 |
7:00 |
192 182-202 |
6/20 |
8.00 |
1:03:57 |
10:17 +3:04
|
10:17 |
192 180-200 |
1/8 |
9.00 |
1:11:17 |
7:20 |
7:20 |
192 178-198 |
25/3 |
10.00 |
1:18:19 |
7:01 |
7:01 |
192 176-202 |
6/21 |
11.00 |
1:25:26 |
7:07 |
7:07 |
190 188-196 |
1/6 |
12.00 |
1:36:09 |
10:43 +3:34
|
10:43 |
192 188-204 |
25/2 |
13.00 |
1:43:14 |
7:05 |
7:05 |
192 188-200 |
6/23 |
14.00 |
1:50:23 |
7:09 |
7:09 |
191 186-196 |
1/8 |
15.00 |
2:02:56 |
12:32 +5:24
|
12:32 |
194 188-202 |
32/7 |
16.00 |
2:10:07 |
7:12 |
7:12 |
194 188-204 |
8/26 |
17.00 |
2:21:03 |
10:56 +3:39
|
10:56 |
193 188-198 |
2/7 |
18.00 |
2:30:34 |
9:31 +2:06
|
9:31 |
195 182-206 |
26/3 |
19.00 |
2:38:43 |
8:10 +1:07
|
8:10 |
195 114-208 |
16/20 |
19.82 |
2:51:37 |
12:54 +6:31
|
15:45 |
197 114-216 |
31/28 |
Elevation
Biggest Climbs (m) |
Min/mi |
26 2.0% |
10:04
|
25 1.9% |
7:15
|
25 2.0% |
11:53
|
22 1.0% |
7:17
|
19 3.0% |
18:14
|
16 2.2% |
7:16
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
82.7 |
192 |
19.8 |
2:20:20 |
7:33 |
Walk |
12.3 |
116 |
0 |
22:14 |
9:15:42 |
Pause |
5.0 |
- |
- |
9:03 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:35 |
6:21 |
47.98% |
More |
800m |
3:14 |
6:31 |
53.69% |
More |
1km |
4:03 |
6:31 |
56.24% |
More |
Mile |
6:46 |
6:46 |
57.97% |
More |
5k |
21:39 |
6:58 |
61.58% |
More |
5 miles |
35:19 |
7:04 |
61.30% |
More |
10k |
43:50 |
7:03 |
61.66% |
More |
10 miles |
1:14:04 |
7:24 |
60.27% |
More |
Half |
1:39:44 |
7:37 |
59.19% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:31 |
5:31 |
71.13 |
5km |
18:55 |
6:05 |
70.50 |
5M |
31:44 |
6:21 |
68.21 |
10km |
40:12 |
6:28 |
67.24 |
10M |
1:07:26 |
6:45 |
66.20 |
Half |
1:30:27 |
6:54 |
64.77 |
20M |
2:23:17 |
7:10 |
64.79 |
Mara |
3:12:11 |
7:20 |
64.41 |
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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