Mon 25th Jun 2018 at 7:00pm by chicke80
Run > Tempo
- warm
-
Time
41:26
-
Miles
5.66
-
Min/mi
7:19
-
Pacing
10%
-
WAVA
59.33
-
Stride(cm)
117
-
Cals
533
-
Cadence
188
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:53(4:53/km) 59cal 12.28/17.64kmph
2) 1km - 4:53(4:53/km) 61cal 12.3/17.7kmph
3) 1km - 4:02(4:02/km) 59cal 14.89/16.43kmph
4) 1km - 3:56(3:56/km) 59cal 15.28/16.23kmph
5) 1km - 4:06(4:06/km) 59cal 14.62/15.58kmph
6) 1km - 3:53(3:53/km) 58cal 15.43/23.95kmph
7) 1km - 4:33(4:33/km) 56cal 13.2/16.96kmph
8) 1km - 5:21(5:21/km) 57cal 11.21/12.9kmph
9) 1km - 5:11(5:11/km) 59cal 11.59/28.35kmph
10) 0.11km - 39(5:41/km) 6cal 10.54/14.14kmph
4:53 4:53 4:02 3:56 4:06 3:53 4:33 5:21 5:11 39
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
5:20 |
5:20 +3:18
|
21:19 |
186 180-190 |
0/9 |
0.50 |
9:39 |
4:19 +2:18
|
17:17 |
188 178-194 |
10/5 |
0.75 |
11:49 |
2:10 +11
|
8:41 |
188 184-192 |
14/10 |
1.00 |
15:32 |
3:43 +1:45
|
14:50 |
188 180-192 |
2/9 |
1.25 |
17:19 |
1:47 |
7:09 |
189 186-192 |
0/4 |
1.50 |
19:00 |
1:41 |
6:45 |
192 178-196 |
1/4 |
1.75 |
20:35 |
1:35 |
6:20 |
191 190-194 |
1/1 |
2.00 |
22:12 |
1:36 |
6:26 |
192 190-196 |
0/1 |
2.25 |
23:45 |
1:33 |
6:13 |
191 190-194 |
2/2 |
2.50 |
25:19 |
1:34 |
6:16 |
192 190-194 |
4/2 |
2.75 |
26:59 |
1:40 |
6:39 |
193 190-200 |
11/0 |
3.00 |
28:37 |
1:39 |
6:34 |
193 190-196 |
7/1 |
3.25 |
30:14 |
1:37 |
6:28 |
194 190-200 |
7/3 |
3.50 |
31:50 |
1:36 |
6:23 |
193 192-196 |
3/1 |
3.75 |
33:23 |
1:33 |
6:10 |
189 94-198 |
0/8 |
4.00 |
34:51 |
1:29 |
5:55 |
185 96-196 |
0/7 |
4.25 |
36:55 |
2:04 |
8:16 |
182 96-196 |
3/2 |
4.50 |
39:00 |
2:05 |
8:21 |
187 178-192 |
4/5 |
4.75 |
43:24 |
4:23 +2:15
|
17:33 |
184 114-192 |
9/2 |
5.00 |
47:11 |
3:48 +1:38
|
15:10 |
186 182-190 |
2/10 |
5.25 |
50:38 |
3:26 +1:24
|
13:46 |
189 186-192 |
9/13 |
5.50 |
54:45 |
4:07 +1:56
|
16:30 |
184 118-192 |
5/2 |
5.66 |
56:15 |
1:30 +5
|
9:11 |
192 186-200 |
12/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:27 |
5:51 |
52.12% |
More |
800m |
2:57 |
5:56 |
58.91% |
More |
1km |
3:44 |
6:00 |
61.10% |
More |
Mile |
6:10 |
6:10 |
63.56% |
More |
5k |
19:58 |
6:26 |
66.76% |
More |
5 miles |
43:52 |
8:46 |
49.35% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:18 |
6:18 |
62.29 |
5km |
21:35 |
6:57 |
61.79 |
5M |
36:12 |
7:14 |
59.79 |
10km |
45:52 |
7:23 |
58.93 |
10M |
1:16:56 |
7:42 |
58.02 |
Half |
1:43:11 |
7:53 |
56.78 |
20M |
2:43:28 |
8:10 |
56.79 |
Mara |
3:39:15 |
8:22 |
56.46 |
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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