Sun 1st Jul 2018 at 3:00pm by chicke80
Run > General
- v warm
-
Time
55:55
-
Miles
7.83
-
Min/mi
7:08
-
Pacing
13%
-
WAVA
61.71
-
Stride(cm)
116
-
Cals
741
-
Cadence
194
-
Asc(m)
42
-
Hillscore
8
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:39(4:39/km) 63cal 12.92/17.33kmph
2) 1km - 4:18(4:18/km) 57cal 13.97/15.62kmph
3) 1km - 4:23(4:23/km) 58cal 13.71/14.14kmph
4) 1km - 4:31(4:31/km) 60cal 13.29/14.11kmph
5) 1km - 4:38(4:38/km) 59cal 12.96/13.87kmph
6) 1km - 4:21(4:21/km) 59cal 13.78/14.44kmph
7) 1km - 4:19(4:19/km) 58cal 13.92/15.15kmph
8) 1km - 4:32(4:32/km) 59cal 13.25/13.71kmph
9) 1km - 4:28(4:28/km) 59cal 13.41/14.11kmph
10) 1km - 4:27(4:27/km) 59cal 13.47/14.18kmph
11) 1km - 4:08(4:08/km) 58cal 14.53/15.08kmph
12) 1km - 4:21(4:21/km) 57cal 13.81/15.99kmph
13) 0.6km - 2:52(4:47/km) 35cal 12.55/16.36kmph
4:39 4:18 4:23 4:31 4:38 4:21 4:19 4:32 4:28 4:27 4:08 4:21 2:52
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:07 |
3:07 +1:10
|
12:29 |
197 188-222 |
0/12 |
0.50 |
5:48 |
2:40 +49
|
10:42 |
197 188-206 |
7/1 |
0.75 |
8:42 |
2:54 +1:11
|
11:36 |
199 182-212 |
10/3 |
1.00 |
11:58 |
3:17 +1:34
|
13:06 |
190 114-198 |
0/11 |
1.25 |
13:44 |
1:45 |
7:02 |
194 192-198 |
1/4 |
1.50 |
15:30 |
1:47 |
7:07 |
193 190-198 |
0/2 |
1.75 |
17:15 |
1:45 |
6:58 |
196 194-202 |
1/1 |
2.00 |
19:01 |
1:46 |
7:05 |
193 190-198 |
0/2 |
2.25 |
20:46 |
1:45 |
7:00 |
193 192-198 |
2/3 |
2.50 |
22:41 |
1:55 |
7:38 |
195 190-202 |
8/0 |
2.75 |
24:36 |
1:56 |
7:43 |
197 192-206 |
8/0 |
3.00 |
26:27 |
1:50 |
7:21 |
196 184-202 |
7/1 |
3.25 |
28:14 |
1:47 |
7:09 |
195 190-202 |
6/1 |
3.50 |
29:58 |
1:45 |
6:59 |
196 192-200 |
0/4 |
3.75 |
31:42 |
1:43 |
6:53 |
193 190-194 |
0/13 |
4.00 |
33:24 |
1:43 |
6:51 |
195 192-200 |
0/4 |
4.25 |
35:09 |
1:44 |
6:58 |
195 192-202 |
0/3 |
4.50 |
38:54 |
3:45 +2:00
|
14:59 |
192 188-198 |
1/1 |
4.75 |
40:45 |
1:51 |
7:23 |
193 180-196 |
0/1 |
5.00 |
42:36 |
1:51 |
7:24 |
193 180-196 |
1/1 |
5.25 |
44:20 |
1:45 |
6:59 |
193 192-194 |
3/2 |
5.50 |
46:10 |
1:50 |
7:18 |
195 192-204 |
10/0 |
5.75 |
48:02 |
1:52 |
7:28 |
199 194-208 |
7/0 |
6.00 |
49:49 |
1:47 |
7:07 |
198 192-206 |
5/3 |
6.25 |
51:34 |
1:45 |
7:01 |
195 190-202 |
5/1 |
6.50 |
53:16 |
1:42 |
6:48 |
195 192-200 |
0/7 |
6.75 |
54:53 |
1:37 |
6:28 |
195 192-198 |
0/9 |
7.00 |
56:49 |
1:56 +13
|
7:42 |
192 114-204 |
11/3 |
7.25 |
1:03:18 |
6:29 +4:46
|
25:55 |
193 114-204 |
2/9 |
7.50 |
1:06:31 |
3:14 +1:23
|
12:55 |
196 192-202 |
18/23 |
7.75 |
1:09:28 |
2:57 +1:04
|
11:47 |
196 114-206 |
7/0 |
7.83 |
1:10:05 |
37 |
8:00 |
200 196-204 |
7/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:27 |
47.28% |
More |
800m |
3:15 |
6:32 |
53.58% |
More |
1km |
4:06 |
6:36 |
55.49% |
More |
Mile |
6:46 |
6:46 |
58.05% |
More |
5k |
22:08 |
7:07 |
60.24% |
More |
5 miles |
37:34 |
7:31 |
57.62% |
More |
10k |
47:34 |
7:39 |
56.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:58 |
5:58 |
65.77 |
5km |
20:28 |
6:35 |
65.16 |
5M |
34:20 |
6:52 |
63.04 |
10km |
43:29 |
7:00 |
62.16 |
10M |
1:12:57 |
7:18 |
61.19 |
Half |
1:37:51 |
7:28 |
59.87 |
20M |
2:35:01 |
7:45 |
59.89 |
Mara |
3:27:54 |
7:56 |
59.54 |
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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