Mon 3rd Sep 2018 at 6:00pm by chicke80
Run > Easy
- v warm
-
Time
34:39
-
Miles
4.92
-
Min/mi
7:03
-
Pacing
29%
-
WAVA
61.42
-
Stride(cm)
122
-
Cals
464
-
Cadence
187
-
Asc(m)
91
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:55(4:55/km) 60cal 12.21/19.35kmph
2) 1km - 4:33(4:33/km) 57cal 13.2/16.63kmph
3) 1km - 4:15(4:15/km) 58cal 14.09/14.81kmph
4) 1km - 4:12(4:12/km) 60cal 14.26/15.48kmph
5) 1km - 4:15(4:15/km) 58cal 14.09/14.51kmph
6) 1km - 4:11(4:11/km) 58cal 14.35/15.22kmph
7) 1km - 4:17(4:17/km) 58cal 14.01/15.42kmph
8) 0.91km - 4:00(4:25/km) 55cal 13.6/19.65kmph
4:55 4:33 4:15 4:12 4:15 4:11 4:17 4:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:04 |
2:04 |
8:17 |
186 180-192 |
1/12 |
0.50 |
6:41 |
4:37 +2:36
|
18:27 |
183 114-200 |
7/1 |
0.75 |
9:18 |
2:37 +49
|
10:28 |
189 186-192 |
15/8 |
1.00 |
12:54 |
3:36 +1:53
|
14:25 |
185 160-192 |
0/11 |
1.25 |
14:47 |
1:53 |
7:30 |
185 182-188 |
1/4 |
1.50 |
16:32 |
1:46 |
7:02 |
184 180-186 |
1/2 |
1.75 |
18:15 |
1:43 |
6:50 |
185 182-188 |
1/1 |
2.00 |
19:55 |
1:40 |
6:39 |
187 184-190 |
1/1 |
2.25 |
21:36 |
1:41 |
6:44 |
187 184-190 |
1/2 |
2.50 |
23:18 |
1:42 |
6:48 |
190 186-216 |
7/0 |
2.75 |
25:02 |
1:44 |
6:57 |
189 186-194 |
9/0 |
3.00 |
26:44 |
1:42 |
6:47 |
189 186-192 |
7/0 |
3.25 |
28:29 |
1:45 |
7:01 |
187 184-190 |
6/3 |
3.50 |
30:08 |
1:39 |
6:36 |
189 186-196 |
1/4 |
3.75 |
31:46 |
1:38 |
6:31 |
187 184-190 |
2/16 |
4.00 |
34:51 |
3:05 +1:25
|
12:21 |
190 186-198 |
6/2 |
4.25 |
39:04 |
4:13 +2:31
|
16:51 |
190 182-198 |
2/6 |
4.50 |
41:34 |
2:31 +38
|
10:02 |
192 186-200 |
4/8 |
4.75 |
44:21 |
2:47 +1:05
|
11:09 |
190 114-200 |
4/1 |
4.91 |
45:51 |
1:30 +16
|
9:07 |
190 180-198 |
12/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
81.3 |
187 |
4.9 |
35:56 |
8:48 |
Walk |
5.2 |
115 |
0 |
2:46 |
3:03:03 |
Pause |
13.5 |
- |
- |
7:09 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:35 |
6:23 |
47.82% |
More |
800m |
3:11 |
6:25 |
54.50% |
More |
1km |
4:02 |
6:29 |
56.53% |
More |
Mile |
6:41 |
6:41 |
58.79% |
More |
5k |
22:40 |
7:18 |
58.83% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:08 |
6:08 |
63.98 |
5km |
21:01 |
6:46 |
63.45 |
5M |
35:16 |
7:03 |
61.37 |
10km |
44:40 |
7:11 |
60.51 |
10M |
1:14:56 |
7:30 |
59.57 |
Half |
1:40:30 |
7:40 |
58.29 |
20M |
2:39:12 |
7:58 |
58.31 |
Mara |
3:33:31 |
8:09 |
57.97 |
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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