Thu 6th Sep 2018 at 12:00pm by chicke80
Run > Tempo
- warm
-
Time
29:51
-
Miles
4.63
-
Min/mi
6:27
-
Pacing
28%
-
WAVA
67.09
-
Stride(cm)
130
-
Cals
425
-
Cadence
193
-
Asc(m)
70
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:38(4:38/km) 62cal 12.95/23.98kmph
2) 1km - 4:03(4:03/km) 58cal 14.82/17.1kmph
3) 1km - 4:16(4:16/km) 57cal 14.04/17.47kmph
4) 1km - 4:04(4:04/km) 58cal 14.74/15.89kmph
5) 1km - 3:48(3:48/km) 57cal 15.81/16.19kmph
6) 1km - 3:50(3:50/km) 57cal 15.66/15.96kmph
7) 1km - 3:36(3:36/km) 53cal 16.7/31.58kmph
8) 0.45km - 1:37(3:37/km) 23cal 16.61/38.87kmph
4:38 4:03 4:16 4:04 3:48 3:50 3:36 1:37
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
2:04 |
2:04 +1:05
|
16:30 |
185 108-198 |
1/1 |
0.25 |
4:11 |
2:07 +1:12
|
16:58 |
185 114-200 |
1/1 |
0.38 |
5:08 |
57 |
7:36 |
196 190-202 |
1/1 |
0.50 |
6:56 |
1:48 +57
|
14:23 |
196 190-204 |
1/1 |
0.63 |
8:51 |
1:55 +1:05
|
15:18 |
194 188-200 |
0/1 |
0.75 |
10:38 |
1:47 +55
|
14:18 |
178 114-198 |
5/5 |
0.88 |
11:30 |
52 |
6:56 |
192 190-194 |
0/1 |
1.00 |
12:19 |
49 |
6:30 |
193 190-198 |
1/1 |
1.13 |
13:08 |
49 |
6:32 |
191 190-192 |
0/0 |
1.25 |
13:56 |
49 |
6:31 |
192 190-194 |
1/0 |
1.38 |
14:49 |
52 |
6:59 |
194 192-202 |
6/7 |
1.50 |
15:45 |
57 |
7:32 |
193 190-198 |
10/0 |
1.63 |
16:35 |
50 |
6:39 |
193 180-200 |
3/0 |
1.75 |
17:25 |
49 |
6:34 |
195 192-200 |
4/2 |
1.88 |
18:14 |
50 |
6:38 |
194 192-196 |
6/1 |
2.00 |
19:08 |
54 |
7:10 |
192 188-200 |
8/0 |
2.13 |
20:00 |
52 |
6:59 |
195 192-200 |
1/0 |
2.25 |
20:46 |
46 |
6:09 |
194 192-198 |
0/2 |
2.38 |
21:32 |
46 |
6:07 |
193 192-194 |
0/3 |
2.50 |
22:20 |
48 |
6:26 |
192 190-192 |
0/10 |
2.63 |
23:06 |
45 |
6:00 |
193 192-194 |
0/2 |
2.75 |
23:54 |
48 |
6:26 |
194 192-198 |
0/3 |
2.88 |
24:38 |
45 |
5:56 |
193 192-194 |
0/2 |
3.00 |
25:23 |
45 |
6:00 |
194 192-198 |
1/3 |
3.13 |
26:09 |
45 |
6:01 |
195 192-200 |
1/1 |
3.25 |
26:56 |
48 |
6:22 |
193 190-200 |
1/1 |
3.38 |
27:41 |
45 |
6:01 |
196 192-198 |
0/0 |
3.50 |
28:28 |
47 |
6:16 |
194 192-194 |
0/1 |
3.63 |
29:15 |
46 |
6:10 |
194 190-198 |
0/0 |
3.75 |
30:01 |
46 |
6:09 |
194 192-198 |
0/4 |
3.88 |
32:18 |
2:17 +1:33
|
18:19 |
196 194-200 |
4/1 |
4.00 |
34:47 |
2:29 +1:43
|
19:54 |
191 114-202 |
1/1 |
4.13 |
35:31 |
43 |
5:47 |
197 194-200 |
0/1 |
4.25 |
37:03 |
1:32 +43
|
12:18 |
194 114-204 |
1/1 |
4.38 |
37:28 |
25 |
3:17 |
201 194-204 |
1/1 |
4.50 |
39:15 |
1:48 +1:06
|
14:23 |
197 184-204 |
1/1 |
4.61 |
41:28 |
2:13 +1:23
|
19:29 |
191 114-206 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
75.5 |
194 |
4.6 |
28:39 |
8:39 |
Walk |
3.9 |
113 |
0.1 |
2:02 |
37:41 |
Pause |
20.6 |
- |
- |
10:47 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:13 |
4:53 |
62.45% |
More |
800m |
2:52 |
5:47 |
60.50% |
More |
1km |
3:36 |
5:47 |
63.37% |
More |
Mile |
6:06 |
6:06 |
64.33% |
More |
5k |
20:04 |
6:27 |
66.48% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:38 |
5:38 |
69.66 |
5km |
19:21 |
6:14 |
68.92 |
5M |
32:27 |
6:29 |
66.70 |
10km |
41:06 |
6:37 |
65.77 |
10M |
1:08:57 |
6:54 |
64.74 |
Half |
1:32:29 |
7:04 |
63.35 |
20M |
2:26:31 |
7:20 |
63.36 |
Mara |
3:16:30 |
7:30 |
63.00 |
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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