Sun 16th Sep 2018 at 2:00pm by chicke80
Run > General
- warm
-
Time
33:55
-
Miles
4.98
-
Min/mi
6:49
-
Pacing
17%
-
WAVA
63.54
-
Stride(cm)
123
-
Cals
470
-
Cadence
192
-
Asc(m)
134
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:31(4:31/km) 62cal 13.29/21.8kmph
2) 1km - 4:07(4:07/km) 59cal 14.6/21.56kmph
3) 1km - 4:15(4:15/km) 58cal 14.14/15.05kmph
4) 1km - 4:10(4:10/km) 59cal 14.42/14.98kmph
5) 1km - 4:11(4:11/km) 59cal 14.32/18.58kmph
6) 1km - 4:08(4:08/km) 58cal 14.5/14.88kmph
7) 1km - 4:04(4:04/km) 56cal 14.76/15.82kmph
8) 1km - 4:27(4:27/km) 59cal 13.47/17.2kmph
9) 0.01km - 2(5:50/km) 10.28/13.71kmph
4:31 4:07 4:15 4:10 4:11 4:08 4:04 4:27 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:51 |
1:51 |
7:24 |
191 180-200 |
2/14 |
0.50 |
6:07 |
4:16 +2:17
|
17:05 |
193 114-204 |
31/14 |
0.75 |
8:48 |
2:41 +1:09
|
10:42 |
198 178-206 |
17/24 |
1.00 |
16:11 |
7:23 +5:55
|
29:34 |
193 114-206 |
2/8 |
1.25 |
18:00 |
1:49 |
7:15 |
193 192-196 |
0/5 |
1.50 |
19:42 |
1:42 |
6:47 |
190 188-192 |
0/3 |
1.75 |
21:26 |
1:45 |
6:58 |
190 188-192 |
1/1 |
2.00 |
23:08 |
1:41 |
6:46 |
191 190-194 |
0/1 |
2.25 |
24:49 |
1:41 |
6:44 |
191 190-194 |
2/2 |
2.50 |
26:27 |
1:38 |
6:34 |
192 190-196 |
7/3 |
2.75 |
28:08 |
1:41 |
6:46 |
193 190-198 |
10/0 |
3.00 |
29:49 |
1:41 |
6:44 |
194 190-200 |
9/2 |
3.25 |
31:31 |
1:41 |
6:45 |
194 188-202 |
7/4 |
3.50 |
33:10 |
1:39 |
6:38 |
192 190-194 |
0/3 |
3.75 |
34:50 |
1:39 |
6:38 |
191 188-192 |
0/13 |
4.00 |
36:25 |
1:36 |
6:23 |
193 190-198 |
4/3 |
4.25 |
41:10 |
4:45 +3:12
|
18:59 |
188 114-202 |
5/5 |
4.50 |
43:04 |
1:54 |
7:36 |
196 192-206 |
17/21 |
4.75 |
45:37 |
2:33 +51
|
10:10 |
194 190-198 |
4/2 |
4.97 |
48:11 |
2:34 +52
|
11:29 |
196 190-204 |
12/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
75.1 |
193 |
4.9 |
34:00 |
8:40 |
Walk |
9.7 |
115 |
0 |
5:30 |
1:59:22 |
Pause |
15.3 |
- |
- |
8:41 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:34 |
6:16 |
48.64% |
More |
800m |
3:09 |
6:21 |
55.14% |
More |
1km |
4:00 |
6:26 |
57.01% |
More |
Mile |
6:33 |
6:33 |
59.92% |
More |
5k |
20:41 |
6:39 |
64.49% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:55 |
5:55 |
66.32 |
5km |
20:18 |
6:32 |
65.69 |
5M |
34:04 |
6:49 |
63.54 |
10km |
43:09 |
6:57 |
62.64 |
10M |
1:12:23 |
7:14 |
61.67 |
Half |
1:37:05 |
7:25 |
60.35 |
20M |
2:33:47 |
7:41 |
60.37 |
Mara |
3:26:16 |
7:52 |
60.01 |
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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