Thu 29th Nov 2018 at 1:00pm by chicke80
Run > Recovery Run
-
Time
32:05
-
Miles
4.55
-
Min/mi
7:03
-
Pacing
42%
-
WAVA
61.40
-
Stride(cm)
119
-
Cals
427
-
Cadence
191
-
Asc(m)
56
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:27(4:27/km) 56cal 13.5/33.96kmph
2) 1km - 4:27(4:27/km) 59cal 13.5/16.16kmph
3) 1km - 4:27(4:27/km) 58cal 13.5/13.84kmph
4) 1km - 4:27(4:27/km) 59cal 13.5/14.11kmph
5) 1km - 4:17(4:17/km) 59cal 14.01/14.64kmph
6) 1km - 4:23(4:23/km) 59cal 13.68/14.14kmph
7) 1km - 4:12(4:12/km) 61cal 14.28/28.85kmph
8) 0.33km - 1:26(4:20/km) 16cal 13.87/39.07kmph
4:27 4:27 4:27 4:27 4:17 4:23 4:12 1:26
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:36 |
1:36 +40
|
12:45 |
191 188-194 |
0/1 |
0.25 |
3:46 |
2:11 +1:17
|
17:25 |
187 114-200 |
0/1 |
0.38 |
4:49 |
1:03 |
8:24 |
194 190-198 |
1/2 |
0.50 |
6:13 |
1:24 +41
|
11:09 |
186 114-200 |
1/1 |
0.63 |
8:03 |
1:50 +1:02
|
14:42 |
191 114-232 |
0/1 |
0.75 |
10:01 |
1:58 +1:02
|
15:43 |
195 190-198 |
4/3 |
0.88 |
11:02 |
1:01 |
8:08 |
190 188-192 |
1/1 |
1.00 |
11:54 |
52 |
6:52 |
190 186-194 |
0/1 |
1.13 |
12:45 |
52 |
6:54 |
190 188-194 |
0/0 |
1.25 |
13:39 |
53 |
7:05 |
192 190-194 |
1/0 |
1.38 |
14:34 |
55 |
7:20 |
194 192-198 |
5/0 |
1.50 |
15:28 |
55 |
7:18 |
195 190-200 |
5/0 |
1.63 |
16:20 |
52 |
6:56 |
193 190-198 |
3/0 |
1.75 |
17:15 |
55 |
7:17 |
193 190-196 |
4/0 |
1.88 |
18:07 |
52 |
6:53 |
193 190-196 |
3/1 |
2.00 |
19:02 |
55 |
7:20 |
192 188-200 |
4/3 |
2.13 |
19:57 |
56 |
7:24 |
191 188-196 |
3/0 |
2.25 |
20:49 |
52 |
6:53 |
191 190-192 |
0/2 |
2.38 |
21:41 |
52 |
6:59 |
189 188-190 |
1/3 |
2.50 |
22:35 |
53 |
7:06 |
188 186-190 |
1/13 |
2.63 |
23:24 |
49 |
6:33 |
190 190-192 |
0/3 |
2.75 |
24:16 |
52 |
6:58 |
190 186-192 |
3/3 |
2.88 |
25:08 |
52 |
6:56 |
190 188-192 |
1/3 |
3.00 |
26:01 |
53 |
7:03 |
190 188-192 |
0/2 |
3.13 |
26:53 |
52 |
6:56 |
190 188-192 |
0/1 |
3.25 |
27:46 |
53 |
7:05 |
190 188-192 |
0/1 |
3.38 |
28:39 |
53 |
7:06 |
192 190-196 |
1/1 |
3.50 |
29:31 |
52 |
6:56 |
192 190-194 |
0/0 |
3.63 |
30:24 |
53 |
7:01 |
193 190-194 |
0/1 |
3.75 |
31:16 |
52 |
6:57 |
192 188-196 |
1/0 |
3.88 |
32:17 |
1:01 |
8:10 |
193 190-196 |
0/1 |
4.00 |
34:24 |
2:07 +1:19
|
16:53 |
189 114-202 |
1/0 |
4.13 |
35:22 |
59 |
7:49 |
194 176-200 |
1/1 |
4.25 |
36:52 |
1:30 +36
|
11:59 |
196 190-200 |
1/0 |
4.38 |
38:15 |
1:23 +1:01
|
11:05 |
188 114-202 |
1/1 |
4.50 |
39:19 |
1:04 |
8:30 |
194 184-200 |
1/0 |
4.56 |
40:57 |
1:38 +1:14
|
29:14 |
184 114-212 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
81.3 |
192 |
4.5 |
31:39 |
8:58 |
Walk |
0.7 |
114 |
0 |
22 |
10:13 |
Still |
0.1 |
- |
- |
4 |
- |
Pause |
17.8 |
- |
- |
8:52 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:44 |
45.31% |
More |
800m |
3:22 |
6:46 |
51.75% |
More |
1km |
4:12 |
6:46 |
54.21% |
More |
Mile |
6:53 |
6:53 |
56.96% |
More |
5k |
21:59 |
7:05 |
60.67% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:11 |
6:11 |
63.46 |
5km |
21:11 |
6:49 |
62.95 |
5M |
35:33 |
7:07 |
60.88 |
10km |
45:01 |
7:15 |
60.04 |
10M |
1:15:32 |
7:33 |
59.10 |
Half |
1:41:18 |
7:44 |
57.83 |
20M |
2:40:29 |
8:01 |
57.85 |
Mara |
3:35:15 |
8:13 |
57.51 |
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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