Sun 2nd Dec 2018 at 7:00pm by chicke80
Run > Recovery Run
-
Time
36:02
-
Miles
5.09
-
Min/mi
7:05
-
Pacing
33%
-
WAVA
61.17
-
Stride(cm)
117
-
Cals
480
-
Cadence
194
-
Asc(m)
106
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:19(4:19/km) 61cal 13.92/57.84kmph
2) 1km - 4:21(4:21/km) 57cal 13.8/16.56kmph
3) 1km - 4:29(4:29/km) 59cal 13.4/14.24kmph
4) 1km - 4:21(4:21/km) 59cal 13.78/15.69kmph
5) 1km - 4:34(4:34/km) 60cal 13.13/14.11kmph
6) 1km - 4:24(4:24/km) 59cal 13.63/14.91kmph
7) 1km - 4:27(4:27/km) 58cal 13.49/14.28kmph
8) 1km - 4:09(4:09/km) 56cal 14.48/61.64kmph
9) 0.19km - 59(5:12/km) 11cal 11.55/14.85kmph
4:19 4:21 4:29 4:21 4:34 4:24 4:27 4:09 59
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:32 |
1:32 |
6:07 |
194 188-204 |
4/15 |
0.50 |
5:30 |
3:58 +2:01
|
15:53 |
178 114-210 |
0/4 |
0.75 |
9:47 |
4:17 +2:35
|
17:08 |
195 114-216 |
15/7 |
1.00 |
13:13 |
3:27 +1:41
|
13:46 |
197 180-216 |
9/2 |
1.25 |
14:58 |
1:45 |
7:00 |
194 192-196 |
0/10 |
1.50 |
16:47 |
1:49 |
7:15 |
194 190-202 |
0/3 |
1.75 |
18:35 |
1:48 |
7:11 |
193 190-198 |
1/1 |
2.00 |
20:23 |
1:48 |
7:13 |
196 192-202 |
0/1 |
2.25 |
22:07 |
1:43 |
6:54 |
198 188-206 |
1/1 |
2.50 |
23:51 |
1:44 |
6:56 |
197 192-204 |
2/1 |
2.75 |
25:42 |
1:51 |
7:24 |
199 192-210 |
10/0 |
3.00 |
27:32 |
1:50 |
7:19 |
198 192-206 |
8/1 |
3.25 |
29:21 |
1:50 |
7:18 |
195 188-204 |
6/3 |
3.50 |
31:10 |
1:49 |
7:14 |
195 190-200 |
6/2 |
3.75 |
32:53 |
1:43 |
6:52 |
197 194-204 |
0/9 |
4.00 |
34:36 |
1:43 |
6:52 |
197 192-200 |
1/7 |
4.25 |
38:05 |
3:29 +1:39
|
13:56 |
195 114-206 |
10/2 |
4.50 |
41:15 |
3:10 +1:20
|
12:42 |
197 194-200 |
10/14 |
4.75 |
43:54 |
2:39 +57
|
10:38 |
194 114-206 |
8/13 |
5.00 |
46:25 |
2:30 +59
|
10:02 |
197 180-208 |
5/0 |
5.09 |
47:23 |
58 +10
|
11:00 |
198 182-206 |
6/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
77.7 |
196 |
5 |
34:49 |
8:47 |
Walk |
6.3 |
114 |
0.1 |
3:33 |
34:46 |
Pause |
16.0 |
- |
- |
9:01 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:26 |
5:47 |
52.75% |
More |
800m |
3:19 |
6:40 |
52.46% |
More |
1km |
4:09 |
6:40 |
54.95% |
More |
Mile |
7:01 |
7:01 |
55.89% |
More |
5k |
22:05 |
7:06 |
60.39% |
More |
5 miles |
46:22 |
9:16 |
46.67% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:09 |
6:09 |
63.81 |
5km |
21:04 |
6:47 |
63.30 |
5M |
35:20 |
7:04 |
61.26 |
10km |
44:46 |
7:12 |
60.38 |
10M |
1:15:05 |
7:31 |
59.45 |
Half |
1:40:43 |
7:41 |
58.17 |
20M |
2:39:33 |
7:59 |
58.18 |
Mara |
3:34:00 |
8:10 |
57.84 |
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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