Mon 10th Dec 2018 at 6:00pm by chicke80
Run > General
- v cold
-
Time
58:30
-
Miles
8.25
-
Min/mi
7:05
-
Pacing
48%
-
WAVA
62.30
-
Stride(cm)
117
-
Cals
800
-
Cadence
194
-
Asc(m)
146
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:29(4:29/km) 65cal 13.41/26.87kmph
2) 1km - 4:25(4:25/km) 61cal 13.58/16.23kmph
3) 1km - 4:24(4:24/km) 60cal 13.64/14.11kmph
4) 1km - 4:18(4:18/km) 61cal 13.95/14.88kmph
5) 1km - 4:23(4:23/km) 60cal 13.7/14.64kmph
6) 1km - 4:16(4:16/km) 59cal 14.09/15.02kmph
7) 1km - 4:16(4:16/km) 61cal 14.07/14.64kmph
8) 1km - 4:23(4:23/km) 60cal 13.7/13.98kmph
9) 1km - 4:20(4:20/km) 61cal 13.82/15.32kmph
10) 1km - 4:37(4:37/km) 61cal 13/13.77kmph
11) 1km - 4:27(4:27/km) 60cal 13.5/14.41kmph
12) 1km - 4:33(4:33/km) 58cal 13.19/14.11kmph
13) 1km - 4:17(4:17/km) 56cal 14/48.57kmph
14) 0.27km - 1:23(5:03/km) 17cal 11.87/13.98kmph
4:29 4:25 4:24 4:18 4:23 4:16 4:16 4:23 4:20 4:37 4:27 4:33 4:17 1:23
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:50 |
1:50 |
7:21 |
192 176-198 |
1/13 |
0.50 |
5:18 |
3:27 +1:43
|
13:49 |
187 114-208 |
6/3 |
0.75 |
8:30 |
3:13 +1:22
|
12:51 |
196 178-206 |
15/13 |
1.00 |
10:18 |
1:47 |
7:09 |
195 178-200 |
4/9 |
1.25 |
13:46 |
3:29 +1:45
|
13:54 |
192 188-198 |
0/5 |
1.50 |
15:36 |
1:50 |
7:20 |
192 190-198 |
3/5 |
1.75 |
17:22 |
1:45 |
7:01 |
192 190-194 |
1/1 |
2.00 |
19:08 |
1:46 |
7:04 |
192 190-196 |
0/1 |
2.25 |
20:50 |
1:42 |
6:48 |
193 190-196 |
1/1 |
2.50 |
22:33 |
1:44 |
6:55 |
192 190-196 |
1/0 |
2.75 |
24:17 |
1:44 |
6:54 |
195 190-198 |
10/0 |
3.00 |
26:03 |
1:47 |
7:06 |
195 192-198 |
10/3 |
3.25 |
27:49 |
1:46 |
7:03 |
195 190-202 |
5/3 |
3.50 |
29:36 |
1:47 |
7:08 |
194 192-200 |
5/1 |
3.75 |
31:14 |
1:39 |
6:34 |
193 192-198 |
0/6 |
4.00 |
32:56 |
1:41 |
6:45 |
195 192-198 |
0/10 |
4.25 |
34:39 |
1:43 |
6:53 |
193 190-196 |
0/4 |
4.50 |
36:25 |
1:47 |
7:06 |
194 190-200 |
1/4 |
4.75 |
38:10 |
1:45 |
7:00 |
193 192-196 |
1/1 |
5.00 |
39:57 |
1:46 |
7:05 |
194 192-198 |
0/1 |
5.25 |
41:45 |
1:48 |
7:14 |
194 190-198 |
2/2 |
5.50 |
43:25 |
1:40 |
6:41 |
195 192-200 |
1/0 |
5.75 |
45:15 |
1:50 |
7:20 |
196 188-202 |
9/0 |
6.00 |
47:09 |
1:54 |
7:34 |
196 184-206 |
8/0 |
6.25 |
48:58 |
1:49 |
7:16 |
196 194-198 |
5/3 |
6.50 |
50:48 |
1:50 |
7:22 |
195 190-202 |
6/0 |
6.75 |
52:32 |
1:44 |
6:56 |
197 194-198 |
0/4 |
7.00 |
54:16 |
1:44 |
6:55 |
196 194-198 |
0/12 |
7.25 |
57:52 |
3:36 +1:49
|
14:23 |
199 192-214 |
8/2 |
7.50 |
59:48 |
1:56 |
7:45 |
197 192-206 |
2/8 |
7.75 |
1:01:35 |
1:47 |
7:07 |
198 186-208 |
16/18 |
8.00 |
1:04:39 |
3:05 +1:23
|
12:19 |
200 182-206 |
4/2 |
8.25 |
1:06:32 |
1:53 |
7:36 |
199 186-216 |
11/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.8 |
194 |
8.2 |
58:15 |
8:00 |
Walk |
1.0 |
115 |
0 |
43 |
28:59 |
Pause |
10.2 |
- |
- |
7:34 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:32 |
6:08 |
49.71% |
More |
800m |
3:18 |
6:38 |
52.79% |
More |
1km |
4:09 |
6:40 |
54.91% |
More |
Mile |
6:48 |
6:48 |
57.78% |
More |
5k |
21:33 |
6:56 |
61.90% |
More |
5 miles |
35:04 |
7:01 |
61.73% |
More |
10k |
45:20 |
7:18 |
59.64% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:54 |
5:54 |
66.51 |
5km |
20:14 |
6:31 |
65.91 |
5M |
33:56 |
6:47 |
63.79 |
10km |
42:59 |
6:55 |
62.88 |
10M |
1:12:07 |
7:13 |
61.90 |
Half |
1:36:43 |
7:23 |
60.57 |
20M |
2:33:13 |
7:40 |
60.59 |
Mara |
3:25:30 |
7:51 |
60.24 |
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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