Thu 31st Jan 2019 at 1:00pm by chicke80
Run > Recovery Run
- cold
-
Time
52:33
-
Miles
7.64
-
Min/mi
6:53
-
Pacing
54%
-
WAVA
64.01
-
Stride(cm)
122
-
Cals
750
-
Cadence
192
-
Asc(m)
102
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 3:52(3:52/km) 54cal 15.53/31.64kmph
2) 1km - 4:24(4:24/km) 59cal 13.62/33.83kmph
3) 1km - 4:30(4:30/km) 62cal 13.34/14.24kmph
4) 1km - 4:20(4:20/km) 61cal 13.82/14.41kmph
5) 1km - 4:15(4:15/km) 62cal 14.13/14.91kmph
6) 1km - 4:18(4:18/km) 61cal 13.96/14.21kmph
7) 1km - 4:18(4:18/km) 62cal 13.93/14.78kmph
8) 1km - 4:30(4:30/km) 62cal 13.33/13.91kmph
9) 1km - 4:13(4:13/km) 60cal 14.23/15.12kmph
10) 1km - 4:01(4:01/km) 62cal 14.93/15.48kmph
11) 1km - 4:04(4:04/km) 61cal 14.73/15.12kmph
12) 1km - 4:14(4:14/km) 65cal 14.19/32.79kmph
13) 0.3km - 1:33(5:11/km) 19cal 11.57/20.49kmph
3:52 4:24 4:30 4:20 4:15 4:18 4:18 4:30 4:13 4:01 4:04 4:14 1:33
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:52 |
3:52 +1:59
|
15:28 |
191 114-200 |
1/2 |
0.50 |
5:09 |
1:17 |
5:08 |
196 192-198 |
2/2 |
0.75 |
8:24 |
3:15 +1:39
|
13:01 |
188 114-198 |
1/2 |
1.00 |
10:54 |
2:30 +40
|
10:00 |
190 114-198 |
6/6 |
1.25 |
12:37 |
1:43 |
6:53 |
193 190-196 |
2/2 |
1.50 |
14:21 |
1:44 |
6:56 |
194 190-198 |
3/1 |
1.75 |
16:13 |
1:52 |
7:27 |
193 190-198 |
11/0 |
2.00 |
18:01 |
1:48 |
7:10 |
192 186-196 |
8/1 |
2.25 |
19:49 |
1:48 |
7:13 |
192 190-198 |
7/3 |
2.50 |
21:30 |
1:41 |
6:44 |
190 188-192 |
3/14 |
2.75 |
23:06 |
1:36 |
6:26 |
191 176-196 |
6/10 |
3.00 |
24:53 |
1:47 |
7:08 |
190 188-192 |
7/11 |
3.25 |
26:38 |
1:45 |
6:58 |
192 190-198 |
1/5 |
3.50 |
28:21 |
1:43 |
6:53 |
191 188-198 |
1/2 |
3.75 |
30:06 |
1:45 |
7:01 |
190 188-192 |
0/1 |
4.00 |
31:52 |
1:46 |
7:03 |
191 188-194 |
0/0 |
4.25 |
33:31 |
1:40 |
6:38 |
192 190-196 |
2/3 |
4.50 |
35:21 |
1:50 |
7:20 |
193 190-198 |
9/0 |
4.75 |
37:12 |
1:51 |
7:22 |
194 190-200 |
9/2 |
5.00 |
38:57 |
1:45 |
7:01 |
195 190-202 |
5/3 |
5.25 |
40:44 |
1:47 |
7:09 |
193 190-202 |
6/1 |
5.50 |
42:23 |
1:38 |
6:32 |
192 190-196 |
0/7 |
5.75 |
43:58 |
1:35 |
6:20 |
193 188-198 |
0/9 |
6.00 |
45:35 |
1:38 |
6:31 |
193 192-196 |
0/5 |
6.25 |
47:13 |
1:37 |
6:30 |
192 190-194 |
0/3 |
6.50 |
48:51 |
1:38 |
6:32 |
191 180-194 |
1/1 |
6.75 |
50:31 |
1:40 |
6:40 |
191 188-194 |
0/1 |
7.00 |
53:09 |
2:38 +51
|
10:33 |
194 188-198 |
1/2 |
7.25 |
56:32 |
3:23 +1:28
|
13:34 |
197 188-200 |
1/1 |
7.50 |
59:31 |
2:58 +1:30
|
11:53 |
199 188-206 |
2/1 |
7.64 |
1:01:52 |
2:21 +1:12
|
16:36 |
201 186-240 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.9 |
193 |
7.6 |
52:03 |
7:52 |
Walk |
2.9 |
114 |
0 |
2:03 |
1:01:10 |
Pause |
11.2 |
- |
- |
7:46 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:13 |
4:55 |
62.08% |
More |
800m |
3:05 |
6:13 |
56.25% |
More |
1km |
3:52 |
6:13 |
58.92% |
More |
Mile |
6:25 |
6:25 |
61.11% |
More |
5k |
21:05 |
6:47 |
63.25% |
More |
5 miles |
34:10 |
6:50 |
63.36% |
More |
10k |
43:37 |
7:01 |
61.96% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:46 |
5:46 |
68.05 |
5km |
19:45 |
6:21 |
67.52 |
5M |
33:09 |
6:38 |
65.29 |
10km |
41:59 |
6:45 |
64.38 |
10M |
1:10:25 |
7:03 |
63.39 |
Half |
1:34:27 |
7:13 |
62.03 |
20M |
2:29:37 |
7:29 |
62.05 |
Mara |
3:20:41 |
7:40 |
61.68 |
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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