Sun 3rd Feb 2019 at 11:00am by chicke80
Run > Long Run
-
Time
2:37:12
-
Miles
21.29
-
Min/mi
7:23
-
Pacing
20%
-
WAVA
63.15
-
Stride(cm)
114
-
Cals
2112
-
Cadence
191
-
Asc(m)
175
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:18(4:18/km) 57cal 13.95/117.21kmph
2) 1km - 4:41(4:41/km) 62cal 12.81/13.17kmph
3) 1km - 4:37(4:37/km) 62cal 13.02/13.13kmph
4) 1km - 4:37(4:37/km) 62cal 13.01/13.27kmph
5) 1km - 4:34(4:34/km) 62cal 13.15/13.27kmph
6) 1km - 4:41(4:41/km) 61cal 12.79/13.13kmph
7) 1km - 4:35(4:35/km) 62cal 13.11/14.18kmph
8) 1km - 4:40(4:40/km) 63cal 12.86/13.2kmph
9) 1km - 4:40(4:40/km) 62cal 12.84/13kmph
10) 1km - 4:41(4:41/km) 62cal 12.83/13.2kmph
11) 1km - 4:34(4:34/km) 61cal 13.12/13.77kmph
12) 1km - 4:41(4:41/km) 62cal 12.82/12.93kmph
13) 1km - 4:38(4:38/km) 62cal 12.96/13.74kmph
14) 1km - 4:36(4:36/km) 62cal 13.06/13.17kmph
15) 1km - 4:29(4:29/km) 62cal 13.38/15.75kmph
16) 1km - 4:38(4:38/km) 62cal 12.93/14.21kmph
17) 1km - 4:35(4:35/km) 62cal 13.08/13.2kmph
18) 1km - 4:42(4:42/km) 63cal 12.77/14.21kmph
19) 1km - 4:33(4:33/km) 62cal 13.2/13.57kmph
20) 1km - 4:31(4:31/km) 61cal 13.3/13.64kmph
21) 1km - 4:36(4:36/km) 62cal 13.04/13.67kmph
22) 1km - 4:36(4:36/km) 62cal 13.04/13.13kmph
23) 1km - 4:35(4:35/km) 62cal 13.09/13.71kmph
24) 1km - 4:30(4:30/km) 61cal 13.33/14.81kmph
25) 1km - 4:32(4:32/km) 62cal 13.23/13.4kmph
26) 1km - 4:32(4:32/km) 62cal 13.23/13.67kmph
27) 1km - 4:32(4:32/km) 62cal 13.25/13.44kmph
28) 1km - 4:28(4:28/km) 61cal 13.45/14.64kmph
29) 1km - 4:33(4:33/km) 62cal 13.19/14.21kmph
30) 1km - 4:32(4:32/km) 62cal 13.25/14.18kmph
31) 1km - 4:30(4:30/km) 61cal 13.32/13.98kmph
32) 1km - 4:31(4:31/km) 62cal 13.26/13.4kmph
33) 1km - 4:28(4:28/km) 61cal 13.42/14.44kmph
34) 1km - 4:56(4:56/km) 61cal 12.15/14.95kmph
35) 0.26km - 1:20(5:13/km) 15cal 11.51/15.48kmph
4:18 4:41 4:37 4:37 4:34 4:41 4:35 4:40 4:40 4:41 4:34 4:41 4:38 4:36 4:29 4:38 4:35 4:42 4:33 4:31 4:36 4:36 4:35 4:30 4:32 4:32 4:32 4:28 4:33 4:32 4:30 4:31 4:28 4:56 1:20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
7:12 |
7:12 |
7:12 |
191 122-200 |
9/10 |
2.00 |
14:36 |
7:25 |
7:25 |
190 186-198 |
9/6 |
3.00 |
21:58 |
7:22 |
7:22 |
191 188-196 |
8/4 |
4.00 |
30:48 |
8:49 +1:21
|
8:49 |
191 186-200 |
14/11 |
5.00 |
38:16 |
7:28 |
7:28 |
190 186-198 |
5/4 |
6.00 |
45:44 |
7:28 |
7:28 |
190 186-194 |
5/3 |
7.00 |
54:50 |
9:06 +1:37
|
9:06 |
190 188-196 |
10/4 |
8.00 |
1:02:18 |
7:28 |
7:28 |
189 186-194 |
6/2 |
9.00 |
1:11:20 |
9:02 +1:42
|
9:02 |
190 184-198 |
7/5 |
10.00 |
1:24:16 |
12:57 +5:37
|
12:57 |
193 190-202 |
9/3 |
11.00 |
1:33:11 |
8:55 +1:22
|
8:55 |
192 110-240 |
7/7 |
12.00 |
1:44:21 |
11:10 +3:50
|
11:10 |
192 122-202 |
2/8 |
13.00 |
1:53:28 |
9:07 +1:47
|
9:07 |
193 114-200 |
5/9 |
14.00 |
2:01:36 |
8:07 +43
|
8:07 |
193 188-200 |
4/8 |
15.00 |
2:09:36 |
8:00 +43
|
8:00 |
194 190-200 |
5/12 |
16.00 |
2:19:03 |
9:27 +2:10
|
9:27 |
195 190-206 |
4/5 |
17.00 |
2:26:20 |
7:17 |
7:17 |
195 190-204 |
2/6 |
18.00 |
2:40:25 |
14:06 +6:55
|
14:06 |
198 182-204 |
10/14 |
19.00 |
2:48:18 |
7:52 +33
|
7:52 |
195 182-204 |
3/7 |
20.00 |
2:55:33 |
7:15 |
7:15 |
193 190-198 |
2/7 |
21.00 |
3:08:23 |
12:50 +5:23
|
12:50 |
191 114-212 |
17/14 |
21.29 |
3:13:18 |
4:55 +2:26
|
17:10 |
170 114-230 |
21/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
80.3 |
192 |
21 |
2:35:08 |
7:25 |
Walk |
19.3 |
117 |
0.3 |
37:31 |
2:09:05 |
Pause |
0.3 |
- |
- |
39 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:38 |
6:32 |
46.64% |
More |
800m |
3:26 |
6:55 |
50.54% |
More |
1km |
4:18 |
6:55 |
52.94% |
More |
Mile |
7:13 |
7:13 |
54.33% |
More |
5k |
22:53 |
7:22 |
58.28% |
More |
5 miles |
38:23 |
7:41 |
56.40% |
More |
10k |
47:30 |
7:39 |
56.91% |
More |
10 miles |
1:24:23 |
8:26 |
52.90% |
More |
Half |
1:54:15 |
8:43 |
51.67% |
More |
20 miles |
2:55:58 |
8:48 |
52.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:39 |
5:39 |
69.46 |
5km |
19:24 |
6:15 |
68.74 |
5M |
32:32 |
6:30 |
66.53 |
10km |
41:12 |
6:38 |
65.61 |
10M |
1:09:07 |
6:55 |
64.58 |
Half |
1:32:43 |
7:05 |
63.19 |
20M |
2:26:52 |
7:21 |
63.21 |
Mara |
3:16:59 |
7:31 |
62.84 |
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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