Thu 28th Mar 2019 at 11:00am by chicke80
Run > Recovery Run
-
Time
31:14
-
Miles
4.67
-
Min/mi
6:41
-
Pacing
38%
-
WAVA
65.12
-
Stride(cm)
126
-
Cals
443
-
Cadence
191
-
Asc(m)
56
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:02(4:02/km) 55cal 14.86/43.94kmph
2) 1km - 4:16(4:16/km) 58cal 14.08/23.31kmph
3) 1km - 4:14(4:14/km) 59cal 14.17/15.12kmph
4) 1km - 4:07(4:07/km) 60cal 14.55/19.31kmph
5) 1km - 3:53(3:53/km) 59cal 15.46/16.19kmph
6) 1km - 4:03(4:03/km) 60cal 14.8/15.38kmph
7) 1km - 4:29(4:29/km) 62cal 13.4/60.83kmph
8) 0.51km - 2:10(4:15/km) 30cal 14.1/20.76kmph
4:02 4:16 4:14 4:07 3:53 4:03 4:29 2:10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
41 |
41 |
5:26 |
194 190-200 |
0/0 |
0.25 |
59 |
18 |
2:24 |
198 192-202 |
1/1 |
0.38 |
3:01 |
2:02 +56
|
16:15 |
187 114-202 |
0/1 |
0.50 |
5:04 |
2:04 +59
|
16:28 |
172 114-202 |
1/0 |
0.63 |
5:58 |
54 |
7:08 |
196 192-200 |
1/1 |
0.75 |
7:06 |
1:08 +25
|
9:06 |
177 114-198 |
0/1 |
0.88 |
8:12 |
1:06 +9
|
8:47 |
194 186-200 |
0/2 |
1.00 |
9:10 |
58 |
7:47 |
190 188-192 |
2/0 |
1.13 |
10:00 |
50 |
6:42 |
191 188-198 |
0/0 |
1.25 |
10:49 |
49 |
6:30 |
193 188-198 |
0/0 |
1.38 |
11:41 |
52 |
6:54 |
191 188-192 |
1/0 |
1.50 |
12:33 |
52 |
6:52 |
194 190-198 |
8/0 |
1.63 |
13:24 |
51 |
6:51 |
195 194-198 |
4/0 |
1.75 |
14:15 |
51 |
6:47 |
194 190-198 |
9/4 |
1.88 |
15:06 |
51 |
6:48 |
195 192-198 |
3/1 |
2.00 |
15:54 |
49 |
6:30 |
197 192-200 |
2/2 |
2.13 |
16:49 |
54 |
7:15 |
191 184-198 |
4/0 |
2.25 |
17:37 |
49 |
6:29 |
192 190-196 |
2/0 |
2.38 |
18:25 |
47 |
6:18 |
193 192-196 |
0/2 |
2.50 |
19:12 |
48 |
6:21 |
192 182-194 |
0/2 |
2.63 |
19:59 |
47 |
6:13 |
190 176-194 |
0/8 |
2.75 |
20:45 |
46 |
6:05 |
191 190-192 |
0/3 |
2.88 |
21:33 |
49 |
6:29 |
194 190-198 |
1/2 |
3.00 |
22:21 |
48 |
6:24 |
191 188-192 |
0/2 |
3.13 |
23:08 |
47 |
6:13 |
183 96-194 |
1/2 |
3.25 |
23:57 |
49 |
6:36 |
189 174-194 |
0/2 |
3.38 |
24:46 |
48 |
6:27 |
188 174-196 |
1/1 |
3.50 |
25:34 |
49 |
6:30 |
189 174-192 |
0/1 |
3.63 |
26:24 |
50 |
6:38 |
192 190-194 |
1/1 |
3.75 |
27:13 |
49 |
6:30 |
195 192-198 |
0/1 |
3.88 |
28:03 |
50 |
6:39 |
196 194-198 |
2/1 |
4.00 |
29:54 |
1:52 +1:04
|
14:53 |
183 114-200 |
4/4 |
4.13 |
31:19 |
1:24 +8
|
11:16 |
192 176-198 |
1/1 |
4.25 |
32:02 |
43 |
5:47 |
194 192-198 |
1/0 |
4.38 |
33:12 |
1:10 +15
|
9:19 |
190 180-200 |
1/0 |
4.50 |
34:54 |
1:42 +1:01
|
13:37 |
195 176-202 |
0/0 |
4.63 |
35:52 |
58 |
7:40 |
193 172-198 |
1/0 |
4.66 |
37:32 |
1:40 +1:19
|
42:12 |
203 198-212 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
84.4 |
192 |
4.6 |
30:46 |
7:57 |
Walk |
2.4 |
114 |
0.1 |
1:02 |
14:54 |
Pause |
13.3 |
- |
- |
5:44 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:31 |
6:05 |
50.48% |
More |
800m |
3:05 |
6:13 |
56.83% |
More |
1km |
3:53 |
6:14 |
59.26% |
More |
Mile |
6:19 |
6:19 |
62.61% |
More |
5k |
20:41 |
6:39 |
64.96% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:51 |
5:51 |
67.56 |
5km |
20:03 |
6:27 |
67.00 |
5M |
33:38 |
6:44 |
64.82 |
10km |
42:36 |
6:51 |
63.86 |
10M |
1:11:29 |
7:09 |
62.82 |
Half |
1:35:52 |
7:19 |
61.47 |
20M |
2:31:52 |
7:36 |
61.49 |
Mara |
3:23:42 |
7:46 |
61.13 |
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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