Hi ,
It looks like you're using an ad blocker. I understand. No-one likes ads.

But our site costs money to operate, and I need to eat.

Please consider enabling ads for our website, or making a voluntary donation. If you donate, I can turn off the ads for you for a period of time. Average donations are about £3.50 per month, so a tenner would give you three months ad free.

Here's a link to our donation info.

Thanks,
Ian Williams aka Fetch

Running > General

29th Apr 2019 at 8am by rjb

  • 28:42
    Time
  • 4.02
    Miles
  • 7:08
    Min/mi
  • 476
    Cals
  • 91
    Cadence
  • road
    Surface

Notes & Comments

Split Summary
===
1) 1m - 7:25(7:25/m) 118cal 8.08/0mph
2) 1m - 7:13(7:13/m) 120cal 8.32/0mph
3) 1m - 6:58(6:58/m) 117cal 8.61/0mph
4) 1m - 6:55(6:55/m) 119cal 8.67/0mph
5) 0.02m - 11(7:12/m) 2cal 8.33/0mph
7:25 7:13 6:58 6:55 11

Pace

2% 17% 40% 41%

Splits

# Time Split Miles Mins/mi Cadence rpm
1 56 56 0.13 7:26 87 86-88
2 1:53 57 0.25 7:34 88 87-89
3 2:48 56 0.38 7:27 88 86-89
4 3:43 54 0.50 7:15 90 89-91
5 4:39 56 0.63 7:30 90 87-92
6 5:37 58 0.75 7:42 90 89-92
7 6:32 55 0.88 7:20 91 90-93
8 7:25 54 1.00 7:09 91 89-93
9 8:21 56 1.13 7:27 87 60-93
10 9:19 58 1.25 7:42 88 84-90
11 10:12 53 1.38 7:05 90 89-91
12 11:07 55 1.50 7:22 91 89-93
13 12:00 53 1.63 7:03 92 90-93
14 12:54 54 1.75 7:10 92 89-93
15 13:46 52 1.88 6:55 93 90-94
16 14:38 52 2.00 6:57 93 91-94
17 15:32 54 2.13 7:10 93 91-94
18 16:25 54 2.25 7:08 92 88-93
19 17:18 52 2.38 6:58 93 93-93
20 18:10 52 2.50 6:57 92 87-94
21 19:02 52 2.63 6:59 93 93-94
22 19:53 51 2.75 6:46 94 93-96
23 20:44 51 2.88 6:49 91 88-93
24 21:36 52 3.00 6:53 93 91-95
25 22:28 52 3.13 6:58 92 88-95
26 23:20 52 3.25 6:57 92 88-94
27 24:15 55 3.38 7:18 91 85-94
28 25:06 51 3.50 6:51 92 90-93
29 25:58 52 3.63 6:57 92 84-94
30 26:50 52 3.75 6:54 92 91-93
31 27:41 51 3.88 6:49 94 92-95
32 28:31 50 4.00 6:42 94 92-95
33 28:43 12 4.03 6:42 94 93-94

Cadence

91 (96 max)
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:41 6:45 53.49% More
800m 3:23 6:48 63.65% More
1km 4:15 6:50 63.44% More
Mile 6:54 6:54 68.6% More
5k 21:51 7:02 75.37% More

Predictions

Best WAVA 75.44%
Dist Time Per Mile WAVA
1M 6:34 6:34 72.14
5km 21:50 7:02 75.44
5M 36:10 7:14 75.28
10km 45:32 7:20 75.29
10M 1:15:24 7:32 75.00
Half 1:40:24 7:40 74.44
20M 2:37:13 7:52 74.69
Mara 3:29:19 7:59 75.40

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.58
14.5%
7:17
NW
0.08
1.9%
7:33
N
0.36
9%
7:15
NE
1.08
27.1%
7:10
W
0.82
20.6%
7:09
E
0.38
9.4%
7:08
SW
0.1
2.6%
7:39
S
0.59
14.8%
6:58
SE

Close