Wed 29th May 2019 at 7:00pm by chicke80
Run > Warm Down
- heavy rain
-
Time
24:42
-
Miles
3.13
-
Min/mi
7:53
-
Pacing
47%
-
WAVA
54.72
-
Stride(cm)
105
-
Cals
310
-
Cadence
195
-
Asc(m)
66
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:04(5:04/km) 61cal 11.85/80.25kmph
2) 1km - 4:58(4:58/km) 64cal 12.08/14.24kmph
3) 1km - 4:39(4:39/km) 60cal 12.89/13.94kmph
4) 1km - 4:44(4:44/km) 61cal 12.7/16.23kmph
5) 1km - 5:07(5:07/km) 63cal 11.72/15.79kmph
6) 0.03km - 10(5:06/km) 1cal 11.78/11.15kmph
5:04 4:58 4:39 4:44 5:07 10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:04 |
1:04 |
8:33 |
192 188-196 |
1/2 |
0.25 |
2:04 |
59 |
7:56 |
196 188-200 |
4/0 |
0.38 |
3:10 |
1:07 +7
|
8:54 |
196 194-198 |
0/1 |
0.50 |
4:09 |
58 |
7:46 |
199 192-202 |
8/0 |
0.63 |
5:09 |
1:01 |
8:05 |
198 192-202 |
1/2 |
0.75 |
6:16 |
1:07 |
8:52 |
194 182-202 |
1/2 |
0.88 |
9:14 |
2:58 +2:04
|
23:44 |
200 194-218 |
4/2 |
1.00 |
10:19 |
1:05 |
8:42 |
195 192-198 |
2/0 |
1.13 |
11:16 |
57 |
7:38 |
196 194-198 |
0/0 |
1.25 |
12:14 |
58 |
7:43 |
196 184-202 |
0/1 |
1.38 |
13:09 |
55 |
7:20 |
195 192-198 |
0/1 |
1.50 |
14:01 |
51 |
6:50 |
193 190-198 |
0/14 |
1.63 |
14:59 |
58 |
7:44 |
200 192-214 |
5/1 |
1.75 |
15:58 |
59 |
7:53 |
194 190-204 |
6/0 |
1.88 |
16:55 |
58 |
7:41 |
195 192-200 |
1/0 |
2.00 |
17:49 |
54 |
7:09 |
196 190-202 |
1/3 |
2.13 |
18:44 |
55 |
7:18 |
191 190-192 |
0/10 |
2.25 |
19:44 |
1:00 |
8:00 |
194 186-198 |
1/2 |
2.38 |
21:26 |
1:42 +43
|
13:34 |
193 126-206 |
9/0 |
2.50 |
22:24 |
58 |
7:44 |
195 192-202 |
0/5 |
2.63 |
23:21 |
58 |
7:43 |
192 182-198 |
0/4 |
2.75 |
24:16 |
55 |
7:21 |
199 192-210 |
2/2 |
2.88 |
25:37 |
1:21 +22
|
10:47 |
188 114-200 |
0/2 |
3.00 |
26:47 |
1:09 |
9:15 |
195 182-202 |
3/1 |
3.13 |
27:56 |
1:09 |
9:10 |
196 182-208 |
7/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.4 |
195 |
3.1 |
24:41 |
8:49 |
Walk |
1.5 |
122 |
0 |
27 |
1:17:27 |
Pause |
9.2 |
- |
- |
2:49 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:03 |
43.55% |
More |
800m |
3:37 |
7:16 |
48.62% |
More |
1km |
4:30 |
7:15 |
51.01% |
More |
Mile |
7:24 |
7:24 |
53.47% |
More |
5k |
27:42 |
8:55 |
48.50% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:09 |
7:09 |
55.28 |
5km |
24:30 |
7:53 |
54.83 |
5M |
41:06 |
8:13 |
53.04 |
10km |
52:04 |
8:23 |
52.25 |
10M |
1:27:20 |
8:44 |
51.42 |
Half |
1:57:08 |
8:56 |
50.31 |
20M |
3:05:34 |
9:17 |
50.32 |
Mara |
4:08:53 |
9:30 |
50.03 |
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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