Thu 6th Jun 2019 at 12:00pm by chicke80
Run > Recovery Run
- warm
-
Time
53:01
-
Miles
7.23
-
Min/mi
7:20
-
Pacing
17%
-
WAVA
60.24
-
Stride(cm)
115
-
Cals
706
-
Cadence
191
-
Asc(m)
109
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:09(4:09/km) 62cal 14.47/44.34kmph
2) 1km - 4:16(4:16/km) 60cal 14.05/16.63kmph
3) 1km - 4:20(4:20/km) 60cal 13.84/14.68kmph
4) 1km - 4:21(4:21/km) 60cal 13.77/14.31kmph
5) 1km - 4:15(4:15/km) 60cal 14.13/14.68kmph
6) 1km - 4:18(4:18/km) 60cal 13.93/14.24kmph
7) 1km - 4:24(4:24/km) 60cal 13.63/14.18kmph
8) 1km - 4:30(4:30/km) 61cal 13.32/15.52kmph
9) 1km - 4:29(4:29/km) 60cal 13.38/14.48kmph
10) 1km - 4:21(4:21/km) 60cal 13.8/14.31kmph
11) 1km - 4:19(4:19/km) 59cal 13.87/14.21kmph
12) 0.64km - 5:17(8:19/km) 44cal 7.21/24.29kmph
4:09 4:16 4:20 4:21 4:15 4:18 4:24 4:30 4:29 4:21 4:19 5:17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:23 |
1:23 |
5:32 |
199 192-202 |
1/1 |
0.50 |
4:33 |
3:10 +1:18
|
12:42 |
185 114-208 |
1/2 |
0.75 |
6:55 |
2:22 +34
|
9:28 |
199 180-222 |
2/2 |
1.00 |
10:12 |
3:16 +1:38
|
13:06 |
193 180-202 |
2/1 |
1.25 |
11:58 |
1:46 |
7:06 |
193 190-200 |
1/1 |
1.50 |
13:42 |
1:44 |
6:55 |
194 190-200 |
2/0 |
1.75 |
15:29 |
1:47 |
7:06 |
196 178-204 |
19/7 |
2.00 |
17:14 |
1:45 |
7:00 |
195 192-200 |
8/0 |
2.25 |
18:59 |
1:45 |
7:00 |
194 190-200 |
6/3 |
2.50 |
20:44 |
1:45 |
7:00 |
182 96-194 |
0/4 |
2.75 |
22:24 |
1:40 |
6:41 |
192 190-194 |
1/14 |
3.00 |
24:08 |
1:44 |
6:57 |
192 188-196 |
1/5 |
3.25 |
25:52 |
1:43 |
6:53 |
192 188-198 |
1/3 |
3.50 |
27:35 |
1:43 |
6:52 |
193 190-198 |
1/1 |
3.75 |
29:20 |
1:45 |
7:01 |
192 190-194 |
0/1 |
4.00 |
31:09 |
1:49 |
7:16 |
192 190-194 |
2/2 |
4.25 |
32:53 |
1:45 |
6:59 |
193 190-198 |
6/3 |
4.50 |
34:39 |
1:45 |
7:02 |
192 180-198 |
27/16 |
4.75 |
37:48 |
3:09 +1:18
|
12:37 |
196 180-202 |
7/0 |
5.00 |
39:37 |
1:49 |
7:16 |
193 190-198 |
8/5 |
5.25 |
41:26 |
1:49 |
7:16 |
193 186-202 |
0/5 |
5.50 |
43:12 |
1:45 |
7:01 |
192 188-194 |
0/12 |
5.75 |
44:58 |
1:46 |
7:05 |
190 188-192 |
0/5 |
6.00 |
46:42 |
1:45 |
6:58 |
191 188-194 |
0/3 |
6.25 |
48:29 |
1:46 |
7:05 |
192 190-198 |
1/2 |
6.50 |
50:13 |
1:45 |
6:59 |
191 184-194 |
1/2 |
6.75 |
51:58 |
1:44 |
6:58 |
192 190-194 |
3/3 |
7.00 |
53:43 |
1:45 |
6:59 |
193 190-198 |
1/1 |
7.23 |
1:03:00 |
9:17 +5:09
|
40:32 |
163 114-222 |
2/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:19 |
5:17 |
58.23% |
More |
800m |
3:19 |
6:40 |
52.92% |
More |
1km |
4:09 |
6:40 |
55.40% |
More |
Mile |
6:48 |
6:48 |
58.18% |
More |
5k |
21:34 |
6:56 |
62.29% |
More |
5 miles |
36:21 |
7:16 |
59.99% |
More |
10k |
45:29 |
7:19 |
59.81% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:10 |
6:10 |
64.09 |
5km |
21:10 |
6:49 |
63.46 |
5M |
35:30 |
7:06 |
61.41 |
10km |
44:58 |
7:14 |
60.49 |
10M |
1:15:26 |
7:33 |
59.53 |
Half |
1:41:11 |
7:43 |
58.24 |
20M |
2:40:17 |
8:01 |
58.26 |
Mara |
3:34:58 |
8:12 |
57.93 |
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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