Sun 9th Jun 2019 at 4:00pm by chicke80
Run > Tempo
- drizzle
-
Time
53:50
-
Miles
7.98
-
Min/mi
6:45
-
Pacing
39%
-
WAVA
65.85
-
Stride(cm)
123
-
Cals
778
-
Cadence
194
-
Asc(m)
124
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:41(4:41/km) 61cal 12.82/17.4kmph
2) 1km - 4:20(4:20/km) 59cal 13.87/15.55kmph
3) 1km - 4:11(4:11/km) 61cal 14.37/14.91kmph
4) 1km - 4:04(4:04/km) 61cal 14.73/15.55kmph
5) 1km - 4:09(4:09/km) 61cal 14.43/15.15kmph
6) 1km - 4:03(4:03/km) 60cal 14.79/15.62kmph
7) 1km - 3:57(3:57/km) 61cal 15.17/15.62kmph
8) 1km - 4:05(4:05/km) 61cal 14.69/15.12kmph
9) 1km - 4:00(4:00/km) 61cal 14.98/15.25kmph
10) 1km - 4:19(4:19/km) 60cal 13.9/15.79kmph
11) 1km - 3:52(3:52/km) 58cal 15.5/16.93kmph
12) 1km - 4:13(4:13/km) 60cal 14.23/16.93kmph
13) 0.85km - 3:55(4:38/km) 54cal 12.95/23.78kmph
4:41 4:20 4:11 4:04 4:09 4:03 3:57 4:05 4:00 4:19 3:52 4:13 3:55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:00 |
2:00 |
7:59 |
197 124-208 |
0/10 |
0.50 |
6:39 |
4:39 +2:53
|
18:38 |
196 114-218 |
7/3 |
0.75 |
9:04 |
2:25 +40
|
9:40 |
203 186-212 |
9/5 |
1.00 |
12:41 |
3:37 +1:55
|
14:29 |
185 114-200 |
6/14 |
1.25 |
14:31 |
1:49 |
7:17 |
193 176-200 |
0/3 |
1.50 |
16:12 |
1:41 |
6:46 |
195 190-202 |
0/3 |
1.75 |
17:53 |
1:41 |
6:42 |
196 190-198 |
0/1 |
2.00 |
19:35 |
1:42 |
6:48 |
196 192-198 |
0/1 |
2.25 |
21:11 |
1:37 |
6:27 |
196 192-202 |
2/2 |
2.50 |
22:50 |
1:38 |
6:33 |
197 194-202 |
2/0 |
2.75 |
24:29 |
1:40 |
6:39 |
197 194-204 |
11/0 |
3.00 |
26:10 |
1:41 |
6:42 |
196 192-200 |
7/1 |
3.25 |
27:52 |
1:42 |
6:46 |
194 180-204 |
6/3 |
3.50 |
29:29 |
1:38 |
6:31 |
193 190-196 |
1/3 |
3.75 |
31:03 |
1:34 |
6:16 |
193 190-198 |
0/12 |
4.00 |
32:39 |
1:36 |
6:22 |
194 192-198 |
0/5 |
4.25 |
34:13 |
1:34 |
6:15 |
196 192-198 |
1/3 |
4.50 |
35:54 |
1:41 |
6:43 |
193 190-200 |
0/3 |
4.75 |
37:32 |
1:39 |
6:35 |
195 192-198 |
0/1 |
5.00 |
39:09 |
1:37 |
6:26 |
196 192-198 |
0/1 |
5.25 |
40:47 |
1:38 |
6:32 |
195 182-200 |
1/1 |
5.50 |
42:23 |
1:36 |
6:23 |
197 192-200 |
3/1 |
5.75 |
45:17 |
2:54 +1:18
|
11:37 |
198 114-206 |
12/0 |
6.00 |
47:04 |
1:46 |
7:06 |
193 176-198 |
7/0 |
6.25 |
48:49 |
1:45 |
7:01 |
197 192-204 |
8/5 |
6.50 |
50:29 |
1:40 |
6:39 |
194 192-198 |
1/3 |
6.75 |
51:58 |
1:29 |
5:56 |
193 184-198 |
0/12 |
7.00 |
53:56 |
1:58 +26
|
7:53 |
194 114-206 |
1/4 |
7.25 |
55:42 |
1:46 |
7:04 |
198 192-208 |
7/1 |
7.50 |
57:29 |
1:47 +9
|
7:09 |
189 114-208 |
6/10 |
7.75 |
1:01:00 |
3:30 +1:43
|
14:02 |
198 186-212 |
2/6 |
7.98 |
1:02:53 |
1:53 |
8:09 |
194 182-210 |
12/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
85.6 |
196 |
7.9 |
53:02 |
7:23 |
Walk |
6.4 |
115 |
0.1 |
4:24 |
1:04:31 |
Pause |
8.0 |
- |
- |
5:27 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:26 |
5:47 |
53.09% |
More |
800m |
2:59 |
6:00 |
58.90% |
More |
1km |
3:48 |
6:06 |
60.54% |
More |
Mile |
6:21 |
6:21 |
62.26% |
More |
5k |
20:14 |
6:31 |
66.39% |
More |
5 miles |
33:53 |
6:47 |
64.33% |
More |
10k |
42:37 |
6:52 |
63.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:38 |
5:38 |
70.16 |
5km |
19:18 |
6:13 |
69.60 |
5M |
32:23 |
6:29 |
67.32 |
10km |
41:01 |
6:36 |
66.32 |
10M |
1:08:48 |
6:53 |
65.27 |
Half |
1:32:17 |
7:03 |
63.86 |
20M |
2:26:11 |
7:19 |
63.88 |
Mara |
3:16:04 |
7:29 |
63.51 |
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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