Fri 21st Jun 2019 at 12:00pm by chicke80
Run > General
- warm
-
Time
32:39
-
Miles
4.45
-
Min/mi
7:20
-
Pacing
38%
-
WAVA
59.35
-
Stride(cm)
116
-
Cals
445
-
Cadence
189
-
Asc(m)
96
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:28(4:28/km) 58cal 13.45/55.69kmph
2) 1km - 4:25(4:25/km) 59cal 13.6/36.38kmph
3) 1km - 4:25(4:25/km) 63cal 13.61/14.85kmph
4) 1km - 4:32(4:32/km) 63cal 13.25/15.48kmph
5) 1km - 4:24(4:24/km) 61cal 13.62/14.81kmph
6) 1km - 4:28(4:28/km) 61cal 13.41/14.14kmph
7) 1km - 5:12(5:12/km) 71cal 11.54/145.65kmph
8) 0.16km - 46(4:51/km) 9cal 12.35/19.11kmph
4:28 4:25 4:25 4:32 4:24 4:28 5:12 46
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
2:03 |
2:03 +1:14
|
16:24 |
176 114-192 |
0/1 |
0.25 |
4:01 |
1:58 +1:14
|
15:45 |
194 188-202 |
1/1 |
0.38 |
6:36 |
2:35 +1:05
|
20:38 |
186 114-198 |
0/1 |
0.50 |
7:22 |
47 |
6:12 |
193 190-198 |
1/0 |
0.63 |
8:04 |
41 |
5:30 |
188 182-194 |
2/2 |
0.75 |
9:09 |
1:05 +15
|
8:44 |
185 114-198 |
1/1 |
0.88 |
10:17 |
1:08 |
9:07 |
185 118-194 |
1/1 |
1.00 |
11:18 |
1:01 |
8:04 |
190 188-194 |
1/1 |
1.13 |
11:54 |
36 |
4:47 |
192 188-194 |
0/0 |
1.25 |
12:46 |
53 |
7:00 |
189 186-192 |
1/1 |
1.38 |
13:39 |
52 |
6:58 |
189 186-196 |
2/0 |
1.50 |
14:33 |
54 |
7:16 |
190 188-198 |
14/2 |
1.63 |
15:25 |
52 |
6:56 |
190 178-196 |
5/0 |
1.75 |
16:17 |
52 |
6:53 |
189 188-192 |
13/9 |
1.88 |
17:11 |
54 |
7:12 |
190 188-192 |
14/9 |
2.00 |
18:04 |
53 |
7:03 |
189 186-192 |
12/9 |
2.13 |
19:01 |
57 |
7:36 |
192 188-202 |
3/0 |
2.25 |
20:00 |
59 |
7:52 |
190 188-194 |
3/13 |
2.38 |
20:51 |
51 |
6:49 |
191 188-194 |
0/18 |
2.50 |
21:45 |
55 |
7:18 |
187 186-190 |
2/2 |
2.63 |
22:35 |
50 |
6:40 |
188 186-192 |
0/0 |
2.75 |
23:29 |
54 |
7:09 |
188 186-190 |
0/0 |
2.88 |
24:20 |
51 |
6:52 |
186 184-188 |
3/1 |
3.00 |
25:16 |
55 |
7:23 |
188 186-188 |
2/1 |
3.13 |
26:09 |
53 |
7:03 |
188 186-190 |
1/2 |
3.25 |
27:02 |
53 |
7:06 |
188 186-190 |
1/0 |
3.38 |
27:57 |
55 |
7:20 |
187 182-190 |
0/1 |
3.50 |
28:51 |
54 |
7:15 |
188 186-190 |
0/0 |
3.63 |
29:43 |
52 |
6:54 |
188 186-190 |
1/1 |
3.75 |
30:38 |
54 |
7:15 |
189 188-190 |
0/1 |
3.88 |
33:17 |
2:39 +1:43
|
21:12 |
182 114-202 |
1/0 |
4.00 |
35:04 |
1:47 +33
|
14:15 |
195 190-202 |
1/1 |
4.13 |
37:06 |
2:02 +41
|
16:17 |
186 114-198 |
0/1 |
4.25 |
37:40 |
35 |
4:36 |
195 192-196 |
1/0 |
4.38 |
39:49 |
2:08 +1:00
|
17:05 |
198 192-202 |
1/1 |
4.45 |
41:41 |
1:52 +1:15
|
26:09 |
186 114-200 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
81.0 |
190 |
4.4 |
32:08 |
9:14 |
Walk |
1.9 |
115 |
0 |
57 |
22:30 |
Still |
0.1 |
- |
- |
3 |
- |
Pause |
17.0 |
- |
- |
8:33 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:20 |
5:21 |
57.47% |
More |
800m |
3:14 |
6:30 |
54.35% |
More |
1km |
4:06 |
6:35 |
56.13% |
More |
Mile |
6:45 |
6:45 |
58.53% |
More |
5k |
22:00 |
7:05 |
61.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:26 |
6:26 |
61.44 |
5km |
22:05 |
7:06 |
60.83 |
5M |
37:04 |
7:25 |
58.82 |
10km |
46:56 |
7:33 |
57.96 |
10M |
1:18:45 |
7:53 |
57.03 |
Half |
1:45:37 |
8:04 |
55.80 |
20M |
2:47:19 |
8:22 |
55.81 |
Mara |
3:44:24 |
8:34 |
55.49 |
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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