Mon 5th Aug 2019 at 6:00pm by chicke80
Run > Tempo
- v warm
-
Time
57:14
-
Miles
8.03
-
Min/mi
7:08
-
Pacing
19%
-
WAVA
62.30
-
Stride(cm)
121
-
Cals
571
-
Cadence
187
-
BPM
84
-
%MHR
47
-
B/mi
596
-
Asc(m)
154
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:25(4:25/km) 156/190bpm 50cal 13.59/22.87kmph
2) 1km - 4:24(4:24/km) 133/141bpm 53cal 13.66/17.03kmph
3) 1km - 4:25(4:25/km) 96/129bpm 50cal 13.6/14.24kmph
4) 1km - 4:17(4:17/km) 66/75bpm 52cal 13.99/17.74kmph
5) 1km - 4:33(4:33/km) 68/70bpm 42cal 13.21/14.18kmph
6) 1km - 4:30(4:30/km) 64/67bpm 55cal 13.32/14.75kmph
7) 1km - 4:21(4:21/km) 70/74bpm 56cal 13.77/14.44kmph
8) 1km - 4:36(4:36/km) 72/75bpm 46cal 13.02/14.24kmph
9) 1km - 3:46(3:46/km) 76/78bpm 9cal 15.91/35.61kmph
10) 1km - 4:40(4:40/km) 75/81bpm 40cal 12.84/14.11kmph
11) 1km - 4:35(4:35/km) 62/72bpm 47cal 13.1/14.18kmph
12) 1km - 4:24(4:24/km) 53/56bpm 32cal 13.65/33.89kmph
13) 0.92km - 4:18(4:41/km) 52/54bpm 39cal 12.83/23.58kmph
4:25 4:24 4:25 4:17 4:33 4:30 4:21 4:36 3:46 4:40 4:35 4:24 4:18
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:59 |
1:59 +11
|
7:55 |
142 62-190 |
1124 |
188 140-208 |
0/13 |
0.50 |
7:09 |
5:10 +3:19
|
20:40 |
155 143-166 |
3204 |
190 92-208 |
1/3 |
0.75 |
9:03 |
1:54 +7
|
7:36 |
138 131-144 |
1049 |
194 180-214 |
13/4 |
1.00 |
12:35 |
3:33 +1:52
|
14:10 |
132 119-141 |
1871 |
191 166-200 |
4/8 |
1.25 |
14:20 |
1:44 |
6:58 |
132 129-137 |
919 |
188 186-190 |
0/5 |
1.50 |
16:05 |
1:45 |
7:02 |
107 94-127 |
752 |
186 184-188 |
0/3 |
1.75 |
17:53 |
1:48 |
7:10 |
88 79-94 |
631 |
186 184-188 |
2/1 |
2.00 |
19:37 |
1:44 |
6:56 |
75 72-79 |
520 |
186 184-188 |
2/3 |
2.25 |
21:19 |
1:42 |
6:47 |
69 65-72 |
468 |
187 186-190 |
3/3 |
2.50 |
23:05 |
1:47 |
7:06 |
62 58-65 |
440 |
186 184-188 |
4/2 |
2.75 |
24:59 |
1:54 |
7:35 |
67 64-68 |
508 |
190 188-198 |
11/0 |
3.00 |
26:46 |
1:47 |
7:10 |
68 67-69 |
487 |
188 178-190 |
8/1 |
3.25 |
28:39 |
1:53 |
7:31 |
67 64-70 |
503 |
188 186-192 |
9/6 |
3.50 |
30:23 |
1:44 |
6:55 |
62 60-64 |
429 |
188 188-192 |
1/3 |
3.75 |
32:11 |
1:48 |
7:13 |
64 61-67 |
462 |
187 186-190 |
0/13 |
4.00 |
33:56 |
1:45 |
7:01 |
71 67-74 |
498 |
188 186-194 |
0/5 |
4.25 |
35:40 |
1:43 |
6:54 |
69 69-70 |
476 |
188 186-190 |
2/2 |
4.50 |
39:12 |
3:33 +1:46
|
14:11 |
71 69-72 |
1007 |
183 100-196 |
0/3 |
4.75 |
41:06 |
1:54 |
7:35 |
72 70-73 |
546 |
186 184-188 |
1/1 |
5.00 |
42:49 |
1:42 |
6:50 |
73 71-76 |
498 |
187 186-188 |
3/1 |
5.25 |
43:50 |
1:01 |
4:04 |
76 75-77 |
309 |
186 184-188 |
2/1 |
5.50 |
45:50 |
2:01 |
8:03 |
76 75-77 |
611 |
186 184-188 |
5/4 |
5.75 |
47:39 |
1:49 |
7:15 |
77 74-81 |
559 |
188 184-196 |
12/2 |
6.00 |
51:33 |
3:54 +2:00
|
15:35 |
76 75-79 |
1184 |
190 186-198 |
8/2 |
6.25 |
53:28 |
1:55 |
7:40 |
73 70-73 |
559 |
189 186-192 |
9/4 |
6.50 |
55:23 |
1:55 |
7:40 |
68 61-70 |
522 |
189 186-192 |
4/1 |
6.75 |
57:09 |
1:47 |
7:06 |
58 57-61 |
412 |
188 186-194 |
1/9 |
7.00 |
58:52 |
1:43 |
6:52 |
56 54-57 |
384 |
187 184-190 |
1/8 |
7.25 |
1:03:46 |
4:54 +3:13
|
19:37 |
53 52-54 |
1039 |
188 160-198 |
9/2 |
7.50 |
1:07:03 |
3:17 +1:22
|
13:07 |
51 50-52 |
669 |
190 184-196 |
11/17 |
7.75 |
1:10:00 |
2:57 +1:05
|
11:46 |
53 52-54 |
624 |
192 180-212 |
4/10 |
8.00 |
1:13:29 |
3:29 +1:36
|
13:56 |
51 48-54 |
711 |
188 108-204 |
16/2 |
8.03 |
1:13:44 |
15 |
9:28 |
48 48-48 |
455 |
186 186-186 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
80.0 |
188 |
8 |
57:25 |
8:08 |
Walk |
10.4 |
108 |
0 |
8:31 |
60:46:04 |
Pause |
9.6 |
- |
- |
7:48 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:20 |
5:23 |
57.02% |
More |
800m |
3:00 |
6:02 |
58.58% |
More |
1km |
3:46 |
6:04 |
60.93% |
More |
Mile |
6:51 |
6:51 |
57.63% |
More |
5k |
22:02 |
7:06 |
60.95% |
More |
5 miles |
42:43 |
8:33 |
51.03% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:57 |
5:57 |
66.43 |
5km |
20:23 |
6:34 |
65.90 |
5M |
34:12 |
6:50 |
63.75 |
10km |
43:18 |
6:58 |
62.82 |
10M |
1:12:39 |
7:16 |
61.82 |
Half |
1:37:27 |
7:26 |
60.48 |
20M |
2:34:22 |
7:43 |
60.50 |
Mara |
3:27:03 |
7:54 |
60.14 |
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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