Mon 12th Aug 2019 at 2:00pm by chicke80
Run > Tempo
- v warm
-
Time
33:14
-
Miles
4.78
-
Min/mi
6:57
-
Pacing
25%
-
WAVA
62.69
-
Stride(cm)
123
-
Cals
455
-
Cadence
189
-
Asc(m)
131
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:18(4:18/km) 58cal 13.94/18.71kmph
2) 1km - 4:20(4:20/km) 60cal 13.86/15.79kmph
3) 1km - 4:13(4:13/km) 60cal 14.21/14.75kmph
4) 1km - 4:14(4:14/km) 60cal 14.17/15.25kmph
5) 1km - 4:26(4:26/km) 60cal 13.54/15.22kmph
6) 1km - 4:05(4:05/km) 59cal 14.71/15.48kmph
7) 1km - 4:22(4:22/km) 58cal 13.73/16.12kmph
8) 0.69km - 3:16(4:45/km) 40cal 12.64/17.3kmph
4:18 4:20 4:13 4:14 4:26 4:05 4:22 3:16
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:41 |
1:41 |
6:44 |
195 186-204 |
1/11 |
0.50 |
6:28 |
4:47 +2:55
|
19:09 |
200 180-212 |
20/13 |
0.75 |
8:09 |
1:41 |
6:43 |
194 180-202 |
13/10 |
1.00 |
11:16 |
3:07 +1:23
|
12:29 |
188 114-198 |
6/10 |
1.25 |
12:58 |
1:42 |
6:48 |
192 190-194 |
3/7 |
1.50 |
14:40 |
1:41 |
6:45 |
191 186-194 |
1/2 |
1.75 |
16:22 |
1:42 |
6:50 |
181 96-194 |
0/1 |
2.00 |
18:07 |
1:45 |
7:00 |
191 176-194 |
1/2 |
2.25 |
19:45 |
1:38 |
6:30 |
189 176-198 |
3/1 |
2.50 |
21:29 |
1:44 |
6:57 |
181 94-196 |
9/6 |
2.75 |
24:49 |
3:21 +1:33
|
13:23 |
190 96-204 |
9/2 |
3.00 |
26:39 |
1:49 |
7:18 |
181 94-196 |
7/6 |
3.25 |
28:23 |
1:44 |
6:55 |
177 96-194 |
8/1 |
3.50 |
29:59 |
1:36 |
6:24 |
187 96-196 |
8/20 |
3.75 |
31:35 |
1:37 |
6:27 |
184 96-196 |
2/7 |
4.00 |
36:03 |
4:28 +2:55
|
17:53 |
180 96-206 |
10/2 |
4.25 |
38:39 |
2:35 +41
|
10:21 |
196 182-206 |
3/8 |
4.50 |
43:37 |
4:59 +3:11
|
19:55 |
196 182-206 |
2/8 |
4.75 |
45:47 |
2:09 +6
|
8:37 |
193 114-202 |
11/0 |
4.77 |
45:58 |
11 |
7:39 |
184 176-192 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
71.7 |
193 |
4.5 |
30:21 |
8:44 |
Walk |
11.6 |
99 |
0.2 |
6:25 |
26:28 |
Pause |
16.7 |
- |
- |
9:12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:15 |
49.13% |
More |
800m |
3:10 |
6:22 |
55.54% |
More |
1km |
3:59 |
6:24 |
57.75% |
More |
Mile |
6:33 |
6:33 |
60.42% |
More |
5k |
24:01 |
7:44 |
55.95% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:04 |
6:04 |
65.15 |
5km |
20:48 |
6:42 |
64.58 |
5M |
34:54 |
6:59 |
62.47 |
10km |
44:12 |
7:07 |
61.54 |
10M |
1:14:09 |
7:25 |
60.56 |
Half |
1:39:27 |
7:35 |
59.26 |
20M |
2:37:33 |
7:53 |
59.27 |
Mara |
3:31:19 |
8:04 |
58.93 |
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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