Thu 15th Aug 2019 at 7:00pm by chicke80
Run > Recovery Run
- v warm
-
Time
36:00
-
Miles
4.81
-
Min/mi
7:29
-
Pacing
34%
-
WAVA
58.25
-
Stride(cm)
113
-
Cals
467
-
Cadence
191
-
Asc(m)
99
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:53(4:53/km) 63cal 12.27/19.89kmph
2) 1km - 4:30(4:30/km) 59cal 13.35/15.55kmph
3) 1km - 4:35(4:35/km) 61cal 13.11/13.6kmph
4) 1km - 4:37(4:37/km) 60cal 12.98/14.31kmph
5) 1km - 4:50(4:50/km) 61cal 12.43/13.23kmph
6) 1km - 4:28(4:28/km) 59cal 13.44/13.81kmph
7) 1km - 4:40(4:40/km) 58cal 12.84/15.28kmph
8) 0.74km - 3:28(4:40/km) 46cal 12.84/17.74kmph
4:53 4:30 4:35 4:37 4:50 4:28 4:40 3:28
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:03 |
2:03 |
8:11 |
189 124-206 |
1/11 |
0.50 |
6:56 |
4:53 +3:06
|
19:31 |
195 184-204 |
11/4 |
0.75 |
9:19 |
2:23 +27
|
9:32 |
197 192-208 |
14/10 |
1.00 |
13:07 |
3:48 +1:59
|
15:13 |
182 114-196 |
0/11 |
1.25 |
14:56 |
1:49 |
7:17 |
189 186-194 |
1/4 |
1.50 |
16:45 |
1:49 |
7:15 |
187 182-190 |
1/2 |
1.75 |
18:35 |
1:50 |
7:22 |
187 184-192 |
1/2 |
2.00 |
20:26 |
1:51 |
7:24 |
191 188-194 |
1/1 |
2.25 |
22:16 |
1:49 |
7:18 |
193 188-202 |
1/0 |
2.50 |
25:09 |
2:53 +1:00
|
11:32 |
190 114-202 |
9/0 |
2.75 |
27:09 |
2:00 |
8:00 |
194 190-200 |
8/0 |
3.00 |
29:02 |
1:54 |
7:35 |
191 186-198 |
5/3 |
3.25 |
30:58 |
1:55 |
7:41 |
192 186-202 |
4/1 |
3.50 |
32:44 |
1:46 |
7:04 |
192 180-200 |
1/10 |
3.75 |
34:31 |
1:48 |
7:11 |
192 188-198 |
2/10 |
4.00 |
38:13 |
3:42 +1:53
|
14:46 |
198 184-210 |
12/0 |
4.25 |
41:45 |
3:32 +1:40
|
14:10 |
193 180-200 |
6/13 |
4.50 |
45:09 |
3:24 +1:31
|
13:35 |
198 192-206 |
4/9 |
4.75 |
48:10 |
3:01 +1:07
|
12:06 |
201 182-212 |
11/1 |
4.81 |
48:42 |
32 |
8:59 |
195 190-198 |
3/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
76.0 |
193 |
4.8 |
34:54 |
9:06 |
Walk |
8.9 |
116 |
0 |
5:07 |
3:44:54 |
Pause |
15.1 |
- |
- |
8:41 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
7:00 |
43.88% |
More |
800m |
3:31 |
7:05 |
49.82% |
More |
1km |
4:25 |
7:06 |
52.06% |
More |
Mile |
7:17 |
7:17 |
54.31% |
More |
5k |
25:54 |
8:20 |
51.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:32 |
6:32 |
60.50 |
5km |
22:23 |
7:12 |
60.01 |
5M |
37:33 |
7:31 |
58.06 |
10km |
47:33 |
7:39 |
57.21 |
10M |
1:19:47 |
7:59 |
56.29 |
Half |
1:47:00 |
8:10 |
55.08 |
20M |
2:49:31 |
8:29 |
55.09 |
Mara |
3:47:22 |
8:41 |
54.77 |
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
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry