Sun 18th Aug 2019 at 11:00am by chicke80
Run > Long Run
- v warm
-
Time
1:52:31
-
Miles
14.17
-
Min/mi
7:56
-
Pacing
0%
-
WAVA
57.41
-
Stride(cm)
108
-
Cals
1364
-
Cadence
188
-
Asc(m)
129
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:45(4:45/km) 60cal 12.63/14.21kmph
2) 1km - 4:42(4:42/km) 61cal 12.75/13.67kmph
3) 1km - 4:44(4:44/km) 61cal 12.67/12.77kmph
4) 1km - 4:47(4:47/km) 60cal 12.55/13.5kmph
5) 1km - 4:46(4:46/km) 60cal 12.56/13.07kmph
6) 1km - 4:54(4:54/km) 60cal 12.23/14.14kmph
7) 1km - 4:56(4:56/km) 60cal 12.18/12.53kmph
8) 1km - 4:52(4:52/km) 60cal 12.33/12.5kmph
9) 1km - 4:55(4:55/km) 60cal 12.2/13kmph
10) 1km - 4:52(4:52/km) 59cal 12.35/13.91kmph
11) 1km - 5:01(5:01/km) 60cal 11.95/13.3kmph
12) 1km - 5:15(5:15/km) 59cal 11.42/13kmph
13) 1km - 4:58(4:58/km) 59cal 12.08/13.3kmph
14) 1km - 5:01(5:01/km) 59cal 11.95/13.23kmph
15) 1km - 5:07(5:07/km) 59cal 11.73/13.71kmph
16) 1km - 5:03(5:03/km) 59cal 11.87/12.56kmph
17) 1km - 5:06(5:06/km) 60cal 11.75/12.83kmph
18) 1km - 4:59(4:59/km) 60cal 12.03/12.93kmph
19) 1km - 5:04(5:04/km) 60cal 11.84/12.53kmph
20) 1km - 4:53(4:53/km) 59cal 12.3/13.44kmph
21) 1km - 4:56(4:56/km) 60cal 12.17/13.44kmph
22) 1km - 4:51(4:51/km) 61cal 12.38/14.28kmph
23) 0.81km - 4:02(4:59/km) 48cal 12.02/12.97kmph
4:45 4:42 4:44 4:47 4:46 4:54 4:56 4:52 4:55 4:52 5:01 5:15 4:58 5:01 5:07 5:03 5:06 4:59 5:04 4:53 4:56 4:51 4:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:25 |
4:25 +35
|
8:49 |
192 186-206 |
4/8 |
1.00 |
9:02 |
4:37 +54
|
9:15 |
191 184-202 |
8/1 |
1.50 |
12:54 |
3:52 |
7:44 |
189 186-192 |
2/1 |
2.00 |
17:18 |
4:24 +37
|
8:47 |
189 186-194 |
4/3 |
2.50 |
21:10 |
3:53 |
7:46 |
189 186-192 |
3/2 |
3.00 |
25:02 |
3:51 |
7:43 |
190 188-194 |
12/9 |
3.50 |
33:07 |
8:05 +4:17
|
16:10 |
190 186-194 |
4/4 |
4.00 |
38:22 |
5:15 +1:13
|
10:30 |
190 186-196 |
4/2 |
4.50 |
42:22 |
4:00 |
7:59 |
188 184-194 |
3/1 |
5.00 |
49:54 |
7:32 +3:43
|
15:04 |
190 188-198 |
3/4 |
5.50 |
1:01:20 |
11:26 +7:33
|
22:52 |
190 172-198 |
8/7 |
6.00 |
1:09:18 |
7:58 +4:00
|
15:57 |
190 118-206 |
6/1 |
6.50 |
1:13:49 |
4:31 +25
|
9:01 |
188 184-198 |
7/4 |
7.00 |
1:28:16 |
14:27 +10:24
|
28:55 |
187 180-192 |
5/3 |
7.50 |
1:32:33 |
4:17 |
8:34 |
189 186-194 |
4/2 |
8.00 |
1:43:40 |
11:07 +7:12
|
22:15 |
191 186-206 |
8/4 |
8.50 |
2:01:04 |
17:24 +13:27
|
34:48 |
190 186-198 |
3/6 |
9.00 |
2:07:42 |
6:38 +2:26
|
13:16 |
189 186-194 |
3/5 |
9.50 |
2:11:52 |
4:10 |
8:19 |
188 184-192 |
1/5 |
10.00 |
2:24:44 |
12:52 +8:59
|
25:45 |
189 186-194 |
7/7 |
10.50 |
2:32:02 |
7:18 +2:59
|
14:35 |
190 188-196 |
1/6 |
11.00 |
2:48:26 |
16:24 +12:30
|
32:48 |
189 122-198 |
8/8 |
11.50 |
2:54:42 |
6:16 +2:08
|
12:32 |
192 188-198 |
4/3 |
12.00 |
2:58:44 |
4:02 |
8:04 |
191 188-198 |
1/3 |
12.50 |
3:08:26 |
9:43 +5:52
|
19:25 |
193 188-204 |
2/3 |
13.00 |
3:12:29 |
4:03 |
8:05 |
192 186-202 |
4/6 |
13.50 |
3:19:07 |
6:38 +2:46
|
13:15 |
192 114-202 |
2/6 |
14.00 |
3:25:54 |
6:48 +2:48
|
13:35 |
193 184-202 |
2/4 |
14.17 |
3:27:20 |
1:26 |
8:17 |
193 188-198 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
54.2 |
190 |
14.1 |
1:48:02 |
8:20 |
Walk |
41.4 |
118 |
0.1 |
1:29:42 |
24:32:46 |
Pause |
4.4 |
- |
- |
9:36 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:22 |
41.73% |
More |
800m |
3:42 |
7:28 |
47.35% |
More |
1km |
4:39 |
7:29 |
49.42% |
More |
Mile |
7:38 |
7:38 |
51.80% |
More |
5k |
27:06 |
8:43 |
49.57% |
More |
5 miles |
49:20 |
9:52 |
44.20% |
More |
10k |
1:10:53 |
11:24 |
38.38% |
More |
10 miles |
2:24:18 |
14:26 |
31.12% |
More |
Half |
3:15:19 |
14:55 |
30.41% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:18 |
6:18 |
62.74 |
5km |
21:37 |
6:57 |
62.14 |
5M |
36:15 |
7:15 |
60.14 |
10km |
45:55 |
7:23 |
59.24 |
10M |
1:17:02 |
7:42 |
58.30 |
Half |
1:43:19 |
7:53 |
57.04 |
20M |
2:43:40 |
8:11 |
57.06 |
Mara |
3:39:30 |
8:23 |
56.73 |
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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