Mon 19th Aug 2019 at 6:00pm by chicke80
Run > Tempo
warm
-
Time
57:52
-
Miles
8.20
-
Min/mi
7:03
-
Pacing
48%
-
WAVA
63.02
-
Stride(cm)
121
-
Cals
784
-
Cadence
189
-
Asc(m)
160
-
Hillscore
8
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:35(4:35/km) 62cal 13.11/40.81kmph
2) 1km - 4:27(4:27/km) 58cal 13.47/18.75kmph
3) 1km - 4:21(4:21/km) 60cal 13.79/14.68kmph
4) 1km - 4:19(4:19/km) 59cal 13.88/14.75kmph
5) 1km - 4:25(4:25/km) 60cal 13.58/14.61kmph
6) 1km - 4:18(4:18/km) 60cal 13.97/14.98kmph
7) 1km - 4:07(4:07/km) 58cal 14.57/15.32kmph
8) 1km - 4:25(4:25/km) 60cal 13.57/15.62kmph
9) 1km - 4:22(4:22/km) 60cal 13.73/14.28kmph
10) 1km - 4:20(4:20/km) 59cal 13.82/16.49kmph
11) 1km - 4:13(4:13/km) 59cal 14.21/15.45kmph
12) 1km - 4:23(4:23/km) 59cal 13.67/15.99kmph
13) 1km - 4:35(4:35/km) 59cal 13.09/15.82kmph
14) 0.2km - 1:00(4:59/km) 11cal 12.06/16.96kmph
4:35 4:27 4:21 4:19 4:25 4:18 4:07 4:25 4:22 4:20 4:13 4:23 4:35 1:00
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:34 |
2:34 +33
|
10:17 |
191 176-200 |
1/9 |
| 0.50 |
5:15 |
2:40 +53
|
10:42 |
194 184-208 |
3/5 |
| 0.75 |
7:12 |
1:57 +10
|
7:49 |
198 188-206 |
19/15 |
| 1.00 |
10:49 |
3:37 +1:52
|
14:27 |
185 114-200 |
1/9 |
| 1.25 |
12:33 |
1:44 |
6:56 |
189 186-190 |
1/4 |
| 1.50 |
14:17 |
1:45 |
6:59 |
188 186-190 |
1/3 |
| 1.75 |
16:01 |
1:43 |
6:54 |
188 186-190 |
1/2 |
| 2.00 |
17:46 |
1:46 |
7:03 |
189 188-192 |
0/1 |
| 2.25 |
19:31 |
1:44 |
6:57 |
189 186-194 |
1/1 |
| 2.50 |
21:15 |
1:45 |
6:58 |
190 186-196 |
3/0 |
| 2.75 |
23:04 |
1:49 |
7:15 |
191 186-194 |
10/0 |
| 3.00 |
24:50 |
1:46 |
7:04 |
186 94-198 |
7/0 |
| 3.25 |
26:39 |
1:49 |
7:16 |
191 186-198 |
6/4 |
| 3.50 |
28:20 |
1:41 |
6:43 |
191 190-192 |
5/7 |
| 3.75 |
30:01 |
1:41 |
6:44 |
190 186-192 |
1/14 |
| 4.00 |
31:38 |
1:38 |
6:30 |
191 188-194 |
1/5 |
| 4.25 |
33:17 |
1:39 |
6:35 |
191 188-194 |
0/4 |
| 4.50 |
36:45 |
3:28 +1:45
|
13:54 |
192 188-206 |
1/2 |
| 4.75 |
38:36 |
1:51 |
7:24 |
188 186-190 |
0/1 |
| 5.00 |
40:24 |
1:48 |
7:11 |
189 188-190 |
0/0 |
| 5.25 |
42:08 |
1:43 |
6:54 |
190 176-192 |
2/1 |
| 5.50 |
43:54 |
1:47 |
7:06 |
190 186-198 |
9/0 |
| 5.75 |
46:25 |
2:31 +43
|
10:03 |
190 186-194 |
8/1 |
| 6.00 |
48:11 |
1:47 |
7:06 |
193 180-200 |
5/3 |
| 6.25 |
49:54 |
1:42 |
6:49 |
192 188-198 |
7/1 |
| 6.50 |
51:34 |
1:41 |
6:43 |
190 176-200 |
1/6 |
| 6.75 |
53:17 |
1:42 |
6:50 |
189 188-190 |
2/14 |
| 7.00 |
54:56 |
1:39 |
6:36 |
191 172-200 |
10/2 |
| 7.25 |
59:27 |
4:31 +2:45
|
18:04 |
189 114-204 |
2/9 |
| 7.50 |
1:01:55 |
2:28 +41
|
9:51 |
193 174-200 |
9/15 |
| 7.75 |
1:05:04 |
3:10 +1:17
|
12:38 |
189 114-200 |
4/1 |
| 8.00 |
1:07:47 |
2:43 +51
|
10:50 |
189 114-202 |
11/9 |
| 8.20 |
1:09:49 |
2:02 +26
|
10:02 |
194 186-206 |
15/1 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
24 1.8% |
7:56
|
|
15 9.4% |
9:33
|
|
14 6.6% |
8:19
|
|
12 2.0% |
12:27
|
|
11 6.8% |
13:56
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
82.7 |
190 |
8.1 |
57:01 |
7:32 |
| Walk |
11.6 |
116 |
0.1 |
8:34 |
1:59:55 |
| Pause |
5.7 |
- |
- |
4:14 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:34 |
6:19 |
48.62% |
More |
| 800m |
3:14 |
6:31 |
54.17% |
More |
| 1km |
4:03 |
6:31 |
56.70% |
More |
| Mile |
6:37 |
6:37 |
59.80% |
More |
| 5k |
21:27 |
6:54 |
62.63% |
More |
| 5 miles |
37:09 |
7:26 |
58.69% |
More |
| 10k |
47:27 |
7:38 |
57.32% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:52 |
5:52 |
67.37 |
| 5km |
20:09 |
6:29 |
66.66 |
| 5M |
33:48 |
6:46 |
64.50 |
| 10km |
42:48 |
6:53 |
63.56 |
| 10M |
1:11:48 |
7:11 |
62.55 |
| Half |
1:36:18 |
7:21 |
61.20 |
| 20M |
2:32:34 |
7:38 |
61.21 |
| Mara |
3:24:37 |
7:49 |
60.86 |
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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