Thu 3rd Oct 2019 at 12:00pm by chicke80
Run > Tempo
- warm
-
Time
52:09
-
Miles
7.65
-
Min/mi
6:49
-
Pacing
44%
-
WAVA
64.97
-
Stride(cm)
147
-
Cals
593
-
Cadence
161
-
BPM
138
-
%MHR
77.4
-
B/mi
940
-
Asc(m)
92
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:10(4:10/km) 113/134bpm 33cal 14.4/176.82kmph
2) 1km - 4:26(4:26/km) 126/138bpm 45cal 13.51/16.19kmph
3) 1km - 4:25(4:25/km) 134/142bpm 50cal 13.57/17.4kmph
4) 1km - 4:17(4:17/km) 141/150bpm 53cal 14.03/16.56kmph
5) 1km - 4:12(4:12/km) 146/157bpm 53cal 14.29/16.49kmph
6) 1km - 4:16(4:16/km) 139/148bpm 49cal 14.04/15.15kmph
7) 1km - 4:14(4:14/km) 143/148bpm 52cal 14.17/17.33kmph
8) 1km - 4:14(4:14/km) 148/153bpm 55cal 14.19/15.99kmph
9) 1km - 4:06(4:06/km) 152/155bpm 54cal 14.63/16.63kmph
10) 1km - 4:05(4:05/km) 148/152bpm 51cal 14.71/15.85kmph
11) 1km - 4:01(4:01/km) 150/155bpm 52cal 14.91/16.53kmph
12) 1km - 4:31(4:31/km) 137/156bpm 40cal 13.3/16.16kmph
13) 0.31km - 1:12(3:48/km) 126/146bpm 6cal 15.79/14.38kmph
4:10 4:26 4:25 4:17 4:12 4:16 4:14 4:14 4:06 4:05 4:01 4:31 1:12
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
4:05 |
4:05 +2:09
|
16:19 |
107 87-133 |
1746 |
136 74-230 |
1/1 |
0.50 |
6:35 |
2:30 +1:06
|
9:59 |
115 93-130 |
1149 |
150 90-202 |
1/1 |
0.75 |
8:35 |
2:01 +21
|
8:03 |
120 112-128 |
966 |
145 78-204 |
1/1 |
1.00 |
10:56 |
2:21 +22
|
9:22 |
128 110-137 |
1199 |
167 92-208 |
4/4 |
1.25 |
12:36 |
1:40 |
6:41 |
127 118-134 |
849 |
168 96-208 |
3/2 |
1.50 |
14:20 |
1:44 |
6:56 |
130 126-135 |
901 |
154 104-200 |
13/3 |
1.75 |
16:08 |
1:48 |
7:14 |
134 129-139 |
968 |
150 90-190 |
7/0 |
2.00 |
17:53 |
1:45 |
6:58 |
140 136-146 |
976 |
153 90-238 |
5/3 |
2.25 |
19:44 |
1:51 |
7:25 |
139 134-146 |
1031 |
153 86-212 |
5/0 |
2.50 |
21:21 |
1:37 |
6:27 |
145 141-150 |
935 |
160 94-206 |
0/7 |
2.75 |
22:59 |
1:38 |
6:33 |
151 146-156 |
988 |
168 98-194 |
0/9 |
3.00 |
24:42 |
1:43 |
6:53 |
142 135-149 |
976 |
173 78-212 |
0/4 |
3.25 |
26:27 |
1:44 |
6:57 |
141 133-148 |
980 |
169 96-204 |
1/4 |
3.50 |
28:10 |
1:44 |
6:54 |
137 128-144 |
946 |
177 110-218 |
1/1 |
3.75 |
29:52 |
1:42 |
6:47 |
141 137-144 |
955 |
182 80-206 |
0/1 |
4.00 |
31:36 |
1:44 |
6:57 |
142 140-144 |
987 |
175 106-214 |
1/1 |
4.25 |
33:15 |
1:39 |
6:34 |
145 143-148 |
953 |
157 106-198 |
2/0 |
4.50 |
34:54 |
1:40 |
6:38 |
145 141-150 |
962 |
156 80-220 |
11/1 |
4.75 |
36:41 |
1:47 |
7:06 |
147 144-152 |
1044 |
146 92-190 |
10/4 |
5.00 |
38:23 |
1:43 |
6:50 |
151 150-155 |
1032 |
163 96-230 |
6/4 |
5.25 |
40:05 |
1:42 |
6:46 |
152 148-154 |
1029 |
171 108-232 |
4/0 |
5.50 |
41:42 |
1:37 |
6:30 |
152 150-154 |
988 |
181 96-214 |
0/8 |
5.75 |
43:18 |
1:35 |
6:21 |
149 146-152 |
947 |
183 116-216 |
0/9 |
6.00 |
44:56 |
1:38 |
6:34 |
147 143-150 |
964 |
172 122-226 |
0/5 |
6.25 |
46:38 |
1:42 |
6:47 |
148 146-150 |
1004 |
169 96-206 |
1/3 |
6.50 |
48:17 |
1:39 |
6:36 |
148 147-150 |
977 |
172 86-230 |
1/1 |
6.75 |
49:52 |
1:35 |
6:20 |
151 149-153 |
957 |
176 98-232 |
0/1 |
7.00 |
52:48 |
2:56 +1:19
|
11:46 |
143 108-156 |
1682 |
164 108-250 |
4/4 |
7.25 |
56:15 |
3:27 +1:33
|
13:49 |
132 113-148 |
1823 |
146 74-220 |
2/2 |
7.50 |
59:52 |
3:37 +1:55
|
14:28 |
134 111-148 |
1938 |
158 60-218 |
2/1 |
7.65 |
1:02:09 |
2:17 +1:17
|
15:02 |
131 109-146 |
1970 |
157 80-202 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
60.3 |
183 |
5.3 |
35:24 |
7:40 |
Walk |
31.7 |
120 |
2.3 |
21:24 |
9:10 |
Still |
0.1 |
- |
- |
2 |
- |
Pause |
7.9 |
- |
- |
5:19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:30 |
6:01 |
51.13% |
More |
800m |
3:09 |
6:19 |
55.88% |
More |
1km |
3:59 |
6:24 |
57.79% |
More |
Mile |
6:29 |
6:29 |
60.89% |
More |
5k |
20:36 |
6:38 |
65.22% |
More |
5 miles |
33:34 |
6:43 |
64.96% |
More |
10k |
42:34 |
6:51 |
63.91% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:42 |
5:42 |
69.34 |
5km |
19:35 |
6:18 |
68.59 |
5M |
32:51 |
6:34 |
66.37 |
10km |
41:36 |
6:42 |
65.39 |
10M |
1:09:47 |
6:59 |
64.35 |
Half |
1:33:36 |
7:09 |
62.96 |
20M |
2:28:16 |
7:25 |
62.98 |
Mara |
3:18:52 |
7:35 |
62.62 |
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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