Running > Warm Down

1st Dec 2019 at 10am by Jock Itch

  • 9:36
    Time
  • 1.23
    Miles
  • 7:48
    Min/mi
  • 54.36
    WAVA
  • 154
    Cals
  • 172
    Cadence
  • Road
    Surface

 

Notes & Comments

7:50 1:46

Map

Pin Map

Pace

3% 66% 31%

Splits

# Time Split Miles Mins/mi Cadence rpm
1 32 32 0.06 8:34 171 166-174
2 1:03 31 0.13 8:12 172 170-172
3 1:32 29 0.19 7:46 170 168-172
4 2:01 29 0.25 7:44 168 166-170
5 2:30 29 0.31 7:41 170 168-172
6 3:01 31 0.38 8:12 173 172-176
7 3:29 29 0.44 7:41 173 172-174
8 3:58 29 0.50 7:40 171 170-172
9 4:25 27 0.56 7:11 172 168-176
10 4:52 27 0.63 7:17 170 168-170
11 5:21 29 0.69 7:42 170 168-170
12 5:51 30 0.75 7:54 170 162-172
13 6:21 30 0.81 7:53 173 172-174
14 6:50 29 0.88 7:46 174 172-176
15 7:20 30 0.94 8:04 173 172-176
16 7:50 30 1.00 8:01 173 172-174
17 8:20 30 1.06 8:01 173 172-174
18 8:49 29 1.13 7:46 171 170-174
19 9:17 28 1.19 7:27 174 170-176
20 9:36 19 1.24 6:33 173 170-176

Cadence

172 (176 max)
Cadence Chart
Cadence Bands

Kit

  • Saucony A8

Benchmarks

Distance Time Mins/mi WAVA VO2max Fastest
400m 1:50 7:24 44.93% 33.5 More
800m 3:47 7:37 51.19% 34.3 More
1km 4:45 7:38 51.04% 35.0 More
Mile 7:44 7:44 54.87% 36.4 More

Predictions

Best WAVA 57.55%
Dist Time Per Mile WAVA
1M 7:43 7:43 54.96
5km 25:38 8:15 57.55
5M 42:27 8:29 56.71
10km 53:27 8:36 56.21
10M 1:28:30 8:51 55.64
Half 1:57:50 9:00 54.87
20M 3:04:32 9:14 55.26
Mara 4:05:41 9:23 55.85

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.21
17.1%
7:57
NW
0.05
3.9%
8:45
N
0.03
2.3%
8:17
NE
0.27
21.8%
7:29
W
0.39
32.1%
7:46
E
0.03
2.2%
6:38
SW
0.01
1.1%
8:45
S
0.24
19.6%
7:57
SE

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