Wed 29th Jan 2020 at 6:00pm by chicke80
Run > Warm Up
-
Time
28:04
-
Miles
3.21
-
Min/mi
8:45
-
Pacing
50%
-
WAVA
49.54
-
Stride(cm)
99
-
Cals
315
-
Cadence
186
-
BPM
137
-
%MHR
77.1
-
B/mi
1200
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:03(6:03/km) 129/139bpm 63cal 9.91/12.56kmph
2) 1km - 5:04(5:04/km) 140/154bpm 59cal 11.85/12.9kmph
3) 1km - 5:08(5:08/km) 136/148bpm 57cal 11.7/12.39kmph
4) 1km - 5:22(5:22/km) 139/151bpm 60cal 11.17/11.86kmph
5) 1km - 5:29(5:29/km) 146/154bpm 66cal 10.94/12.16kmph
6) 0.17km - 57(5:44/km) 139/147bpm 10cal 10.47/11.39kmph
6:03 5:04 5:08 5:22 5:29 57
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
3:19 |
3:19 +1:50
|
26:36 |
120 100-138 |
3192 |
161 88-192 |
0.25 |
5:03 |
1:44 +28
|
13:50 |
134 124-139 |
1853 |
128 88-194 |
0.38 |
6:19 |
1:16 |
10:06 |
128 120-135 |
1293 |
185 100-202 |
0.50 |
7:22 |
1:03 |
8:23 |
137 134-139 |
1148 |
198 192-202 |
0.63 |
8:22 |
1:00 |
8:01 |
136 134-139 |
1091 |
197 190-202 |
0.75 |
9:20 |
58 |
7:42 |
141 136-143 |
1085 |
200 194-204 |
0.88 |
10:16 |
56 |
7:29 |
140 138-143 |
1049 |
196 192-200 |
1.00 |
11:20 |
1:04 |
8:32 |
146 140-152 |
1247 |
194 192-200 |
1.13 |
12:24 |
1:04 |
8:30 |
138 130-152 |
1173 |
196 190-200 |
1.25 |
13:28 |
1:04 |
8:35 |
133 129-140 |
1141 |
192 188-196 |
1.38 |
14:31 |
1:03 |
8:22 |
133 130-139 |
1113 |
192 188-200 |
1.50 |
15:35 |
1:04 |
8:35 |
133 130-136 |
1143 |
194 190-202 |
1.63 |
16:34 |
59 |
7:48 |
137 134-140 |
1069 |
193 190-196 |
1.75 |
17:34 |
1:00 |
8:03 |
139 135-144 |
1120 |
189 188-192 |
1.88 |
18:37 |
1:03 |
8:23 |
143 137-148 |
1200 |
189 186-192 |
2.00 |
19:38 |
1:01 |
8:09 |
141 133-151 |
1150 |
193 190-198 |
2.13 |
20:44 |
1:06 |
8:45 |
139 135-144 |
1217 |
192 190-196 |
2.25 |
21:52 |
1:08 |
9:07 |
141 138-144 |
1284 |
191 188-194 |
2.38 |
22:59 |
1:07 |
8:52 |
137 134-141 |
1216 |
191 188-194 |
2.50 |
24:25 |
1:26 +25
|
11:31 |
137 129-146 |
1578 |
187 104-196 |
2.63 |
25:30 |
1:05 |
8:42 |
142 139-149 |
1236 |
191 188-194 |
2.75 |
26:33 |
1:02 |
8:17 |
150 148-152 |
1244 |
193 188-196 |
2.88 |
27:43 |
1:10 |
9:24 |
147 141-152 |
1381 |
193 188-198 |
3.00 |
28:48 |
1:05 |
8:39 |
146 137-153 |
1263 |
194 190-198 |
3.13 |
29:58 |
1:10 |
9:20 |
143 134-153 |
1334 |
195 178-202 |
3.21 |
30:47 |
49 |
9:33 |
137 130-142 |
1308 |
189 184-194 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:34 |
40.59% |
More |
800m |
3:53 |
7:50 |
45.13% |
More |
1km |
4:58 |
7:59 |
46.28% |
More |
Mile |
8:11 |
8:11 |
48.27% |
More |
5k |
27:41 |
8:55 |
48.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:54 |
7:54 |
50.03 |
5km |
27:05 |
8:43 |
49.60 |
5M |
45:27 |
9:05 |
47.97 |
10km |
57:33 |
9:16 |
47.27 |
10M |
1:36:33 |
9:39 |
46.51 |
Half |
2:09:30 |
9:53 |
45.51 |
20M |
3:25:09 |
10:15 |
45.52 |
Mara |
4:35:09 |
10:30 |
45.26 |
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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