Thu 7th Jan 2021 at 6:00pm by chicke80
Run > Recovery Run
- v cold
-
Time
1:03:00
-
Miles
8.16
-
Min/mi
7:43
-
Pacing
41%
-
WAVA
58.02
-
Stride(cm)
106
-
Cals
767
-
Cadence
197
-
BPM
151
-
%MHR
84.7
-
B/mi
1165
-
Asc(m)
205
-
Hillscore
8
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:17(5:17/km) 135/148bpm 58cal 11.34/16.12kmph
2) 1km - 4:30(4:30/km) 135/145bpm 49cal 13.32/15.75kmph
3) 1km - 4:35(4:35/km) 147/157bpm 56cal 13.09/13.6kmph
4) 1km - 4:42(4:42/km) 149/162bpm 58cal 12.79/13.1kmph
5) 1km - 4:52(4:52/km) 153/165bpm 62cal 12.32/12.63kmph
6) 1km - 4:46(4:46/km) 159/176bpm 63cal 12.59/13.17kmph
7) 1km - 4:43(4:43/km) 166/174bpm 65cal 12.72/13.4kmph
8) 1km - 4:50(4:50/km) 156/168bpm 61cal 12.43/13.07kmph
9) 1km - 4:38(4:38/km) 157/168bpm 60cal 12.94/15.82kmph
10) 1km - 5:01(5:01/km) 161/167bpm 66cal 11.97/12.6kmph
11) 1km - 4:42(4:42/km) 159/164bpm 61cal 12.74/13.67kmph
12) 1km - 4:50(4:50/km) 151/164bpm 53cal 12.43/14.75kmph
13) 1km - 4:48(4:48/km) 149/163bpm 47cal 12.51/13.71kmph
14) 0.14km - 46(5:36/km) 149/154bpm 8cal 10.71/11.79kmph
5:17 4:30 4:35 4:42 4:52 4:46 4:43 4:50 4:38 5:01 4:42 4:50 4:48 46
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:28 |
2:28 |
9:50 |
135 97-148 |
1328 |
191 126-204 |
2/13 |
0.50 |
7:16 |
4:49 +2:52
|
19:15 |
130 111-145 |
2502 |
204 190-216 |
9/3 |
0.75 |
9:22 |
2:06 +14
|
8:24 |
134 126-143 |
1127 |
203 186-220 |
9/8 |
1.00 |
12:40 |
3:18 +1:32
|
13:12 |
130 112-139 |
1717 |
192 144-202 |
3/11 |
1.25 |
14:29 |
1:48 |
7:13 |
140 136-144 |
1010 |
190 184-196 |
6/6 |
1.50 |
16:18 |
1:50 |
7:19 |
143 138-147 |
1045 |
190 180-196 |
2/5 |
1.75 |
18:09 |
1:51 |
7:23 |
148 145-153 |
1093 |
190 186-194 |
2/6 |
2.00 |
20:01 |
1:52 |
7:30 |
150 142-155 |
1124 |
192 186-202 |
4/6 |
2.25 |
22:01 |
1:59 |
7:56 |
150 141-156 |
1191 |
190 186-194 |
5/4 |
2.50 |
23:49 |
1:49 |
7:15 |
152 144-163 |
1103 |
195 188-206 |
2/0 |
2.75 |
25:49 |
1:59 |
7:57 |
148 141-159 |
1176 |
199 192-204 |
12/0 |
3.00 |
27:45 |
1:56 |
7:45 |
154 150-160 |
1194 |
198 192-204 |
8/1 |
3.25 |
29:43 |
1:58 |
7:52 |
157 146-164 |
1235 |
197 186-206 |
10/8 |
3.50 |
31:38 |
1:55 |
7:42 |
155 147-162 |
1193 |
192 182-200 |
6/4 |
3.75 |
33:31 |
1:53 |
7:31 |
168 163-174 |
1262 |
190 186-194 |
1/8 |
4.00 |
35:27 |
1:56 |
7:44 |
168 162-173 |
1298 |
192 184-200 |
0/9 |
4.25 |
37:16 |
1:49 |
7:17 |
165 161-170 |
1203 |
193 190-198 |
2/5 |
4.50 |
39:13 |
1:56 |
7:45 |
163 160-167 |
1264 |
192 186-204 |
6/5 |
4.75 |
41:09 |
1:56 |
7:46 |
159 151-165 |
1234 |
196 188-208 |
2/6 |
5.00 |
43:06 |
1:57 |
7:49 |
148 137-154 |
1156 |
193 186-200 |
5/6 |
5.25 |
45:07 |
2:01 |
8:04 |
156 150-162 |
1258 |
198 192-204 |
5/4 |
5.50 |
46:48 |
1:41 |
6:44 |
161 152-168 |
1083 |
197 188-202 |
6/5 |
5.75 |
48:45 |
1:57 |
7:47 |
158 153-167 |
1231 |
203 192-214 |
12/2 |
6.00 |
50:49 |
2:04 |
8:15 |
160 156-167 |
1321 |
201 190-210 |
8/0 |
6.25 |
52:49 |
2:00 |
8:00 |
161 157-166 |
1287 |
200 190-204 |
11/10 |
6.50 |
54:47 |
1:58 |
7:54 |
158 154-161 |
1247 |
200 190-210 |
7/1 |
6.75 |
56:36 |
1:49 |
7:17 |
161 157-164 |
1172 |
197 192-204 |
3/8 |
7.00 |
58:27 |
1:51 |
7:24 |
158 154-162 |
1170 |
194 190-200 |
0/13 |
7.25 |
1:02:29 |
4:02 +2:05
|
16:06 |
143 118-156 |
2303 |
202 192-218 |
8/2 |
7.50 |
1:04:28 |
1:59 |
7:56 |
152 126-164 |
1205 |
204 190-216 |
5/13 |
7.75 |
1:06:33 |
2:05 +16
|
8:21 |
156 148-163 |
1301 |
203 190-216 |
11/11 |
8.00 |
1:10:39 |
4:06 +2:06
|
16:25 |
142 132-158 |
2330 |
205 188-214 |
7/3 |
8.16 |
1:12:03 |
1:24 |
8:40 |
149 144-153 |
1292 |
208 202-216 |
15/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.1 |
197 |
8.2 |
1:02:40 |
8:33 |
Walk |
2.9 |
130 |
0 |
2:16 |
8:52:41 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
9.0 |
- |
- |
7:06 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:39 |
6:38 |
46.68% |
More |
800m |
3:33 |
7:09 |
49.92% |
More |
1km |
4:29 |
7:12 |
51.77% |
More |
Mile |
7:17 |
7:17 |
54.68% |
More |
5k |
23:31 |
7:34 |
57.56% |
More |
5 miles |
38:00 |
7:36 |
57.81% |
More |
10k |
47:19 |
7:37 |
57.90% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:26 |
6:26 |
61.88 |
5km |
22:03 |
7:06 |
61.37 |
5M |
36:59 |
7:24 |
59.40 |
10km |
46:51 |
7:32 |
58.48 |
10M |
1:18:35 |
7:52 |
57.55 |
Half |
1:45:24 |
8:03 |
56.30 |
20M |
2:46:59 |
8:21 |
56.31 |
Mara |
3:43:58 |
8:33 |
55.98 |
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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