Mon 11th Jan 2021 at 11:00am by chicke80
Run > Recovery Run
- cold
-
Time
1:03:58
-
Miles
8.23
-
Min/mi
7:46
-
Pacing
58%
-
WAVA
57.64
-
Stride(cm)
104
-
Cals
791
-
Cadence
199
-
BPM
154
-
%MHR
86.7
-
B/mi
1199
-
Asc(m)
203
-
Hillscore
8
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:16(5:16/km) 126/142bpm 51cal 11.4/14.85kmph
2) 1km - 4:43(4:43/km) 143/162bpm 55cal 12.71/15.15kmph
3) 1km - 4:44(4:44/km) 154/163bpm 59cal 12.68/12.9kmph
4) 1km - 4:49(4:49/km) 155/163bpm 60cal 12.46/12.87kmph
5) 1km - 4:57(4:57/km) 160/166bpm 64cal 12.12/12.6kmph
6) 1km - 4:47(4:47/km) 158/166bpm 61cal 12.52/12.87kmph
7) 1km - 4:42(4:42/km) 155/165bpm 58cal 12.77/13.3kmph
8) 1km - 4:49(4:49/km) 155/169bpm 60cal 12.45/12.8kmph
9) 1km - 4:45(4:45/km) 166/180bpm 64cal 12.64/13.07kmph
10) 1km - 4:56(4:56/km) 166/177bpm 67cal 12.14/13.07kmph
11) 1km - 4:36(4:36/km) 161/170bpm 59cal 13.06/13.74kmph
12) 1km - 4:41(4:41/km) 158/168bpm 56cal 12.81/14.18kmph
13) 1km - 4:53(4:53/km) 160/168bpm 60cal 12.27/13.94kmph
14) 0.25km - 1:19(5:16/km) 165/170bpm 17cal 11.41/11.66kmph
5:16 4:43 4:44 4:49 4:57 4:47 4:42 4:49 4:45 4:56 4:36 4:41 4:53 1:19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:15 |
2:15 |
9:02 |
122 85-139 |
1101 |
196 122-206 |
2/10 |
0.50 |
4:59 |
2:44 +39
|
10:54 |
133 118-141 |
1450 |
209 94-222 |
9/10 |
0.75 |
9:03 |
4:04 +2:11
|
16:14 |
129 110-140 |
2095 |
208 192-218 |
12/8 |
1.00 |
12:14 |
3:11 +1:15
|
12:46 |
143 124-162 |
1825 |
198 186-206 |
4/11 |
1.25 |
14:09 |
1:55 |
7:39 |
149 145-153 |
1139 |
197 190-204 |
1/6 |
1.50 |
16:02 |
1:53 |
7:34 |
152 148-158 |
1150 |
196 192-204 |
2/4 |
1.75 |
17:57 |
1:55 |
7:38 |
155 149-163 |
1184 |
196 192-202 |
2/6 |
2.00 |
19:54 |
1:58 |
7:50 |
158 155-160 |
1238 |
198 194-202 |
4/6 |
2.25 |
21:47 |
1:53 |
7:31 |
152 144-162 |
1143 |
196 192-200 |
5/4 |
2.50 |
23:45 |
1:58 |
7:51 |
155 150-160 |
1216 |
197 192-200 |
3/1 |
2.75 |
25:44 |
1:59 |
7:57 |
159 153-166 |
1265 |
197 100-204 |
12/0 |
3.00 |
27:43 |
1:59 |
7:55 |
159 151-165 |
1258 |
198 186-206 |
8/2 |
3.25 |
29:41 |
1:58 |
7:53 |
162 156-166 |
1276 |
197 190-210 |
10/7 |
3.50 |
31:37 |
1:56 |
7:44 |
157 153-163 |
1215 |
198 196-202 |
5/3 |
3.75 |
33:32 |
1:55 |
7:41 |
158 154-164 |
1214 |
193 182-202 |
2/9 |
4.00 |
35:25 |
1:52 |
7:30 |
156 151-164 |
1170 |
196 190-202 |
0/12 |
4.25 |
37:16 |
1:51 |
7:24 |
153 149-156 |
1133 |
197 190-200 |
3/6 |
4.50 |
39:14 |
1:58 |
7:52 |
150 141-157 |
1181 |
196 190-202 |
7/6 |
4.75 |
41:10 |
1:57 |
7:46 |
154 150-157 |
1197 |
196 194-198 |
2/6 |
5.00 |
43:07 |
1:56 |
7:46 |
161 156-168 |
1250 |
197 194-202 |
4/5 |
5.25 |
45:05 |
1:58 |
7:53 |
159 154-165 |
1254 |
199 196-202 |
5/3 |
5.50 |
46:58 |
1:53 |
7:32 |
171 161-180 |
1287 |
199 188-202 |
3/2 |
5.75 |
48:53 |
1:55 |
7:41 |
173 167-177 |
1330 |
202 196-210 |
10/1 |
6.00 |
50:54 |
2:00 |
8:01 |
167 162-173 |
1339 |
203 196-210 |
9/1 |
6.25 |
52:52 |
1:59 |
7:55 |
159 153-168 |
1258 |
201 194-206 |
9/5 |
6.50 |
54:46 |
1:54 |
7:34 |
159 155-165 |
1204 |
200 194-206 |
8/1 |
6.75 |
56:33 |
1:48 |
7:11 |
164 155-170 |
1177 |
198 196-202 |
4/8 |
7.00 |
58:18 |
1:45 |
6:59 |
163 159-167 |
1138 |
197 190-200 |
0/15 |
7.25 |
1:01:10 |
2:52 +1:00
|
11:29 |
154 132-168 |
1768 |
204 196-214 |
6/3 |
7.50 |
1:03:11 |
2:01 |
8:04 |
157 149-162 |
1266 |
203 188-214 |
9/5 |
7.75 |
1:05:04 |
1:53 |
7:31 |
163 156-168 |
1225 |
202 192-210 |
11/14 |
8.00 |
1:08:07 |
3:03 +1:06
|
12:12 |
156 134-168 |
1903 |
205 192-214 |
8/6 |
8.23 |
1:10:10 |
2:03 |
8:47 |
164 159-170 |
1442 |
206 198-214 |
13/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.7 |
199 |
8.2 |
1:03:48 |
8:31 |
Walk |
0.2 |
105 |
0 |
9 |
11:54 |
Still |
0.0 |
- |
- |
2 |
- |
Pause |
8.1 |
- |
- |
6:11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:58 |
44.47% |
More |
800m |
3:30 |
7:02 |
50.72% |
More |
1km |
4:25 |
7:07 |
52.42% |
More |
Mile |
7:19 |
7:19 |
54.41% |
More |
5k |
23:40 |
7:37 |
57.19% |
More |
5 miles |
38:21 |
7:40 |
57.28% |
More |
10k |
47:38 |
7:40 |
57.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:28 |
6:28 |
61.56 |
5km |
22:11 |
7:08 |
61.00 |
5M |
37:12 |
7:26 |
59.05 |
10km |
47:07 |
7:35 |
58.15 |
10M |
1:19:03 |
7:54 |
57.21 |
Half |
1:46:02 |
8:06 |
55.96 |
20M |
2:47:59 |
8:24 |
55.97 |
Mara |
3:45:18 |
8:36 |
55.65 |
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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