Sat 16th Jan 2021 at 2:00pm by brucie13
Run > General
- cold
-
Time
2:54:45
-
Miles
16.57
-
Min/mi
10:33
-
Pacing
76%
-
WAVA
47.38
-
Stride(cm)
98
-
Cals
2252
-
Cadence
155
-
Asc(m)
191
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:17(10:17/m) 77/88rpm
2) 1m - 9:44(9:44/m) 80/84rpm
3) 1m - 9:51(9:51/m) 79/81rpm
4) 1m - 9:55(9:55/m) 79/112rpm
5) 1m - 10:04(10:04/m) 79/123rpm
6) 1m - 10:44(10:44/m) 74/83rpm
7) 1m - 10:50(10:50/m) 75/83rpm
8) 1m - 10:55(10:55/m) 76/86rpm
9) 1m - 10:36(10:36/m) 75/85rpm
10) 1m - 12:57(12:57/m) 61/88rpm
11) 1m - 9:54(9:54/m) 80/84rpm
12) 1m - 10:18(10:18/m) 77/84rpm
13) 1m - 10:55(10:55/m) 72/85rpm
14) 1m - 10:41(10:41/m) 74/84rpm
15) 1m - 9:50(9:50/m) 81/85rpm
16) 1m - 10:31(10:31/m) 76/86rpm
17) 0.57m - 6:36(11:35/m) 74/84rpm
10:17 9:44 9:51 9:55 10:04 10:44 10:50 10:55 10:36 12:57 9:54 10:18 10:55 10:41 9:50 10:31 6:36
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:29 |
5:29 |
10:59 |
157 118-172 |
8/3 |
1.00 |
10:17 |
4:48 |
9:36 |
162 160-168 |
7/3 |
1.50 |
15:10 |
4:52 |
9:45 |
160 154-166 |
3/4 |
2.00 |
20:01 |
4:52 |
9:43 |
160 158-162 |
2/3 |
2.50 |
24:59 |
4:58 |
9:56 |
159 156-162 |
2/7 |
3.00 |
29:52 |
4:52 |
9:45 |
159 156-162 |
6/8 |
3.50 |
34:56 |
5:05 |
10:09 |
152 102-224 |
3/4 |
4.00 |
39:49 |
4:52 |
9:45 |
160 152-164 |
3/3 |
4.50 |
44:52 |
5:03 |
10:07 |
158 128-172 |
6/5 |
5.00 |
49:53 |
5:01 |
10:02 |
158 124-164 |
3/6 |
5.50 |
55:23 |
5:30 |
11:00 |
146 110-164 |
3/4 |
6.00 |
1:00:39 |
5:16 |
10:31 |
158 118-162 |
2/11 |
6.50 |
1:05:31 |
4:52 |
9:44 |
160 154-164 |
6/4 |
7.00 |
1:11:29 |
5:58 |
11:56 |
154 116-166 |
10/7 |
7.50 |
1:16:46 |
5:17 |
10:34 |
150 122-168 |
6/6 |
8.00 |
1:22:25 |
5:39 |
11:18 |
156 122-172 |
5/6 |
8.50 |
1:27:25 |
5:01 |
10:02 |
150 124-170 |
2/3 |
9.00 |
1:33:00 |
5:35 |
11:09 |
157 120-166 |
3/4 |
9.50 |
1:38:29 |
5:29 |
10:58 |
159 124-164 |
4/4 |
10.00 |
1:45:58 |
7:29 |
14:59 |
151 120-176 |
5/3 |
10.50 |
1:50:57 |
4:59 |
9:58 |
159 120-166 |
2/3 |
11.00 |
1:55:52 |
4:55 |
9:50 |
162 160-166 |
4/2 |
11.50 |
2:01:23 |
5:31 |
11:02 |
150 120-168 |
2/5 |
12.00 |
2:06:10 |
4:47 |
9:34 |
162 156-166 |
3/13 |
12.50 |
2:11:37 |
5:26 |
10:53 |
143 124-168 |
9/23 |
13.00 |
2:17:06 |
5:29 |
10:59 |
145 116-168 |
4/9 |
13.50 |
2:22:43 |
5:37 |
11:13 |
158 114-166 |
3/5 |
14.00 |
2:27:47 |
5:04 |
10:08 |
159 84-166 |
6/2 |
14.50 |
2:32:48 |
5:01 |
10:02 |
161 124-166 |
4/4 |
15.00 |
2:37:37 |
4:49 |
9:39 |
165 160-170 |
5/4 |
15.50 |
2:43:30 |
5:52 |
11:45 |
149 120-170 |
11/4 |
16.00 |
2:48:10 |
4:40 |
9:21 |
162 124-172 |
6/9 |
16.50 |
2:53:42 |
5:32 |
11:04 |
154 120-168 |
12/3 |
16.57 |
2:54:47 |
1:05 |
15:40 |
122 120-124 |
12/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
84.4 |
161 |
15 |
2:27:29 |
9:51 |
Walk |
15.6 |
122 |
1.6 |
27:18 |
17:08 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:54 |
37.03% |
More |
800m |
4:34 |
9:11 |
42.07% |
More |
1km |
5:48 |
9:20 |
43.15% |
More |
Mile |
9:33 |
9:33 |
44.63% |
More |
5k |
30:20 |
9:46 |
47.79% |
More |
5 miles |
49:44 |
9:57 |
47.44% |
More |
10k |
1:01:56 |
9:58 |
47.57% |
More |
10 miles |
1:45:18 |
10:32 |
46.24% |
More |
Half |
2:18:06 |
10:33 |
46.65% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:55 |
8:55 |
47.77 |
5km |
29:38 |
9:32 |
48.91 |
5M |
49:04 |
9:49 |
48.08 |
10km |
1:01:47 |
9:57 |
47.68 |
10M |
1:42:19 |
10:14 |
47.59 |
Half |
2:16:13 |
10:24 |
46.93 |
20M |
3:33:19 |
10:40 |
47.48 |
Mara |
4:44:01 |
10:50 |
47.56 |
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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