Sat 1st May 2021 at 1:00pm by chicke80
Run > Tempo
warm
-
Time
50:08
-
Miles
7.62
-
Min/mi
6:35
-
Pacing
9%
-
WAVA
68.35
-
Stride(cm)
122
-
Cals
547
-
Cadence
201
-
BPM
143
-
%MHR
80.4
-
B/mi
942
-
Asc(m)
112
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:40(4:40/km) 125/151bpm [584b/km] 44cal 12.83/17.74kmph
2) 1km - 4:12(4:12/km) 140/157bpm [587b/km] 47cal 14.3/16.02kmph
3) 1km - 4:10(4:10/km) 150/161bpm [626b/km] 51cal 14.38/15.05kmph
4) 1km - 4:07(4:07/km) 148/154bpm [610b/km] 49cal 14.56/15.08kmph
5) 1km - 4:16(4:16/km) 150/156bpm [639b/km] 52cal 14.07/15.48kmph
6) 1km - 4:07(4:07/km) 167/178bpm [687b/km] 56cal 14.58/15.05kmph
7) 1km - 3:55(3:55/km) 160/171bpm [625b/km] 51cal 15.35/16.02kmph
8) 1km - 4:02(4:02/km) 156/166bpm [630b/km] 51cal 14.85/15.22kmph
9) 1km - 3:53(3:53/km) 147/162bpm [571b/km] 41cal 15.45/17.2kmph
10) 1km - 4:01(4:01/km) 141/152bpm [567b/km] 37cal 14.91/15.79kmph
11) 1km - 3:47(3:47/km) 149/155bpm [563b/km] 43cal 15.88/16.96kmph
12) 1km - 3:58(3:58/km) 127/157bpm [503b/km] 22cal 15.14/18.1kmph
13) 0.27km - 1:00(3:43/km) 106/129bpm [394b/km] 3cal 16.14/15.52kmph
4:40 4:12 4:10 4:07 4:16 4:07 3:55 4:02 3:53 4:01 3:47 3:58 1:00
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:00 |
2:00 |
8:01 |
112 75-139 |
897 |
191 124-208 |
2/9 |
| 0.50 |
7:19 |
5:19 +3:23
|
21:15 |
132 112-151 |
2805 |
206 194-214 |
2/5 |
| 0.75 |
10:18 |
3:00 +1:20
|
11:58 |
132 113-146 |
1580 |
203 196-210 |
8/4 |
| 1.00 |
13:39 |
3:21 +1:43
|
13:24 |
136 121-144 |
1821 |
193 120-202 |
8/3 |
| 1.25 |
15:20 |
1:40 |
6:41 |
150 143-157 |
1002 |
197 182-204 |
2/9 |
| 1.50 |
16:59 |
1:39 |
6:37 |
155 150-159 |
1026 |
196 194-200 |
2/3 |
| 1.75 |
18:40 |
1:41 |
6:46 |
147 136-158 |
994 |
195 192-198 |
2/5 |
| 2.00 |
20:21 |
1:41 |
6:43 |
147 144-152 |
987 |
196 194-198 |
5/2 |
| 2.25 |
22:04 |
1:43 |
6:52 |
149 144-153 |
1024 |
199 190-208 |
5/4 |
| 2.50 |
24:48 |
2:44 +1:09
|
10:55 |
144 128-153 |
1573 |
199 136-208 |
6/10 |
| 2.75 |
26:33 |
1:45 |
7:00 |
148 140-152 |
1036 |
208 198-216 |
16/0 |
| 3.00 |
28:16 |
1:43 |
6:54 |
151 147-156 |
1042 |
202 198-206 |
7/2 |
| 3.25 |
29:58 |
1:41 |
6:45 |
160 150-171 |
1080 |
202 194-218 |
8/4 |
| 3.50 |
31:37 |
1:40 |
6:39 |
169 163-177 |
1123 |
199 196-204 |
5/5 |
| 3.75 |
33:14 |
1:37 |
6:27 |
168 164-173 |
1084 |
197 194-200 |
1/14 |
| 4.00 |
34:50 |
1:36 |
6:23 |
167 163-170 |
1066 |
200 196-204 |
0/7 |
| 4.25 |
36:22 |
1:32 |
6:07 |
158 143-163 |
968 |
201 196-208 |
2/5 |
| 4.50 |
37:59 |
1:37 |
6:30 |
150 143-154 |
974 |
198 194-204 |
2/4 |
| 4.75 |
39:37 |
1:38 |
6:31 |
157 149-166 |
1024 |
198 196-202 |
5/5 |
| 5.00 |
41:15 |
1:38 |
6:32 |
157 152-163 |
1027 |
200 196-204 |
4/4 |
| 5.25 |
42:50 |
1:35 |
6:19 |
156 152-162 |
985 |
203 190-206 |
6/6 |
| 5.50 |
46:58 |
4:08 +2:38
|
16:32 |
138 108-156 |
2283 |
205 120-224 |
13/1 |
| 5.75 |
50:21 |
3:23 +1:48
|
13:33 |
135 115-152 |
1830 |
214 204-222 |
11/0 |
| 6.00 |
52:01 |
1:40 |
6:39 |
141 133-150 |
938 |
209 200-216 |
6/3 |
| 6.25 |
53:38 |
1:37 |
6:28 |
146 139-154 |
944 |
205 198-220 |
4/4 |
| 6.50 |
55:12 |
1:34 |
6:14 |
147 143-153 |
917 |
203 198-208 |
0/13 |
| 6.75 |
56:40 |
1:28 |
5:52 |
150 144-155 |
880 |
204 198-208 |
1/8 |
| 7.00 |
58:25 |
1:45 +11
|
7:00 |
152 145-156 |
1064 |
209 200-220 |
6/6 |
| 7.25 |
1:03:15 |
4:50 +3:16
|
19:21 |
125 106-140 |
2420 |
206 104-226 |
6/9 |
| 7.50 |
1:11:16 |
8:01 +6:31
|
32:06 |
111 98-130 |
3563 |
206 108-240 |
11/6 |
| 7.62 |
1:13:04 |
1:48 +55
|
14:43 |
103 90-124 |
1515 |
205 120-234 |
11/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
68.9 |
203 |
7.6 |
47:31 |
7:28 |
| Walk |
20.1 |
120 |
0 |
16:28 |
6:28:45 |
| Still |
0.1 |
- |
- |
3 |
- |
| Pause |
11.0 |
- |
- |
9:01 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:27 |
5:50 |
53.41% |
More |
| 800m |
2:56 |
5:54 |
61.03% |
More |
| 1km |
3:41 |
5:55 |
63.58% |
More |
| Mile |
6:11 |
6:11 |
64.93% |
More |
| 5k |
21:22 |
6:53 |
63.79% |
More |
| 5 miles |
37:02 |
7:24 |
59.77% |
More |
| 10k |
47:36 |
7:40 |
58.00% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:31 |
5:31 |
72.69 |
| 5km |
18:54 |
6:05 |
72.13 |
| 5M |
31:42 |
6:20 |
69.84 |
| 10km |
40:10 |
6:28 |
68.74 |
| 10M |
1:07:22 |
6:44 |
67.65 |
| Half |
1:30:22 |
6:54 |
66.16 |
| 20M |
2:23:09 |
7:09 |
66.18 |
| Mara |
3:12:00 |
7:20 |
65.79 |
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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