Run > Warm Down

4th Sep 2021 at 9:27am by PCleasby

  • 12:22
    Time
  • 1.52
    Miles
  • 8:08
    Min/mi
  • 54.93
    WAVA
  • 183
    Cals
  • 172
    Cadence
  • 146
    bpm
  • Road
    Surface

 

Notes & Comments

7:55 4:27

Pace

8% 18% 45% 29%

Splits

# Time Split Miles Mins/mi HR bpm Beats/mi Cadence rpm Ascent mtrs
1 33 33 0.06 8:50 124 114-135 1096 164 116-170 1/0
2 1:06 33 0.13 8:52 143 138-147 1268 173 170-176 1/1
3 1:38 31 0.19 8:23 149 148-151 1249 174 172-178 1/1
4 2:09 31 0.25 8:11 150 149-151 1227 176 174-178 3/0
5 2:38 29 0.31 7:49 151 150-152 1182 176 174-180 3/1
6 3:08 30 0.38 8:02 151 150-151 1212 176 174-176 2/3
7 3:36 28 0.44 7:30 149 149-150 1117 176 176-178 0/5
8 4:08 32 0.50 8:30 149 149-150 1267 177 176-178 0/2
9 4:36 28 0.56 7:21 149 148-150 1094 177 176-180 2/1
10 5:02 26 0.63 7:04 152 152-153 1074 176 176-178 4/1
11 5:31 29 0.69 7:41 152 152-153 1169 177 176-178 1/9
12 6:00 29 0.75 7:39 152 149-153 1162 176 174-176 5/0
13 6:30 30 0.81 8:01 147 142-153 1178 176 174-178 4/3
14 6:58 29 0.88 7:37 154 153-155 1172 178 176-178 3/6
15 7:26 27 0.94 7:19 152 152-154 1112 177 176-178 6/0
16 7:55 29 1.00 7:43 153 152-154 1181 174 174-174 1/6
17 8:26 31 1.06 8:21 150 148-152 1251 174 172-174 1/6
18 8:59 33 1.13 8:44 148 147-149 1293 171 170-172 1/2
19 9:42 44 +9 1.19 11:39 143 134-150 1666 160 120-170 0/5
20 10:16 34 1.25 9:06 142 141-144 1292 169 158-172 2/3
21 10:48 32 1.31 8:28 145 144-147 1229 170 168-172 4/4
22 11:22 33 +4 1.38 8:56 144 143-147 1285 170 160-174 7/0
23 11:53 32 1.44 8:27 145 144-145 1226 171 170-172 3/1
24 12:23 30 1.50 7:55 147 147-148 1165 171 168-172 1/1
25 12:35 12 1.52 8:19 149 148-149 1239 157 156-158 2/0

Heart

146bpm (155 max)
Heart Rate Chart
  • BPM
  • WHR
  • MHR

Elevation

Asc 54m, Desc 47m, Range 19m
Elevation Graph
Grade Bands

Cadence

172 (180 max)
Cadence Chart
Cadence Bands

Kit

  • Nike Vapour Fly 4% orange
     

Benchmarks

Distance Time Mins/mi WAVA VO2max Fastest
400m 1:50 7:21 44.85% 33.7 More
800m 3:44 7:31 51.47% 34.9 More
1km 4:45 7:39 50.57% 35.0 More
Mile 7:51 7:51 53.60% 35.8 More

Predictions

Best WAVA 55.49%
Dist Time Per Mile WAVA
1M 7:56 7:56 53.04
5km 26:23 8:30 55.49
5M 43:42 8:44 54.64
10km 55:01 8:51 54.15
10M 1:31:06 9:07 53.59
Half 2:01:17 9:15 52.85
20M 3:09:56 9:30 53.22
Mara 4:12:52 9:39 53.79

Bespoke Fields

notes

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.17
11.4%
7:58
NW
0.03
2.3%
9:35
N
0.05
3.1%
9:39
NE
0.4
26.1%
8:08
W
0.67
44.2%
8:07
E
0.03
2%
8:50
SW
0.09
6.2%
9:04
S
0.07
4.9%
8:05
SE
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