Sun 26th Mar 2023 at 1:47pm by chicke80
Run > Medium Long Run
- heavy rain
- cold
-
Time
1:22:55
-
Miles
10.72
-
Min/mi
7:44
-
Pacing
29%
-
WAVA
60.07
-
Stride(cm)
106
-
Cals
818
-
Cadence
197
-
BPM
140
-
%MHR
78.5
-
B/mi
1080
-
Asc(m)
152
-
Hillscore
12
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:02(5:02/km) 133/149bpm [669b/km] 52cal 11.92/16.53kmph
2) 1km - 4:35(4:35/km) 118/147bpm [542b/km] 34cal 13.07/27.58kmph
3) 1km - 4:55(4:55/km) 111/128bpm [546b/km] 27cal 12.2/15.12kmph
4) 1km - 4:44(4:44/km) 116/126bpm [549b/km] 29cal 12.68/15.48kmph
5) 1km - 4:23(4:23/km) 129/146bpm [565b/km] 38cal 13.71/14.01kmph
6) 1km - 4:36(4:36/km) 146/156bpm [672b/km] 53cal 13.03/14.08kmph
7) 1km - 4:45(4:45/km) 155/159bpm [736b/km] 60cal 12.64/13.27kmph
8) 1km - 4:56(4:56/km) 151/158bpm [746b/km] 59cal 12.15/13kmph
9) 1km - 4:38(4:38/km) 151/160bpm [699b/km] 55cal 12.96/13.81kmph
10) 1km - 4:30(4:30/km) 145/158bpm [652b/km] 45cal 13.35/14.44kmph
11) 1km - 5:03(5:03/km) 148/158bpm [747b/km] 54cal 11.89/13.6kmph
12) 1km - 4:41(4:41/km) 145/155bpm [679b/km] 45cal 12.82/12.39kmph
13) 1km - 4:37(4:37/km) 145/157bpm [671b/km] 42cal 12.97/14.95kmph
14) 1km - 5:13(5:13/km) 145/159bpm [757b/km] 48cal 11.49/13.91kmph
15) 1km - 4:40(4:40/km) 150/168bpm [699b/km] 48cal 12.88/12.87kmph
16) 1km - 4:59(4:59/km) 157/170bpm [783b/km] 58cal 12.03/13.2kmph
17) 1km - 5:20(5:20/km) 153/166bpm [816b/km] 56cal 11.26/12.19kmph
18) 0.25km - 1:19(5:14/km) 155/160bpm [812b/km] 15cal 11.46/10.52kmph
5:02 4:35 4:55 4:44 4:23 4:36 4:45 4:56 4:38 4:30 5:03 4:41 4:37 5:13 4:40 4:59 5:20 1:19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:35 |
4:35 +38
|
9:10 |
130 91-143 |
1192 |
198 128-214 |
12/10 |
1.00 |
12:30 |
7:55 +4:06
|
15:50 |
121 73-149 |
1916 |
194 96-224 |
5/17 |
1.50 |
19:13 |
6:42 +2:27
|
13:25 |
112 83-129 |
1503 |
194 94-216 |
6/5 |
2.00 |
24:32 |
5:19 +1:59
|
10:39 |
114 101-127 |
1214 |
194 92-208 |
14/12 |
2.50 |
29:43 |
5:11 +1:15
|
10:22 |
116 100-125 |
1202 |
194 108-208 |
5/8 |
3.00 |
34:32 |
4:49 +1:14
|
9:38 |
129 112-146 |
1243 |
196 190-208 |
11/15 |
3.50 |
38:33 |
4:01 +26
|
8:03 |
144 131-156 |
1159 |
195 190-204 |
16/8 |
4.00 |
42:24 |
3:51 |
7:42 |
150 140-159 |
1154 |
193 186-206 |
12/22 |
4.50 |
46:09 |
3:45 |
7:29 |
155 152-158 |
1161 |
192 190-194 |
4/7 |
5.00 |
50:10 |
4:01 |
8:02 |
149 138-156 |
1198 |
190 166-196 |
11/10 |
5.50 |
54:40 |
4:30 +44
|
8:59 |
150 131-159 |
1348 |
197 192-206 |
12/8 |
6.00 |
1:00:48 |
6:08 +2:34
|
12:16 |
140 108-158 |
1718 |
198 192-214 |
7/7 |
6.50 |
1:05:11 |
4:23 +41
|
8:46 |
150 135-157 |
1316 |
197 126-224 |
33/2 |
7.00 |
1:10:00 |
4:49 +26
|
9:38 |
147 130-157 |
1417 |
200 126-214 |
27/2 |
7.50 |
1:15:36 |
5:36 +2:07
|
11:12 |
146 120-154 |
1634 |
195 126-206 |
3/64 |
8.00 |
1:21:02 |
5:26 +1:48
|
10:53 |
141 117-156 |
1534 |
203 194-214 |
11/11 |
8.50 |
1:29:30 |
8:28 +4:22
|
16:57 |
147 127-157 |
2491 |
197 96-240 |
10/8 |
9.00 |
1:34:58 |
5:28 +1:40
|
10:55 |
146 125-159 |
1595 |
208 196-230 |
5/7 |
9.50 |
1:41:41 |
6:43 +2:44
|
13:26 |
153 119-169 |
2055 |
203 114-230 |
11/4 |
10.00 |
1:47:45 |
6:03 +2:01
|
12:07 |
154 131-165 |
1865 |
201 128-216 |
24/9 |
10.50 |
1:52:26 |
4:41 +16
|
9:22 |
154 140-166 |
1444 |
201 176-212 |
5/22 |
10.72 |
1:54:17 |
1:51 |
8:33 |
153 145-159 |
1309 |
201 188-208 |
12/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
77.1 |
198 |
10.7 |
1:22:39 |
10:01 |
Walk |
5.3 |
111 |
0.1 |
7:18 |
2:03:50 |
Still |
0.2 |
- |
- |
14 |
- |
Pause |
17.4 |
- |
- |
24:06 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:26 |
5:46 |
54.77% |
More |
800m |
3:31 |
7:04 |
51.91% |
More |
1km |
4:22 |
7:02 |
54.39% |
More |
Mile |
7:23 |
7:23 |
55.08% |
More |
5k |
25:41 |
8:16 |
53.89% |
More |
5 miles |
44:04 |
8:49 |
51.03% |
More |
10k |
57:59 |
9:20 |
48.39% |
More |
10 miles |
1:46:15 |
10:37 |
43.59% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:17 |
6:17 |
64.77 |
5km |
21:34 |
6:56 |
64.16 |
5M |
36:11 |
7:14 |
62.14 |
10km |
45:50 |
7:23 |
61.20 |
10M |
1:16:53 |
7:41 |
60.24 |
Half |
1:43:07 |
7:52 |
58.93 |
20M |
2:43:21 |
8:10 |
58.95 |
Mara |
3:39:06 |
8:22 |
58.60 |
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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