Fri 21st Jun 2019 at 12:00pm by chicke80
Run > General
- warm
-
Time
32:39
-
Miles
4.45
-
Min/mi
7:20
-
Pacing
38%
-
WAVA
59.35
-
Stride(cm)
116
-
Cals
445
-
Cadence
189
-
Asc(m)
96
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:28(4:28/km) 58cal 13.45/55.69kmph
2) 1km - 4:25(4:25/km) 59cal 13.6/36.38kmph
3) 1km - 4:25(4:25/km) 63cal 13.61/14.85kmph
4) 1km - 4:32(4:32/km) 63cal 13.25/15.48kmph
5) 1km - 4:24(4:24/km) 61cal 13.62/14.81kmph
6) 1km - 4:28(4:28/km) 61cal 13.41/14.14kmph
7) 1km - 5:12(5:12/km) 71cal 11.54/145.65kmph
8) 0.16km - 46(4:51/km) 9cal 12.35/19.11kmph
4:28 4:25 4:25 4:32 4:24 4:28 5:12 46
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.84 |
10:00 |
10:00 +3:48
|
11:55 |
187 114-202 |
6/7 |
2.26 |
20:00 |
10:00 |
7:04 |
190 178-202 |
74/55 |
3.67 |
30:00 |
10:00 |
7:05 |
188 182-194 |
11/30 |
4.40 |
40:00 |
10:00 +3:57
|
13:35 |
191 114-202 |
4/3 |
4.45 |
41:41 |
1:41 +1:15
|
39:07 |
183 114-200 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
81.0 |
190 |
4.4 |
32:08 |
9:14 |
Walk |
1.9 |
115 |
0 |
57 |
22:30 |
Still |
0.1 |
- |
- |
3 |
- |
Pause |
17.0 |
- |
- |
8:33 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:20 |
5:21 |
57.47% |
More |
800m |
3:14 |
6:30 |
54.35% |
More |
1km |
4:06 |
6:35 |
56.13% |
More |
Mile |
6:45 |
6:45 |
58.53% |
More |
5k |
22:00 |
7:05 |
61.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:26 |
6:26 |
61.44 |
5km |
22:05 |
7:06 |
60.83 |
5M |
37:04 |
7:25 |
58.82 |
10km |
46:56 |
7:33 |
57.96 |
10M |
1:18:45 |
7:53 |
57.03 |
Half |
1:45:37 |
8:04 |
55.80 |
20M |
2:47:19 |
8:22 |
55.81 |
Mara |
3:44:24 |
8:34 |
55.49 |
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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