Wed 29th Jan 2020 at 6:00pm by chicke80
Run > Warm Up
-
Time
28:04
-
Miles
3.21
-
Min/mi
8:45
-
Pacing
50%
-
WAVA
49.54
-
Stride(cm)
99
-
Cals
315
-
Cadence
186
-
BPM
137
-
%MHR
77.1
-
B/mi
1200
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:03(6:03/km) 129/139bpm 63cal 9.91/12.56kmph
2) 1km - 5:04(5:04/km) 140/154bpm 59cal 11.85/12.9kmph
3) 1km - 5:08(5:08/km) 136/148bpm 57cal 11.7/12.39kmph
4) 1km - 5:22(5:22/km) 139/151bpm 60cal 11.17/11.86kmph
5) 1km - 5:29(5:29/km) 146/154bpm 66cal 10.94/12.16kmph
6) 0.17km - 57(5:44/km) 139/147bpm 10cal 10.47/11.39kmph
6:03 5:04 5:08 5:22 5:29 57
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.84 |
10:00 |
10:00 +2:18
|
11:53 |
131 100-143 |
1557 |
174 88-204 |
2.05 |
20:00 |
10:00 |
8:16 |
138 129-152 |
1140 |
192 186-202 |
3.14 |
30:00 |
10:00 +25
|
9:11 |
143 129-153 |
1313 |
192 104-202 |
3.21 |
30:47 |
47 |
11:15 |
137 130-140 |
1542 |
189 184-194 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
87.6 |
192 |
3.1 |
26:39 |
9:29 |
Walk |
4.3 |
108 |
0.1 |
1:25 |
12:25 |
Pause |
8.1 |
- |
- |
2:43 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:34 |
40.59% |
More |
800m |
3:53 |
7:50 |
45.13% |
More |
1km |
4:58 |
7:59 |
46.28% |
More |
Mile |
8:11 |
8:11 |
48.27% |
More |
5k |
27:41 |
8:55 |
48.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:54 |
7:54 |
50.03 |
5km |
27:05 |
8:43 |
49.60 |
5M |
45:27 |
9:05 |
47.97 |
10km |
57:33 |
9:16 |
47.27 |
10M |
1:36:33 |
9:39 |
46.51 |
Half |
2:09:30 |
9:53 |
45.51 |
20M |
3:25:09 |
10:15 |
45.52 |
Mara |
4:35:09 |
10:30 |
45.26 |
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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