Tue 14th Oct 2014 at 6:00pm by dan.
Run > Intervals
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Time
28:00
-
Miles 3.87
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Min/mi 7:14
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Pacing
51%
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WAVA
62.88
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Stride(cm)
137
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Cals
443
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Cadence
162
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Asc(m)
42
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Hillscore
3
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.83m - 5:00(6:03/m) 96cal
2) 0.15m - 2:00(13:22/m) 16cal
3) 0.8m - 5:00(6:15/m) 93cal
4) 0.15m - 2:00(13:14/m) 16cal
5) 0.85m - 5:00(5:51/m) 101cal
6) 0.14m - 2:00(14:22/m) 14cal
7) 0.86m - 5:00(5:51/m) 100cal
8) 0.09m - 2:00(21:12/m) 7cal
===
1) 0.83m - 5:00(6:03/m) 96cal
2) 0.15m - 2:00(13:22/m) 16cal
3) 0.8m - 5:00(6:15/m) 93cal
4) 0.15m - 2:00(13:14/m) 16cal
5) 0.85m - 5:00(5:51/m) 101cal
6) 0.14m - 2:00(14:22/m) 14cal
7) 0.86m - 5:00(5:51/m) 100cal
8) 0.09m - 2:00(21:12/m) 7cal
5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 23 | 23 | 6:15 | 166 164-168 | 0/1 |
0.13 | 46 | 23 | 6:09 | 163 162-166 | 2/0 |
0.19 | 1:11 | 24 | 6:32 | 160 160-162 | 1/0 |
0.25 | 1:36 | 25 | 6:32 | 162 162-162 | 0/0 |
0.31 | 1:59 | 24 | 6:17 | 162 162-162 | 0/0 |
0.38 | 2:22 | 23 | 6:07 | 164 162-166 | 0/0 |
0.44 | 2:45 | 23 | 6:05 | 165 164-166 | 0/0 |
0.50 | 3:07 | 23 | 6:02 | 164 162-166 | 0/0 |
0.56 | 3:30 | 22 | 5:57 | 164 164-164 | 0/2 |
0.63 | 3:51 | 21 | 5:39 | 166 164-168 | 0/1 |
0.69 | 4:12 | 21 | 5:31 | 167 166-168 | 0/0 |
0.75 | 4:33 | 21 | 5:44 | 167 166-168 | 0/0 |
0.81 | 4:55 | 22 | 5:50 | 167 164-168 | 0/1 |
0.88 | 6:00 | 1:05 | 17:15 | 140 116-174 | 1/0 |
0.94 | 6:39 | 39 | 10:32 | 149 148-150 | 0/0 |
1.00 | 7:10 | 31 | 8:08 | 154 150-162 | 0/0 |
1.06 | 7:31 | 22 | 5:49 | 167 166-168 | 0/0 |
1.13 | 7:54 | 22 | 6:00 | 167 166-168 | 1/0 |
1.19 | 8:16 | 22 | 5:55 | 166 166-168 | 1/0 |
1.25 | 8:39 | 23 | 6:02 | 167 166-168 | 3/0 |
1.31 | 9:02 | 23 | 6:08 | 167 166-168 | 3/0 |
1.38 | 9:26 | 24 | 6:21 | 165 162-166 | 4/0 |
1.44 | 9:52 | 26 | 6:58 | 163 162-164 | 2/0 |
1.50 | 10:16 | 25 | 6:33 | 164 162-166 | 1/0 |
1.56 | 10:40 | 24 | 6:27 | 162 162-164 | 0/1 |
1.63 | 11:04 | 24 | 6:21 | 164 162-166 | 2/0 |
1.69 | 11:29 | 25 | 6:35 | 164 162-166 | 1/0 |
1.75 | 11:52 | 23 | 6:11 | 160 160-162 | 0/0 |
1.81 | 12:42 | 49 | 13:11 | 130 96-164 | 1/1 |
1.88 | 13:31 | 50 | 13:12 | 151 148-154 | 1/0 |
1.94 | 14:07 | 35 | 9:26 | 153 150-160 | 1/0 |
2.00 | 14:32 | 26 | 6:51 | 168 166-170 | 2/0 |
2.06 | 14:56 | 23 | 6:16 | 166 162-168 | 2/0 |
2.13 | 15:19 | 23 | 6:14 | 163 160-164 | 1/1 |
2.19 | 15:43 | 24 | 6:30 | 161 158-164 | 0/2 |
2.25 | 16:06 | 23 | 6:06 | 162 150-168 | 0/0 |
2.31 | 16:28 | 21 | 5:42 | 166 164-166 | 0/1 |
2.38 | 16:47 | 19 | 5:11 | 169 168-170 | 0/2 |
2.44 | 17:07 | 20 | 5:24 | 170 168-172 | 0/2 |
2.50 | 17:27 | 20 | 5:21 | 169 168-170 | 0/3 |
2.56 | 17:47 | 20 | 5:20 | 168 166-170 | 0/1 |
2.63 | 18:09 | 21 | 5:38 | 169 166-170 | 0/1 |
2.69 | 18:31 | 23 | 6:04 | 169 168-170 | 0/0 |
2.75 | 18:53 | 22 | 5:47 | 167 166-170 | 0/3 |
2.81 | 20:13 | 1:20 | 21:23 | 136 92-168 | 1/1 |
2.88 | 20:49 | 36 | 9:30 | 151 148-152 | 0/3 |
2.94 | 21:13 | 24 | 6:22 | 156 150-166 | 0/3 |
3.00 | 21:34 | 22 | 5:44 | 168 168-170 | 0/2 |
3.06 | 21:56 | 22 | 5:50 | 168 166-172 | 0/2 |
3.13 | 22:18 | 21 | 5:44 | 164 162-168 | 0/1 |
3.19 | 22:39 | 22 | 5:48 | 167 162-170 | 0/1 |
3.25 | 23:03 | 24 | 6:21 | 165 158-172 | 1/0 |
3.31 | 23:25 | 22 | 5:47 | 168 166-170 | 0/1 |
3.38 | 23:46 | 21 | 5:32 | 169 168-172 | 0/0 |
3.44 | 24:08 | 22 | 5:56 | 169 168-170 | 0/0 |
3.50 | 24:30 | 23 | 6:01 | 168 166-170 | 0/0 |
3.56 | 24:54 | 24 | 6:18 | 167 166-170 | 0/0 |
3.63 | 25:16 | 22 | 5:50 | 168 166-168 | 0/1 |
3.69 | 25:37 | 21 | 5:43 | 168 168-170 | 1/0 |
3.75 | 26:00 | 22 | 5:55 | 168 166-170 | 0/2 |
3.81 | 27:43 | 1:43 | 27:28 | 146 116-168 | 0/1 |
3.83 | 27:58 | 15 | 13:42 | 152 152-152 | 0/0 |
Elevation
Asc 42m,
Range 40m, Flat prediction 27:42
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
29 1.8% | 7:27 |
See your biggest climbs |
Cadence
162 (174 max)
Stride Length: 137cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 90.0 | 164 | 3.8 | 25:11 | 6:43 |
Walk | 10.0 | 110 | 0.1 | 2:47 | 34:23 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:40 | 6:40 | 61.97 |
5km | 22:11 | 7:08 | 63.34 |
5M | 36:44 | 7:21 | 62.18 |
10km | 46:15 | 7:27 | 61.64 |
10M | 1:16:36 | 7:40 | 61.46 |
Half | 1:41:58 | 7:47 | 60.60 |
20M | 2:39:41 | 7:59 | 61.31 |
Mara | 3:32:37 | 8:07 | 61.40 |
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