Tue 11th Nov 2014 at 6:00pm by dan.

Run > Intervals

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Time
28:00
Miles
4.03
Min/mi
6:57
Pacing
76%
WAVA
65.55
Stride(cm)
143
Cals
466
Cadence
163
Asc(m)
42
Hillscore
5
Surface
Road

Notes & Comments

Split Summary
===
1) 0.8m - 5:00(6:16/m) 96cal
2) 0.2m - 2:00(10:13/m) 23cal
3) 0.79m - 5:00(6:19/m) 89cal
4) 0.2m - 2:00(9:52/m) 23cal
5) 0.8m - 5:00(6:13/m) 95cal
6) 0.17m - 2:00(11:58/m) 16cal
7) 0.89m - 5:00(5:39/m) 104cal
8) 0.18m - 2:00(10:55/m) 20cal

5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00

Pin Map

0mi in 0

Pace

50%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	23	23	6:10	179 170-194	1/0
0.13	46	23	6:06	165 162-170	1/0
0.19	1:08	22	5:49	165 160-166	1/0
0.25	1:31	23	6:05	166 162-168	1/0
0.31	1:54	24	6:22	164 162-164	0/0
0.38	2:20	25	6:44	164 162-164	0/1
0.44	2:43	24	6:20	164 162-166	0/0
0.50	3:08	24	6:25	165 164-168	0/0
0.56	3:30	22	5:56	164 162-166	1/0
0.63	3:54	24	6:19	165 164-168	1/0
0.69	4:19	25	6:42	164 164-166	1/0
0.75	4:43	24	6:24	164 162-166	1/0
0.81	5:13	30	8:07	156 116-166	0/0
0.88	5:48	34	9:11	148 146-150	0/0
0.94	6:28	41	10:54	150 146-152	0/0
1.00	7:06	37	9:54	148 146-154	0/0
1.06	7:31	26	6:50	162 160-164	2/0
1.13	7:55	24	6:22	162 162-162	1/0
1.19	8:20	25	6:33	162 160-164	1/0
1.25	8:45	26	6:51	161 160-162	3/0
1.31	9:10	25	6:38	161 160-162	2/0
1.38	9:35	25	6:43	164 162-164	4/0
1.44	10:00	25	6:42	164 162-164	2/0
1.50	10:24	23	6:12	166 164-168	3/0
1.56	10:47	23	6:12	167 164-170	1/0
1.63	11:10	23	6:02	164 160-166	0/3
1.69	11:31	21	5:38	163 158-166	0/4
1.75	11:52	21	5:42	165 162-168	0/3
1.81	12:27	35	9:19	161 148-168	0/0
1.88	13:09	42	11:17	148 146-152	3/0
1.94	13:41	32	8:33	150 148-152	0/3
2.00	14:03	22	5:44	154 146-164	2/0
2.06	14:27	24	6:18	166 164-168	1/2
2.13	14:47	20	5:24	166 164-168	0/3
2.19	15:08	22	5:44	168 168-170	0/3
2.25	15:31	23	6:02	166 164-168	0/1
2.31	15:53	22	5:50	167 166-168	0/0
2.38	16:16	23	6:03	167 166-168	1/0
2.44	16:40	24	6:26	167 164-170	4/0
2.50	17:06	26	7:00	166 164-168	4/0
2.56	17:32	26	7:04	163 160-166	2/0
2.63	17:57	25	6:41	166 164-166	2/0
2.69	18:21	23	6:11	163 160-166	1/0
2.75	18:45	24	6:22	165 164-166	0/2
2.81	19:33	48	12:54	150 116-166	1/2
2.88	20:11	38	10:14	151 150-154	2/0
2.94	20:46	35	9:15	149 146-152	0/3
3.00	21:07	21	5:36	167 166-168	0/3
3.06	21:29	22	5:52	166 164-168	0/2
3.13	21:49	20	5:18	167 164-170	0/2
3.19	22:09	20	5:15	168 166-170	0/3
3.25	22:28	20	5:17	168 166-168	0/1
3.31	22:49	21	5:38	168 166-170	0/1
3.38	23:11	21	5:44	166 164-168	0/1
3.44	23:33	22	5:53	166 164-168	0/1
3.50	23:55	22	5:50	166 164-168	0/0
3.56	24:16	21	5:38	167 166-168	0/1
3.63	24:38	22	5:46	168 166-170	0/1
3.69	24:59	21	5:42	168 168-168	0/2
3.75	25:22	23	6:08	169 166-174	0/1
3.81	25:40	19	4:57	167 166-168	0/1
3.88	26:27	47	12:25	143 116-152	0/0
3.94	27:10	43	11:30	151 148-154	0/0
3.99	27:39	29	9:26	151 150-154	0/0

Elevation

Asc 42m, Range 37m, Flat prediction 27:57

Elevation Graph

Biggest Climbs (m)	Min/mi
34 1.7%	7:05
18 2.7%	6:34
See your biggest climbs

Cadence

163 (194 max) Stride Length: 143cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	73.4	165	3.3	20:17	6:10
Walk	26.6	147	0.7	7:22	10:30

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:20	5:22	59.82%	More
800m	2:44	5:30	67.94%	More
1km	3:27	5:34	70.10%	More
Mile	6:07	6:07	67.57%	More
5k	21:16	6:51	66.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:23	6:23	64.72
5km	21:15	6:50	66.12
5M	35:12	7:02	64.89
10km	44:19	7:08	64.32
10M	1:13:22	7:20	64.17
Half	1:37:41	7:27	63.25
20M	2:32:59	7:39	64.00
Mara	3:23:40	7:46	64.10

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