Tue 13th Jan 2015 at 7:00pm by dan.

Run > Intervals

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Time
28:00
Miles
4.12
Min/mi
6:48
Pacing
57%
WAVA
67.00
Stride(cm)
145
Cals
483
Cadence
163
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 0.87m - 5:00(5:44/m) 103cal
2) 0.19m - 2:00(10:30/m) 23cal
3) 0.89m - 5:00(5:37/m) 102cal
4) 0.18m - 2:00(11:01/m) 21cal
5) 0.88m - 5:00(5:39/m) 106cal
6) 0.11m - 2:00(18:22/m) 9cal
7) 0.84m - 5:00(5:58/m) 101cal
8) 0.15m - 2:00(13:06/m) 18cal

You paused your watch for 14 seconds. This time will not display in your split graph.

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

Pin Map

0mi in 0

Pace

34%

49%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	26	26	7:03	169 166-172	0/0
0.13	47	21	5:37	162 158-166	1/0
0.19	1:11	23	6:10	163 162-166	0/1
0.25	1:35	24	6:27	166 166-168	0/1
0.31	1:56	21	5:33	165 164-166	0/0
0.38	2:17	21	5:37	167 166-168	1/0
0.44	2:38	22	5:48	166 166-166	0/0
0.50	2:59	20	5:25	166 164-168	0/2
0.56	3:19	20	5:21	169 166-170	0/3
0.63	3:39	21	5:30	168 166-170	0/2
0.69	4:00	21	5:33	168 168-170	0/1
0.75	4:22	21	5:40	168 168-170	0/0
0.81	4:42	20	5:21	167 164-172	0/2
0.88	5:02	21	5:34	167 164-168	1/2
0.94	5:50	48	12:48	138 116-152	2/0
1.00	6:28	38	10:00	150 146-154	0/0
1.06	7:02	34	9:10	154 150-158	0/1
1.13	7:23	20	5:28	169 166-172	0/3
1.19	7:42	19	5:07	170 170-170	0/2
1.25	8:01	19	5:06	170 168-172	0/2
1.31	8:22	21	5:28	168 166-170	0/1
1.38	8:43	22	5:46	169 168-170	1/0
1.44	9:06	22	5:59	167 164-168	1/0
1.50	9:30	24	6:21	165 162-168	1/0
1.56	9:55	25	6:42	167 166-168	4/0
1.63	10:17	23	6:00	165 162-168	0/2
1.69	10:38	21	5:28	164 162-166	0/3
1.75	10:59	21	5:35	165 160-168	0/3
1.81	11:19	20	5:24	166 164-168	0/2
1.88	11:39	20	5:15	167 164-168	0/3
1.94	11:58	20	5:16	171 168-174	0/1
2.00	12:43	44	11:51	160 150-168	1/0
2.06	13:17	34	9:03	152 150-154	1/0
2.13	14:02	45	12:02	152 148-154	0/2
2.19	14:22	20	5:15	172 154-182	0/1
2.25	14:43	21	5:41	169 166-170	0/2
2.31	15:05	22	5:50	167 166-168	0/1
2.38	15:29	24	6:22	165 162-168	0/1
2.44	15:51	23	6:06	167 164-168	0/2
2.50	16:12	20	5:28	168 166-168	0/3
2.56	16:31	19	5:01	166 164-168	0/2
2.63	16:52	21	5:36	167 166-168	0/0
2.69	17:14	22	5:54	167 166-170	0/1
2.75	17:35	21	5:33	167 166-168	0/0
2.81	17:56	21	5:37	168 166-170	0/0
2.88	18:17	21	5:39	169 168-170	0/0
2.94	18:41	24	6:22	164 150-168	0/0
3.00	19:01	20	5:21	170 168-172	0/1
3.06	20:20	1:19	21:05	120 96-172	1/0
3.13	21:09	49	13:01	115 98-168	0/1
3.19	21:30	21	5:40	173 172-176	0/1
3.25	21:50	20	5:26	172 170-176	0/0
3.31	22:12	22	5:46	169 168-170	0/1
3.38	22:35	23	6:14	167 164-168	0/2
3.44	22:58	23	6:10	168 168-168	1/0
3.50	23:23	24	6:31	167 166-168	1/0
3.56	23:47	24	6:25	167 164-168	0/0
3.63	24:09	23	6:01	168 168-168	1/0
3.69	24:32	22	5:59	168 166-168	2/0
3.75	24:56	24	6:19	166 164-168	0/1
3.81	25:18	22	5:55	166 164-168	0/0
3.88	25:40	22	5:53	167 166-168	0/1
3.94	26:03	24	6:18	166 164-168	0/0
4.00	27:17	1:13	19:35	145 116-156	0/0
4.06	27:50	33	8:46	153 152-154	1/0

Elevation

Asc 42m, Range 55m, Flat prediction 28:00

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

163 (182 max) Stride Length: 145cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.0	165	3.9	24:52	6:19
Walk	10.9	107	0.1	3:02	23:02
Still	0.1	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:18	5:13	61.53%	More
800m	2:44	5:30	67.94%	More
1km	3:26	5:31	70.65%	More
Mile	6:05	6:05	67.96%	More
5k	20:53	6:43	67.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:15	6:15	66.10
5km	20:46	6:41	67.66
5M	34:23	6:53	66.43
10km	43:17	6:58	65.86
10M	1:11:40	7:10	65.69
Half	1:35:26	7:17	64.74
20M	2:29:26	7:28	65.52
Mara	3:18:58	7:36	65.62

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