Thu 29th Jan 2015 at 6:00pm by SooWoo

Run > Intervals

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Time
22:02
Miles
2.97
Min/mi
7:25
Pacing
50%
WAVA
67.86
Stride(cm)
122
Cals
382
Cadence
178
Asc(m)
42
Surface
Road

recovery

Notes & Comments

WCH
7x3mins with 1 min recovery

Split Summary
===
1) 1m - 7:58(7:58/m) 128cal 3.37/4.16/hr
2) 1m - 7:07(7:07/m) 128cal 3.77/4.27/hr
3) 0.97m - 6:57(7:10/m) 126cal 3.74/4.51/hr

7:58 7:07 6:57

Pin Map

0mi in 0

Pace

15%

71%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	27	27	7:14	189 186-190	0/1
0.13	54	27	7:07	182 180-184	0/0
0.19	1:21	27	7:12	178 176-180	0/1
0.25	1:49	28	7:29	177 176-178	0/0
0.31	2:16	27	7:18	178 176-180	0/0
0.38	2:43	27	7:07	178 178-178	0/0
0.44	3:37	55	14:33	165 124-180	0/1
0.50	4:20	43	11:28	184 180-186	0/0
0.56	4:48	28	7:22	179 176-182	0/0
0.63	5:15	27	7:10	177 176-178	0/1
0.69	5:41	27	7:04	178 176-180	0/0
0.75	6:09	28	7:28	176 176-176	0/0
0.81	6:37	28	7:28	176 174-176	1/0
0.88	8:06	1:28	23:31	177 176-186	1/0
0.94	8:31	25	6:45	183 178-188	0/1
1.00	8:57	27	7:04	178 176-180	1/0
1.06	9:23	26	6:55	178 176-180	0/0
1.13	9:50	26	7:04	177 176-180	0/0
1.19	10:16	26	7:02	177 176-178	0/0
1.25	10:44	28	7:31	176 176-176	0/0
1.31	12:02	1:17	20:37	174 120-192	1/0
1.38	12:38	36	9:37	183 176-188	0/0
1.44	13:05	27	7:07	176 176-178	0/0
1.50	13:32	27	7:15	179 178-180	0/1
1.56	13:59	27	7:16	179 178-180	1/0
1.63	14:27	28	7:26	178 178-178	0/1
1.69	14:54	27	7:12	176 176-178	1/0
1.75	16:15	1:21	21:34	179 178-182	0/1
1.81	16:45	30	7:59	183 180-186	0/1
1.88	17:11	27	7:08	180 178-180	0/1
1.94	17:39	27	7:19	179 178-180	0/0
2.00	18:05	26	6:58	178 176-180	1/0
2.06	18:33	28	7:26	177 176-180	0/0
2.13	19:00	28	7:22	177 176-178	0/0
2.19	20:18	1:17	20:35	180 176-186	0/0
2.25	20:52	34	9:05	178 176-180	0/0
2.31	21:19	27	7:17	178 176-178	0/1
2.38	21:45	26	7:01	179 178-180	0/0
2.44	22:14	29	7:45	178 176-180	1/0
2.50	22:42	27	7:20	177 176-178	1/0
2.56	24:00	1:18	20:47	180 178-186	1/0
2.63	24:34	34	9:00	183 180-186	0/1
2.69	24:59	26	6:54	179 178-180	1/0
2.75	25:26	27	7:10	178 178-178	0/0
2.81	25:54	28	7:24	179 176-180	1/0
2.88	26:21	27	7:10	178 176-180	0/0
2.94	26:47	26	7:01	177 176-180	0/0
2.97	27:01	14	7:15	180 180-180	0/0

Elevation

Asc 42m, Range 2m, Flat prediction 22:02

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

178 (192 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.0	178	3	25:40	8:39
Walk	5.0	122	0	1:21	7:28:28

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:55	53.65%	More
800m	4:18	8:39	47.15%	More
1km	5:11	8:21	50.90%	More
Mile	8:54	8:54	50.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:47	6:47	66.14
5km	23:08	7:27	67.77
5M	38:42	7:44	66.11
10km	48:58	7:53	65.41
10M	1:21:56	8:12	64.28
Half	1:49:44	8:23	62.61
20M	2:53:26	8:40	62.18
Mara	3:52:16	8:52	61.39

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