Thu 29th Jan 2015 at 6:00pm by SooWoo
Run > Intervals
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Time
22:02
-
Miles 2.97
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Min/mi 7:25
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Pacing
50%
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WAVA
67.86
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Stride(cm)
122
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Cals
382
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Cadence
178
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Asc(m)
42
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Surface
Road
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
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 |
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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 | 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
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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