Tue 7th Apr 2015 at 9:00am by dan.

Run > Intervals

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Time
28:00
Miles
4.13
Min/mi
6:47
Pacing
70%
WAVA
67.20
Stride(cm)
145
Cals
466
Cadence
164
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 0.85m - 5:00(5:53/m) 102cal
2) 0.2m - 2:00(10:06/m) 20cal
3) 0.87m - 5:00(5:46/m) 97cal
4) 0.18m - 2:00(11:02/m) 20cal
5) 0.85m - 5:00(5:55/m) 98cal
6) 0.16m - 2:00(12:19/m) 15cal
7) 0.83m - 5:00(6:00/m) 93cal
8) 0.19m - 2:00(10:18/m) 21cal

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

Pin Map

0mi in 0

Pace

10%

59%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	20	20	5:25	171 162-174
0.13	42	21	5:41	170 168-170
0.19	1:03	21	5:39	168 168-168
0.25	1:25	22	5:58	167 166-168
0.31	1:49	23	6:15	168 166-168
0.38	2:10	22	5:48	169 168-170
0.44	2:32	22	5:53	169 168-170
0.50	2:54	22	5:45	168 168-168
0.56	3:17	23	6:03	167 164-168
0.63	3:39	22	5:58	168 168-168
0.69	4:02	23	6:06	167 166-168
0.75	4:24	22	5:48	169 168-172
0.81	4:46	22	5:58	168 166-170
0.88	5:09	23	6:07	164 138-170
0.94	5:52	43	11:30	147 146-148
1.00	6:30	38	10:04	149 146-154
1.06	6:55	25	6:42	153 150-162
1.13	7:16	21	5:42	170 168-172
1.19	7:38	21	5:40	168 168-168
1.25	7:59	21	5:42	169 168-170
1.31	8:21	22	5:45	168 168-170
1.38	8:42	22	5:51	168 168-168
1.44	9:04	22	5:46	167 166-168
1.50	9:26	22	5:49	168 166-172
1.56	9:48	22	5:47	167 166-168
1.63	10:09	21	5:41	168 168-168
1.69	10:31	22	5:53	167 166-168
1.75	10:53	22	5:47	168 168-170
1.81	11:15	22	5:51	168 168-170
1.88	11:36	21	5:40	169 168-170
1.94	12:15	39	10:19	169 168-170
2.00	12:58	44	11:38	148 146-150
2.06	13:31	33	8:43	151 150-152
2.13	13:55	24	6:32	163 152-172
2.19	14:16	21	5:31	170 168-172
2.25	14:37	21	5:35	171 168-172
2.31	15:00	23	6:04	168 168-168
2.38	15:22	23	6:02	164 164-166
2.44	15:44	22	5:48	166 166-166
2.50	16:07	23	6:03	165 164-166
2.56	16:29	22	5:58	168 166-168
2.63	16:52	23	6:09	166 164-168
2.69	17:15	23	6:03	166 166-166
2.75	17:37	22	5:57	166 164-168
2.81	18:00	23	6:03	165 162-166
2.88	18:22	23	6:00	167 166-168
2.94	18:45	22	5:59	166 164-168
3.00	19:40	55	14:41	131 92-166
3.06	20:19	40	10:33	147 142-154
3.13	20:42	23	6:06	158 152-164
3.19	21:05	23	6:05	163 162-164
3.25	21:28	23	6:03	164 162-166
3.31	21:51	24	6:17	164 164-164
3.38	22:13	22	5:49	166 164-166
3.44	22:36	23	6:04	165 164-166
3.50	22:58	22	5:54	167 166-168
3.56	23:20	22	5:58	166 164-168
3.63	23:43	23	6:04	167 166-168
3.69	24:06	23	6:07	165 164-166
3.75	24:29	23	6:07	164 162-166
3.81	24:51	22	5:51	167 166-168
3.88	25:13	22	5:49	167 166-168
3.94	25:35	23	6:02	167 162-168
4.00	26:18	42	11:19	136 102-162
4.06	26:50	32	8:39	151 150-152
4.13	27:26	35	9:25	151 148-154

Cadence

164 (174 max) Stride Length: 145cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.9	165	3.9	24:24	6:15
Walk	11.1	135	0.2	3:03	13:28

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:20	5:22	59.83%	More
800m	2:47	5:36	66.68%	More
1km	3:30	5:38	69.24%	More
Mile	6:06	6:06	67.74%	More
5k	20:35	6:38	68.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:14	6:14	66.28
5km	20:42	6:40	67.87
5M	34:17	6:51	66.63
10km	43:10	6:57	66.04
10M	1:11:29	7:09	65.86
Half	1:35:11	7:16	64.91
20M	2:29:03	7:27	65.69
Mara	3:18:27	7:34	65.79

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