Tue 30th Jun 2015 at 6:00pm by Essex Dave

Run > Intervals

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Time
29:57
Miles
3.57
Min/mi
8:23
Pacing
79%
WAVA
53.35
Stride(cm)
106
Cals
382
Cadence
181
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 0.92m - 7:21(8:01/m) 100cal 7.48/8.16mph
2) 0.04m - 36(14:31/m) 2cal 4.13/4.51mph
3) 0.01m - 8(11:16/m) 1cal 5.32/5.28mph
4) 1m - 8:47(8:47/m) 106cal 6.84/8.1mph
5) 1m - 8:31(8:31/m) 108cal 7.04/8.1mph
6) 0.6m - 4:34(7:41/m) 65cal 7.82/7.97mph

7:21 36 8 8:47 8:31 4:34

Pace

72%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	36	36	9:40	173 170-176
0.13	1:10	34	9:00	180 178-184
0.19	1:45	35	9:13	183 180-186
0.25	2:15	30	8:05	188 188-188
0.31	2:43	28	7:30	192 186-196
0.38	3:11	28	7:31	193 192-194
0.44	3:40	28	7:33	195 194-196
0.50	4:07	27	7:18	196 194-200
0.56	4:34	27	7:13	192 190-196
0.63	5:02	28	7:24	194 190-196
0.69	5:30	28	7:33	192 190-194
0.75	5:58	28	7:30	190 190-190
0.81	6:27	29	7:39	192 192-194
0.88	6:55	28	7:23	194 190-198
0.94	7:41	46	12:23	150 128-198
1.00	8:22	41	10:58	138 124-182
1.06	8:58	35	9:26	180 178-180
1.13	9:29	32	8:26	185 182-190
1.19	9:57	28	7:29	191 188-192
1.25	10:25	28	7:24	195 194-196
1.31	10:54	29	7:48	190 190-192
1.38	11:22	28	7:31	191 188-194
1.44	11:50	28	7:28	192 190-194
1.50	12:18	28	7:27	193 190-196
1.56	12:46	28	7:26	194 192-196
1.63	13:15	28	7:34	191 190-192
1.69	13:42	27	7:19	191 190-194
1.75	14:10	28	7:31	192 190-196
1.81	14:48	38	10:09	169 122-198
1.88	15:43	55	14:35	130 126-134
1.94	16:32	49	13:06	139 122-172
2.00	17:11	39	10:23	175 168-182
2.06	17:40	29	7:43	193 188-196
2.13	18:08	28	7:27	193 192-194
2.19	18:42	35	9:14	186 176-194
2.25	19:13	30	8:08	192 182-196
2.31	19:41	28	7:35	192 188-196
2.38	20:11	29	7:51	191 190-192
2.44	20:38	28	7:21	191 190-192
2.50	21:07	28	7:30	191 190-192
2.56	21:34	28	7:22	191 188-194
2.63	22:03	29	7:37	191 190-192
2.69	22:37	34	9:04	182 134-198
2.75	23:31	54	14:25	129 122-134
2.81	24:10	39	10:27	166 130-180
2.88	24:45	35	9:18	182 176-190
2.94	25:14	29	7:50	187 184-190
3.00	25:43	29	7:49	190 188-192
3.06	26:13	29	7:52	190 188-192
3.13	26:42	29	7:45	192 190-194
3.19	27:10	28	7:28	194 186-198
3.25	27:39	29	7:51	194 192-194
3.31	28:08	29	7:38	191 190-192
3.38	28:37	29	7:48	189 188-190
3.44	29:05	28	7:29	192 190-192
3.50	29:35	29	7:51	190 188-192
3.56	30:03	28	7:30	193 188-198

Cadence

181 (200 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.3	189	3.3	25:57	7:53
Walk	13.7	130	0.3	4:07	14:54

Predictions

Dist	Time	Per Mile	WAVA
1M	7:46	7:46	52.40
5km	25:51	8:19	53.53
5M	42:48	8:34	52.54
10km	53:53	8:40	52.06
10M	1:29:15	8:56	51.89
Half	1:58:49	9:04	51.15
20M	3:06:04	9:18	51.75
Mara	4:07:43	9:27	51.83

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