Tue 21st Jul 2015 at 5:00pm by SooWoo

Run > Intervals

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Time
20:03
Miles
3.18
Min/mi
6:18
Pacing
45%
WAVA
80.83
Stride(cm)
144
Cals
405
Cadence
178
Asc(m)
42
Surface
Road

Notes & Comments

WCH 20 x1min efforts, with 1min recovery

Split Summary
===
1) 1m - 6:20(6:20/m) 126cal 9.47/11.88mph
2) 1m - 6:18(6:18/m) 128cal 9.53/11.31mph
3) 1m - 6:20(6:20/m) 129cal 9.46/11.25mph
4) 0.18m - 1:05(6:06/m) 22cal 9.83/11.31mph

6:20 6:18 6:20 1:05

Pin Map

0mi in 0

Pace

37%

10%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	25	25	6:38	179 178-180	0/0
0.13	50	25	6:37	178 176-180	1/0
0.19	2:09	1:19	21:11	173 120-188	0/1
0.25	2:34	25	6:39	179 174-184	0/0
0.31	2:59	25	6:33	175 174-176	0/0
0.38	4:14	1:15	20:04	178 174-186	0/0
0.44	4:45	31	8:16	177 176-178	0/0
0.50	6:08	1:23	22:11	175 172-180	0/0
0.56	6:31	23	6:15	177 176-178	0/0
0.63	6:56	24	6:29	175 172-176	0/0
0.69	8:20	1:24	22:28	176 172-182	0/0
0.75	8:44	24	6:30	176 172-180	0/0
0.81	10:03	1:18	20:55	174 172-182	0/0
0.88	10:34	31	8:13	177 176-178	0/0
0.94	10:59	25	6:38	180 176-186	0/0
1.00	12:23	1:24	22:28	178 174-184	0/0
1.06	12:46	23	6:14	180 176-184	0/0
1.13	14:03	1:16	20:22	177 174-182	0/0
1.19	14:32	30	7:55	181 176-182	0/0
1.25	14:57	25	6:37	175 172-176	0/0
1.31	16:13	1:16	20:21	172 120-182	0/0
1.38	16:44	30	8:08	177 176-180	0/0
1.44	18:01	1:17	20:35	175 174-184	0/0
1.50	18:32	31	8:22	182 180-184	0/0
1.56	18:58	25	6:42	179 176-182	0/0
1.63	20:18	1:21	21:29	190 176-242	0/0
1.69	20:44	26	6:51	178 176-180	0/0
1.75	22:13	1:29	23:45	176 172-188	0/0
1.81	22:34	21	5:36	187 184-190	0/0
1.88	22:58	24	6:30	181 178-182	0/0
1.94	24:14	1:16	20:22	183 180-188	0/0
2.00	24:43	29	7:44	184 184-186	0/0
2.06	26:10	1:27	23:08	176 174-182	0/0
2.13	26:33	23	6:07	180 176-184	0/0
2.19	26:57	24	6:26	178 174-184	0/0
2.25	28:13	1:15	20:05	164 120-184	0/0
2.31	28:45	33	8:41	181 178-184	0/0
2.38	30:08	1:23	22:05	176 174-180	0/0
2.44	30:33	25	6:35	180 178-182	0/0
2.50	30:56	24	6:17	175 174-178	0/0
2.56	32:17	1:21	21:36	172 120-180	0/0
2.63	32:46	28	7:33	180 176-184	0/0
2.69	34:06	1:21	21:29	177 170-180	0/0
2.75	34:36	30	7:55	180 176-184	0/0
2.81	35:01	25	6:38	179 176-182	0/0
2.88	36:21	1:20	21:26	180 178-186	0/0
2.94	36:44	23	6:12	181 178-186	0/0
3.00	37:09	25	6:41	177 174-180	0/0
3.06	38:25	1:15	20:07	179 120-216	0/0
3.13	38:56	32	8:27	185 180-186	0/0
3.18	39:18	22	7:02	178 178-180	0/0

Elevation

Asc 42m, Range 1m, Flat prediction 20:03

Elevation Graph

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No climbs of at least 10 metres detected.

Cadence

178 (242 max) Stride Length: 144cm Run: 98.2% Walk: 1.8%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:27	9:51	38.05%	More
800m	6:01	12:06	34.04%	More
1km	6:50	11:01	38.94%	More
Mile	12:13	12:13	37.05%	More
5k	38:46	12:29	40.80%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:44	5:44	78.96
5km	19:33	6:18	80.91
5M	32:43	6:33	78.90
10km	41:23	6:40	78.09
10M	1:09:15	6:56	76.75
Half	1:32:44	7:05	74.79
20M	2:26:35	7:20	74.30
Mara	3:16:18	7:30	73.38

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