Tue 17th Nov 2015 at 6:00pm by dan.
Run > Intervals
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Time
28:00
-
Miles 3.89
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Min/mi 7:12
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Pacing
75%
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WAVA
63.69
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Stride(cm)
139
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Cals
446
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Cadence
160
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Asc(m)
42
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.77m - 5:00(6:32/m) 94cal
2) 0.17m - 2:00(11:39/m) 19cal
3) 0.82m - 5:00(6:06/m) 93cal
4) 0.19m - 2:00(10:39/m) 22cal
5) 0.79m - 5:00(6:18/m) 90cal
6) 0.19m - 2:00(10:30/m) 21cal
7) 0.81m - 5:00(6:09/m) 92cal
8) 0.15m - 2:00(13:14/m) 15cal
===
1) 0.77m - 5:00(6:32/m) 94cal
2) 0.17m - 2:00(11:39/m) 19cal
3) 0.82m - 5:00(6:06/m) 93cal
4) 0.19m - 2:00(10:39/m) 22cal
5) 0.79m - 5:00(6:18/m) 90cal
6) 0.19m - 2:00(10:30/m) 21cal
7) 0.81m - 5:00(6:09/m) 92cal
8) 0.15m - 2:00(13:14/m) 15cal
5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00
Pin Map |
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Min/mi0
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Recent0
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Cad.0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.06 | 24 | 24 | 6:18 | 166 162-168 |
0.13 | 47 | 24 | 6:17 | 163 162-166 |
0.19 | 1:10 | 23 | 6:04 | 162 160-164 |
0.25 | 1:35 | 25 | 6:33 | 160 160-162 |
0.31 | 2:00 | 25 | 6:43 | 160 160-160 |
0.38 | 2:24 | 25 | 6:35 | 159 158-160 |
0.44 | 2:48 | 24 | 6:18 | 162 160-162 |
0.50 | 3:12 | 24 | 6:23 | 163 160-164 |
0.56 | 3:36 | 24 | 6:17 | 161 160-162 |
0.63 | 4:00 | 25 | 6:34 | 162 160-166 |
0.69 | 4:28 | 28 | 7:33 | 162 160-164 |
0.75 | 4:54 | 26 | 6:56 | 160 160-162 |
0.81 | 5:40 | 45 | 12:06 | 149 102-160 |
0.88 | 6:32 | 52 | 13:50 | 150 148-154 |
0.94 | 7:05 | 33 | 8:52 | 152 148-156 |
1.00 | 7:31 | 26 | 6:55 | 161 160-162 |
1.06 | 7:57 | 26 | 7:00 | 160 160-162 |
1.13 | 8:22 | 25 | 6:46 | 161 160-162 |
1.19 | 8:44 | 21 | 5:44 | 162 160-164 |
1.25 | 9:05 | 21 | 5:38 | 163 160-166 |
1.31 | 9:26 | 21 | 5:34 | 163 160-168 |
1.38 | 9:46 | 20 | 5:25 | 168 166-168 |
1.44 | 10:08 | 22 | 5:54 | 167 164-168 |
1.50 | 10:32 | 23 | 6:13 | 165 164-168 |
1.56 | 10:53 | 22 | 5:45 | 164 162-166 |
1.63 | 11:16 | 23 | 6:04 | 165 164-166 |
1.69 | 11:39 | 23 | 6:04 | 166 164-168 |
1.75 | 12:10 | 31 | 8:16 | 155 96-168 |
1.81 | 12:50 | 40 | 10:36 | 138 104-150 |
1.88 | 13:31 | 41 | 10:56 | 145 112-152 |
1.94 | 14:03 | 32 | 8:35 | 153 150-156 |
2.00 | 14:27 | 24 | 6:28 | 164 162-166 |
2.06 | 14:51 | 24 | 6:18 | 166 164-168 |
2.13 | 15:18 | 28 | 7:20 | 163 160-166 |
2.19 | 15:45 | 27 | 7:08 | 161 160-162 |
2.25 | 16:10 | 25 | 6:39 | 161 158-162 |
2.31 | 16:36 | 26 | 6:55 | 163 162-164 |
2.38 | 16:59 | 23 | 6:11 | 160 158-164 |
2.44 | 17:22 | 23 | 6:16 | 164 162-166 |
2.50 | 17:44 | 22 | 5:49 | 163 162-166 |
2.56 | 18:06 | 22 | 5:48 | 167 166-168 |
2.63 | 18:27 | 21 | 5:31 | 167 166-168 |
2.69 | 18:49 | 22 | 5:52 | 168 166-168 |
2.75 | 19:23 | 34 | 9:10 | 138 80-166 |
2.81 | 20:04 | 41 | 10:50 | 149 146-152 |
2.88 | 20:43 | 39 | 10:26 | 151 148-156 |
2.94 | 21:10 | 27 | 7:16 | 157 152-162 |
3.00 | 21:34 | 24 | 6:24 | 165 164-168 |
3.06 | 21:58 | 24 | 6:19 | 167 164-168 |
3.13 | 22:20 | 22 | 5:59 | 164 162-166 |
3.19 | 22:43 | 23 | 6:11 | 166 164-168 |
3.25 | 23:07 | 24 | 6:24 | 165 162-168 |
3.31 | 23:31 | 24 | 6:23 | 166 164-168 |
3.38 | 23:54 | 23 | 6:09 | 167 166-168 |
3.44 | 24:17 | 23 | 6:10 | 167 164-168 |
3.50 | 24:41 | 24 | 6:23 | 165 162-166 |
3.56 | 25:05 | 23 | 6:15 | 166 164-166 |
3.63 | 25:28 | 23 | 6:16 | 165 164-168 |
3.69 | 25:51 | 23 | 6:02 | 165 164-166 |
3.75 | 26:31 | 40 | 10:46 | 156 146-166 |
3.81 | 27:26 | 54 | 14:29 | 151 148-152 |
3.85 | 27:55 | 29 | 13:05 | 130 104-156 |
Cadence
160 (168 max)
Stride Length: 139cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 95.6 | 161 | 3.8 | 26:42 | 7:04 |
Walk | 4.4 | 100 | 0.1 | 1:13 | 16:12 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:38 | 6:38 | 62.75 |
5km | 22:04 | 7:06 | 64.16 |
5M | 36:32 | 7:18 | 63.03 |
10km | 46:00 | 7:24 | 62.48 |
10M | 1:16:10 | 7:37 | 62.33 |
Half | 1:41:25 | 7:45 | 61.43 |
20M | 2:38:49 | 7:56 | 62.16 |
Mara | 3:31:27 | 8:04 | 62.26 |
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