Tue 26th Jan 2016 at 6:00pm by LouLou

Run > Intervals

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Time
23:47
Miles
3.67
Min/mi
6:29
Pacing
27%
WAVA
73.43
Stride(cm)
138
Cals
395
Cadence
179
Asc(m)
42
Hillscore
7
Surface
Road

Notes & Comments

Road intervals - trying to see what works for me - track gets me moving fast but is it the best for me? I don't know. so road intervals. Station brae route - mega climb!

1) 0.18m - 1:09(6:17/m)

2) 0.27m - 1:47(6:29/m)

3) 0.46m - 3:00(6:31/m)

4) 0.17m - 1:02(6:08/m)

5) 0.33m - 2:00(6:05/m)

6) 0.46m - 2:59(6:32/m)

7) 0.14m - 58(6:57/m)

8) 0.26m - 2:00(7:37/m)

9) 0.47m - 2:58(6:19/m)

10) 0.18m - 1:00(5:27/m)

11) 0.31m - 1:56(6:20/m)

12) 0.44m - 2:57(6:43/m)

1:09 1:47 3:00 1:02 2:00 2:59 58 2:00 2:58 1:00 1:56 2:57

Pace

21%

24%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	23	23	6:13	182 172-196	0/0
0.13	47	24	6:26	193 186-196	0/0
0.19	2:20	1:32	24:37	180 168-190	1/0
0.25	2:55	35	9:25	168 168-168	0/1
0.31	3:21	26	6:59	181 168-192	1/0
0.38	3:46	25	6:44	188 186-190	1/0
0.44	4:12	25	6:44	190 188-192	2/0
0.50	5:25	1:13	19:27	182 180-192	1/0
0.56	5:49	24	6:28	184 180-192	0/1
0.63	6:13	24	6:22	190 174-194	0/0
0.69	6:38	25	6:37	192 186-194	0/1
0.75	7:03	25	6:46	188 184-192	0/1
0.81	7:28	25	6:45	185 180-188	0/1
0.88	7:54	26	6:58	188 186-192	0/1
0.94	10:02	2:08	34:01	140 94-186	0/1
1.00	10:41	39	10:25	154 94-200	0/0
1.06	11:06	25	6:42	193 186-200	0/1
1.13	12:19	1:13	19:25	187 174-200	0/2
1.19	12:47	28	7:33	198 194-200	0/1
1.25	13:12	24	6:28	194 190-200	0/0
1.31	13:35	23	6:15	193 190-194	0/2
1.38	13:58	23	6:11	192 190-194	0/2
1.44	15:18	1:20	21:18	191 190-192	0/5
1.50	15:46	28	7:20	191 186-200	0/3
1.56	16:07	21	5:40	183 178-186	0/4
1.63	16:29	22	5:55	199 194-200	0/4
1.69	16:52	23	6:04	193 190-200	0/3
1.75	17:16	24	6:30	191 190-194	0/1
1.81	17:43	27	7:14	189 186-192	4/0
1.88	19:56	2:12	35:19	171 120-182	2/1
1.94	20:37	42	11:06	120 120-120	2/0
2.00	21:07	30	7:58	186 176-192	5/0
2.06	22:36	1:29	23:45	179 156-192	10/0
2.13	23:08	32	8:27	187 178-200	11/0
2.19	23:38	30	8:01	178 172-180	5/0
2.25	24:03	25	6:47	184 182-188	1/0
2.31	25:29	1:25	22:43	161 120-202	0/2
2.38	25:52	23	6:08	193 186-202	0/4
2.44	26:15	23	6:16	186 186-186	1/0
2.50	26:40	24	6:32	190 186-192	2/0
2.56	27:04	24	6:25	188 186-190	0/0
2.63	27:28	25	6:36	188 186-190	0/0
2.69	27:53	24	6:29	187 184-190	0/2
2.75	29:58	2:05	33:21	165 120-190	0/2
2.81	30:35	38	10:00	80 80-80	0/2
2.88	30:56	21	5:33	151 80-186	0/1
2.94	32:17	1:21	21:40	170 120-186	0/2
3.00	32:40	23	6:02	120 120-120	0/1
3.06	33:01	21	5:38	198 198-198	0/2
3.13	33:26	25	6:40	195 188-198	0/2
3.19	33:54	27	7:19	185 170-192	1/1
3.25	35:12	1:18	20:51	188 186-192	5/0
3.31	35:45	33	8:51	-	4/0
3.38	36:14	29	7:41	185 174-192	5/0
3.44	36:41	27	7:12	189 188-190	3/0
3.50	37:08	27	7:13	186 184-192	0/0
3.56	37:33	25	6:39	189 184-192	0/1
3.60	37:46	13	6:33	187 186-188	0/0

Elevation

Asc 42m, Range 50m, Flat prediction 17:36

Elevation Graph

Biggest Climbs (m)	Min/mi
50 6.2%	13:34
23 4.3%	10:16
See your biggest climbs

Cadence

179 (202 max) Stride Length: 138cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.2	187	3.3	28:46	8:45
Walk	20.5	105	0.3	7:45	24:52
Still	3.3	-	-	1:15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	5:57	54.01%	More
800m	4:00	8:04	47.12%	More
1km	4:46	7:40	51.74%	More
Mile	10:08	10:08	41.64%	More
5k	32:20	10:24	45.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:00	6:00	70.35
5km	19:56	6:25	73.99
5M	33:01	6:36	72.46
10km	41:34	6:41	71.89
10M	1:08:49	6:53	71.45
Half	1:31:38	7:00	70.05
20M	2:23:29	7:10	70.42
Mara	3:11:02	7:17	70.13

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