Tue 26th Jan 2016 at 6:00pm by LouLou
Run > Intervals
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Time
23:47
-
Miles 3.67
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Min/mi 6:29
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Pacing
27%
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WAVA
73.43
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Stride(cm)
138
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Cals
395
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Cadence
179
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Asc(m)
42
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Hillscore
7
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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) 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
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
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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