Tue 22nd Nov 2016 at 7:00pm by LouLou
Run > Intervals
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Time
38:32
-
Miles 5.31
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Min/mi 7:15
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Pacing
87%
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WAVA
66.07
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Stride(cm)
122
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Cals
571
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Cadence
181
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Asc(m)
42
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.18m - 1:01(5:44/m)
2) 0.06m - 36(9:44/m)
3) 0.33m - 2:04(6:18/m)
4) 0.12m - 1:01(8:16/m)
5) 0.48m - 3:09(6:34/m)
6) 0.17m - 1:25(8:25/m)
7) 0.59m - 4:03(6:54/m)
8) 0.27m - 2:22(8:42/m)
9) 0.73m - 5:01(6:52/m)
10) 0.3m - 2:37(8:38/m)
11) 0.59m - 4:05(6:56/m)
12) 0.25m - 2:06(8:30/m)
13) 0.46m - 3:08(6:49/m)
14) 0.18m - 1:36(8:44/m)
15) 0.31m - 2:06(6:51/m)
16) 0.12m - 1:05(9:00/m)
17) 0.17m - 1:06(6:18/m)
===
1) 0.18m - 1:01(5:44/m)
2) 0.06m - 36(9:44/m)
3) 0.33m - 2:04(6:18/m)
4) 0.12m - 1:01(8:16/m)
5) 0.48m - 3:09(6:34/m)
6) 0.17m - 1:25(8:25/m)
7) 0.59m - 4:03(6:54/m)
8) 0.27m - 2:22(8:42/m)
9) 0.73m - 5:01(6:52/m)
10) 0.3m - 2:37(8:38/m)
11) 0.59m - 4:05(6:56/m)
12) 0.25m - 2:06(8:30/m)
13) 0.46m - 3:08(6:49/m)
14) 0.18m - 1:36(8:44/m)
15) 0.31m - 2:06(6:51/m)
16) 0.12m - 1:05(9:00/m)
17) 0.17m - 1:06(6:18/m)
1:01 36 2:04 1:01 3:09 1:25 4:03 2:22 5:01 2:37 4:05 2:06 3:08 1:36 2:06 1:05 1:06
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 21 | 21 | 5:42 | 183 120-194 | 0/1 |
0.13 | 44 | 22 | 5:54 | 194 194-194 | 0/0 |
0.19 | 1:11 | 28 | 7:24 | 189 172-194 | 0/0 |
0.25 | 1:45 | 34 | 8:59 | 172 170-180 | 0/1 |
0.31 | 2:08 | 23 | 6:08 | 180 180-180 | 1/0 |
0.38 | 2:30 | 22 | 5:54 | 180 180-180 | 0/1 |
0.44 | 2:54 | 24 | 6:28 | 183 180-190 | 1/0 |
0.50 | 3:19 | 25 | 6:39 | 188 186-190 | 1/0 |
0.56 | 3:44 | 25 | 6:32 | 193 190-194 | 0/0 |
0.63 | 4:15 | 32 | 8:27 | 172 170-174 | 0/1 |
0.69 | 4:45 | 29 | 7:52 | 173 172-174 | 0/1 |
0.75 | 5:09 | 24 | 6:21 | 174 174-174 | 1/0 |
0.81 | 5:30 | 22 | 5:45 | 187 174-192 | 0/0 |
0.88 | 5:53 | 22 | 6:00 | 191 188-192 | 0/0 |
0.94 | 6:16 | 23 | 6:04 | 186 184-190 | 1/0 |
1.00 | 6:41 | 26 | 6:53 | 184 180-186 | 0/1 |
1.06 | 7:09 | 28 | 7:28 | 186 184-188 | 0/1 |
1.13 | 7:35 | 26 | 6:55 | 185 184-188 | 1/0 |
1.19 | 8:08 | 32 | 8:36 | 184 174-190 | 0/1 |
1.25 | 8:39 | 31 | 8:20 | 176 172-180 | 1/0 |
1.31 | 9:10 | 31 | 8:19 | 173 170-174 | 0/0 |
1.38 | 9:38 | 28 | 7:32 | 181 172-190 | 0/0 |
1.44 | 10:04 | 26 | 6:51 | 187 184-188 | 0/1 |
1.50 | 10:28 | 24 | 6:25 | 186 186-188 | 0/1 |
1.56 | 10:53 | 25 | 6:39 | 186 184-186 | 0/0 |
1.63 | 11:17 | 24 | 6:16 | 187 184-188 | 1/0 |
1.69 | 11:42 | 25 | 6:45 | 185 184-186 | 0/0 |
1.75 | 12:07 | 25 | 6:40 | 183 182-184 | 1/0 |
1.81 | 12:34 | 27 | 7:11 | 184 182-186 | 0/1 |
1.88 | 13:04 | 30 | 7:59 | 171 122-184 | 0/1 |
1.94 | 13:33 | 29 | 7:41 | 158 122-182 | 1/0 |
2.00 | 14:04 | 31 | 8:20 | 173 172-176 | 0/1 |
2.06 | 14:37 | 33 | 8:46 | 175 172-176 | 1/0 |
2.13 | 15:10 | 33 | 8:51 | 174 172-176 | 0/0 |
2.19 | 15:43 | 33 | 8:52 | 170 170-172 | 1/0 |
2.25 | 16:15 | 32 | 8:33 | 171 168-186 | 0/0 |
2.31 | 16:41 | 25 | 6:45 | 183 172-188 | 0/1 |
2.38 | 17:06 | 25 | 6:43 | 185 182-188 | 0/0 |
2.44 | 17:29 | 23 | 6:13 | 187 186-188 | 1/0 |
2.50 | 17:53 | 24 | 6:22 | 188 186-188 | 0/0 |
2.56 | 18:17 | 24 | 6:21 | 186 186-188 | 1/0 |
2.63 | 18:43 | 26 | 7:04 | 185 184-188 | 0/1 |
2.69 | 19:10 | 27 | 7:15 | 187 184-188 | 0/0 |
2.75 | 19:36 | 26 | 6:50 | 188 188-188 | 0/0 |
2.81 | 20:02 | 26 | 6:56 | 187 186-188 | 0/0 |
2.88 | 20:30 | 28 | 7:31 | 186 182-188 | 1/0 |
2.94 | 21:00 | 30 | 8:01 | 172 120-188 | 0/0 |
3.00 | 21:34 | 34 | 9:04 | 170 168-172 | 1/0 |
3.06 | 22:07 | 32 | 8:37 | 172 170-172 | 0/0 |
3.13 | 22:38 | 31 | 8:18 | 173 170-174 | 0/1 |
3.19 | 23:09 | 31 | 8:18 | 171 168-172 | 0/1 |
3.25 | 23:38 | 29 | 7:48 | 172 170-172 | 1/0 |
3.31 | 24:03 | 24 | 6:32 | 190 188-190 | 0/0 |
3.38 | 24:26 | 24 | 6:22 | 186 184-188 | 1/0 |
3.44 | 24:51 | 25 | 6:38 | 187 184-188 | 0/1 |
3.50 | 25:19 | 28 | 7:31 | 186 184-188 | 0/0 |
3.56 | 25:46 | 26 | 7:02 | 188 182-192 | 0/1 |
3.63 | 26:11 | 26 | 6:51 | 184 172-190 | 0/0 |
3.69 | 26:37 | 26 | 6:50 | 185 184-186 | 0/0 |
3.75 | 27:05 | 28 | 7:23 | 169 92-190 | 0/0 |
3.81 | 27:33 | 28 | 7:30 | 188 186-190 | 1/0 |
3.88 | 28:03 | 31 | 8:09 | 178 172-186 | 0/0 |
3.94 | 28:36 | 33 | 8:49 | 171 168-174 | 0/1 |
4.00 | 29:08 | 32 | 8:30 | 173 168-176 | 0/1 |
4.06 | 29:40 | 32 | 8:26 | 172 170-174 | 1/0 |
4.13 | 30:05 | 25 | 6:42 | 182 174-188 | 0/0 |
4.19 | 30:29 | 24 | 6:17 | 187 186-188 | 1/0 |
4.25 | 30:52 | 24 | 6:18 | 188 188-188 | 0/0 |
4.31 | 31:19 | 27 | 7:08 | 186 184-188 | 0/1 |
4.38 | 31:46 | 27 | 7:08 | 186 184-190 | 0/1 |
4.44 | 32:13 | 27 | 7:14 | 185 184-186 | 1/0 |
4.50 | 32:39 | 26 | 6:57 | 184 184-186 | 0/1 |
4.56 | 33:10 | 31 | 8:22 | 167 120-186 | 1/0 |
4.62 | 33:44 | 34 | 8:57 | 172 170-174 | 0/0 |
4.69 | 34:15 | 32 | 8:24 | 173 172-174 | 0/0 |
4.75 | 34:43 | 28 | 7:21 | 192 172-204 | 0/1 |
4.81 | 35:08 | 25 | 6:45 | 190 186-204 | 0/0 |
4.87 | 35:34 | 26 | 6:51 | 186 182-188 | 0/1 |
4.94 | 35:59 | 25 | 6:35 | 191 188-192 | 1/0 |
5.00 | 36:25 | 27 | 7:07 | 187 184-190 | 0/0 |
5.06 | 36:58 | 33 | 8:42 | 175 172-182 | 0/0 |
5.12 | 37:31 | 33 | 8:46 | 171 168-174 | 1/0 |
5.19 | 37:57 | 26 | 6:51 | 188 174-194 | 0/0 |
5.25 | 38:20 | 24 | 6:20 | 190 184-192 | 0/1 |
5.30 | 38:40 | 20 | 6:31 | 187 184-190 | 0/1 |
Elevation
Asc 42m,
Range 2m, Flat prediction 38:32
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
181 (204 max)
Stride Length: 122cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 98.3 | 182 | 5.2 | 38:00 | 7:17 |
Walk | 1.7 | 116 | 0.1 | 40 | 8:20 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:34 | 6:34 | 64.28 |
5km | 21:50 | 7:02 | 67.55 |
5M | 36:09 | 7:14 | 66.18 |
10km | 45:31 | 7:20 | 65.66 |
10M | 1:15:23 | 7:32 | 65.23 |
Half | 1:40:21 | 7:40 | 63.97 |
20M | 2:37:09 | 7:51 | 64.30 |
Mara | 3:29:14 | 7:59 | 64.03 |
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