Mon 16th Jan 2017 at 5:00am by emmanicholls

Run > Intervals
  • Time
    1:20:06
  • Miles
    9.01
  • Min/mi
    8:53
  • Pacing
    81%
  • WAVA
    56.02
  • Stride(cm)
    107
  • Cals
    842
  • Cadence
    169
  • Asc(m)
    42
  • Hillscore
    15
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 10:31(10:31/m) 93cal 5.7/6.43mph
2) 1m - 10:44(10:44/m) 90cal 5.59/6.82mph
3) 1m - 9:38(9:38/m) 94cal 6.23/6.74mph
4) 0.4m - 2:38(6:40/m) 36cal 8.99/9.41mph
5) 0.2m - 1:52(9:05/m) 21cal 6.61/9.02mph
6) 0.4m - 2:43(6:48/m) 37cal 8.82/10.23mph
7) 0.2m - 1:48(9:00/m) 18cal 6.66/9.37mph
8) 0.4m - 2:43(6:49/m) 37cal 8.8/10.18mph
9) 0.2m - 1:54(9:33/m) 19cal 6.28/8.6mph
10) 0.4m - 2:44(6:52/m) 37cal 8.74/10.1mph
11) 0.2m - 1:54(9:23/m) 21cal 6.39/8.54mph
12) 0.41m - 2:49(6:51/m) 37cal 8.76/11.73mph
13) 0.19m - 1:29(7:46/m) 18cal 7.73/9.89mph
14) 0.41m - 2:46(6:49/m) 39cal 8.79/10.27mph
15) 0.19m - 1:51(9:32/m) 17cal 6.29/9.04mph
16) 0.4m - 2:40(6:37/m) 38cal 9.07/10.77mph
17) 1m - 9:11(9:11/m) 96cal 6.53/9.18mph
18) 1m - 10:09(10:09/m) 94cal 5.91/6.82mph
19) 0m - 2(6:47/m) 8.84/5.7mph
10:31 10:44 9:38 2:38 1:52 2:43 1:48 2:43 1:54 2:44 1:54 2:49 1:29 2:46 1:51 2:40 9:11 10:09 2

Pace

19% 27% 20% 7% 27% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:19 1:19 10:35 158 148-164 8/1
0.25 2:54 1:35 12:37 158 156-160 9/0
0.38 4:11 1:17 10:13 159 158-160 1/3
0.50 5:26 1:16 10:06 159 158-160 1/0
0.63 6:40 1:13 9:47 159 156-162 0/3
0.75 7:54 1:15 9:57 159 158-162 0/2
0.88 9:07 1:13 9:44 161 160-162 2/0
1.00 10:31 1:24 11:12 158 156-162 10/0
1.13 11:52 1:21 10:45 158 156-160 6/8
1.25 13:08 1:16 10:09 158 156-160 0/16
1.38 14:33 1:25 11:17 160 158-162 14/0
1.50 16:05 1:33 12:20 155 152-156 15/0
1.63 17:28 1:23 11:07 158 154-162 7/0
1.75 18:41 1:12 9:37 161 160-162 2/0
1.88 20:06 1:25 11:21 161 160-162 3/0
2.00 21:16 1:10 9:19 157 156-162 0/5
2.13 22:25 1:10 9:16 159 158-162 0/5
2.25 23:37 1:12 9:33 159 158-162 0/6
2.38 24:52 1:15 10:00 161 156-162 0/6
2.50 26:05 1:14 9:48 161 158-162 0/3
2.63 27:12 1:07 8:52 160 156-162 0/7
2.75 28:21 1:09 9:11 160 158-164 0/7
2.88 29:44 1:23 11:05 158 156-162 7/1
3.00 30:54 1:10 9:21 160 156-164 2/3
3.13 31:42 48 6:27 185 176-190 4/3
3.25 32:34 52 6:53 190 188-194 0/6
3.38 33:23 49 6:31 189 188-190 0/4
3.50 34:27 1:04 8:36 165 162-188 0/3
3.63 35:31 1:04 8:32 165 156-190 0/7
3.75 36:24 53 7:03 190 188-194 4/0
3.88 37:19 55 7:18 189 188-190 5/0
4.00 38:06 48 6:20 188 186-188 0/1
4.13 39:17 1:11 9:27 160 156-162 4/0
4.25 40:13 56 7:28 175 162-192 1/4
4.38 41:02 49 6:33 191 190-196 1/2
4.50 41:57 54 7:14 187 180-190 8/0
4.63 42:52 56 7:26 183 162-190 4/0
4.75 44:02 1:10 9:16 160 158-162 1/3
4.88 45:01 59 7:55 175 158-190 2/1
5.00 45:52 50 6:41 186 172-190 2/2
5.13 46:44 52 6:58 189 188-190 0/5
5.25 47:43 59 7:52 174 156-186 0/5
5.38 48:56 1:14 9:50 163 162-166 4/0
5.50 49:48 52 6:55 185 160-192 1/3
5.63 50:41 52 7:00 189 188-192 0/5
5.75 51:32 52 6:53 188 176-194 0/3
5.88 52:28 56 7:27 174 160-188 0/4
6.00 53:27 58 7:46 164 160-166 0/3
6.13 54:19 53 7:02 190 188-192 0/2
6.25 55:08 48 6:28 189 186-190 1/0
6.38 56:00 52 6:55 188 184-190 0/1
6.50 57:14 1:14 9:52 166 156-192 1/1
6.63 58:14 1:00 8:01 166 156-188 1/0
6.75 59:05 51 6:48 190 178-194 2/0
6.87 59:54 50 6:38 178 92-190 0/4
7.00 1:00:43 49 6:33 187 184-190 0/2
7.12 1:01:51 1:08 9:02 160 156-162 3/0
7.25 1:02:56 1:05 8:41 164 162-166 4/1
7.37 1:04:03 1:07 8:57 163 162-166 2/3
7.50 1:05:12 1:08 9:07 162 162-164 0/4
7.62 1:06:18 1:06 8:49 162 162-164 1/1
7.75 1:07:32 1:14 9:56 159 152-166 3/1
7.87 1:08:44 1:11 9:31 163 154-168 1/2
8.00 1:09:54 1:11 9:26 161 160-164 2/1
8.12 1:11:11 1:17 10:13 158 152-162 8/1
8.25 1:12:39 1:28 11:47 158 156-160 12/0
8.37 1:14:08 1:28 11:47 159 158-162 9/0
8.50 1:15:18 1:10 9:21 162 158-164 1/2
8.62 1:16:28 1:10 9:20 162 160-162 0/3
8.75 1:17:37 1:09 9:13 163 160-166 0/11
8.87 1:18:45 1:08 9:01 163 162-164 0/7
9.00 1:20:03 1:19 10:30 161 160-164 8/0

Elevation

Asc 42m, Range 73m, Flat prediction 1:16:35
Elevation Graph
Biggest Climbs (m) Min/mi
47 4.7% 11:11
34 5.3% 11:03
21 4.9% 11:42
21 3.8% 10:37
17 1.7% 7:34
15 2.4% 7:53
See your biggest climbs

Cadence

169 (196 max) Stride Length: 107cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 168 9 1:20:00 8:54
Walk 0.1 92 0 5 6:32

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:38 6:35 51.72% More
800m 3:25 6:52 55.27% More
1km 4:23 7:03 56.45% More
Mile 7:01 7:01 60.92% More
5k 23:17 7:29 64.13% More
5 miles 39:00 7:48 62.32% More
10k 50:39 8:09 60.01% More

Predictions

Dist Time Per Mile WAVA
1M 7:34 7:34 56.46
5km 25:32 8:13 58.46
5M 42:34 8:31 57.09
10km 53:45 8:39 56.55
10M 1:29:35 8:58 55.75
Half 1:59:43 9:08 54.42
20M 3:08:33 9:26 54.24
Mara 4:11:58 9:37 53.70

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