Thu 16th Feb 2017 at 6:00pm by Craig D

Run > Intervals

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Time
44:07
Miles
5.25
Min/mi
8:24
Pacing
0%
WAVA
50.59
Stride(cm)
114
Cals
606
Cadence
169
Asc(m)
42
Hillscore
4
Surface
Road

intervals

Notes & Comments

WAC Intervals

Split Summary
===
1) 1m - 8:31(8:31/m) 115cal 7.05/7.76mph
2) 1m - 8:47(8:47/m) 118cal 6.82/7.72mph
3) 0.58m - 3:45(6:30/m) 66cal 9.23/10mph
4) 0.3m - 3:29(11:30/m) 35cal 5.22/9.58mph
5) 0.56m - 3:26(6:07/m) 64cal 9.8/10.35mph
6) 0.31m - 4:12(13:21/m) 36cal 4.49/9.2mph
7) 0.55m - 3:25(6:13/m) 62cal 9.65/10mph
8) 0.15m - 2:29(16:46/m) 15cal 3.58/13.78mph
9) 0.8m - 6:02(7:33/m) 95cal 7.95/8.5mph

8:31 8:47 3:45 3:29 3:26 4:12 3:25 2:29 6:02

Pin Map

0mi in 0

Pace

24%

19%

25%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	29	29	7:46	167 166-168	1/1
0.13	59	30	7:53	169 166-172	2/1
0.19	1:30	31	8:19	166 164-170	2/0
0.25	2:01	31	8:23	170 168-172	4/0
0.31	2:32	31	8:18	172 170-174	7/0
0.38	3:02	29	7:51	169 168-170	3/0
0.44	3:32	30	8:07	171 170-172	6/0
0.50	4:04	32	8:28	171 166-174	3/0
0.56	4:37	33	8:42	172 170-174	6/0
0.63	5:08	31	8:16	169 166-172	5/0
0.69	5:37	29	7:48	166 164-168	0/0
0.75	19:36	13:59	3:43:40	167 162-170	2/0
0.81	21:46	2:11	34:50	168 166-172	0/0
0.88	22:38	52	13:54	167 164-170	1/1
0.94	23:13	35	9:20	163 160-168	0/6
1.00	23:46	33	8:50	165 162-166	0/5
1.06	24:22	35	9:24	163 162-164	0/4
1.13	24:53	32	8:26	164 164-166	0/3
1.19	25:25	32	8:33	163 162-164	0/4
1.25	26:04	38	10:12	164 162-168	0/7
1.31	26:35	31	8:23	164 162-166	0/3
1.38	27:07	32	8:35	165 162-168	0/2
1.44	27:37	30	7:59	167 164-172	1/0
1.50	28:09	32	8:35	166 164-166	0/1
1.56	28:41	32	8:34	164 162-168	1/0
1.63	29:17	36	9:36	167 162-172	1/0
1.69	29:49	32	8:25	166 162-168	0/1
1.75	30:21	32	8:29	166 164-168	0/0
1.81	30:53	32	8:30	167 166-168	0/1
1.88	31:25	32	8:31	168 166-172	0/1
1.94	31:56	32	8:29	165 160-168	1/0
2.00	32:35	38	10:14	155 120-168	1/1
2.06	36:15	3:40	58:35	161 120-174	1/0
2.13	36:52	38	10:00	174 174-176	1/0
2.19	37:19	27	7:04	174 172-176	0/1
2.25	37:43	24	6:25	173 172-176	1/1
2.31	38:06	24	6:20	173 172-174	0/1
2.38	38:30	23	6:12	174 172-176	1/1
2.44	38:53	23	6:14	174 170-176	1/1
2.50	39:15	22	5:58	174 172-178	2/1
2.56	39:40	24	6:27	173 172-174	0/0
2.63	40:31	52	13:47	164 158-170	1/0
2.69	41:09	37	10:00	167 166-168	1/1
2.75	41:45	36	9:35	166 164-168	1/0
2.81	42:19	34	9:07	165 162-168	0/1
2.88	43:01	42	11:11	155 120-164	0/0
2.94	43:36	35	9:24	152 120-182	0/0
3.00	43:59	23	6:07	176 174-178	1/0
3.06	44:22	23	6:13	175 172-178	0/1
3.13	44:44	22	5:52	176 174-178	1/1
3.19	45:07	23	6:04	176 174-178	0/1
3.25	45:29	22	5:58	177 176-178	1/0
3.31	45:52	23	6:09	176 172-180	1/1
3.38	46:15	22	5:53	177 172-180	1/1
3.44	46:40	26	6:51	176 174-178	0/1
3.50	48:00	1:20	21:13	124 104-172	1/0
3.56	48:40	40	10:39	158 118-170	1/0
3.63	49:19	39	10:28	166 164-168	1/0
3.69	49:57	38	10:04	165 162-168	0/1
3.75	50:41	44	11:48	161 156-164	0/0
3.81	51:14	34	8:57	168 120-188	0/0
3.88	51:38	23	6:09	178 176-180	1/0
3.94	52:01	23	6:08	175 174-176	0/1
4.00	52:22	22	5:45	178 174-180	1/1
4.06	52:46	23	6:14	177 176-178	0/0
4.13	53:08	22	5:55	177 176-178	1/0
4.19	53:32	24	6:31	176 172-178	1/1
4.25	53:55	23	6:09	176 174-178	1/1
4.31	54:23	28	7:20	174 172-176	1/0
4.38	58:25	4:03	1:04:45	207 202-212	1/0
4.44	59:10	44	11:48	193 160-206	1/1
4.50	59:51	41	11:03	152 112-172	1/0
4.56	1:00:20	29	7:41	172 170-174	0/1
4.62	1:00:46	26	7:03	172 170-176	0/1
4.69	1:01:15	29	7:40	171 170-172	0/1
4.75	1:01:43	28	7:25	171 168-176	0/1
4.81	1:02:13	30	8:04	171 168-174	1/0
4.87	1:02:40	27	7:13	170 168-172	0/1
4.94	1:03:11	30	8:06	171 166-172	0/0
5.00	1:03:38	28	7:20	172 170-172	1/0
5.06	1:04:08	30	7:59	170 168-172	1/1
5.12	1:04:37	28	7:35	170 166-172	0/1
5.19	1:05:05	28	7:34	169 166-170	1/0
5.24	1:05:31	26	7:53	168 166-168	0/1

Elevation

Asc 42m, Range 46m, Flat prediction 26:29

Elevation Graph

Biggest Climbs (m)	Min/mi
45 3.8%	29:07
See your biggest climbs

Cadence

169 (212 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.6	170	5.1	58:01	11:17
Walk	5.2	118	0.1	3:24	34:07
Still	6.3	-	-	4:06	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	5:57	49.82%	More
800m	2:59	6:01	56.40%	More
1km	4:19	6:56	51.25%	More
Mile	7:44	7:44	49.56%	More
5k	28:22	9:08	45.77%	More
5 miles	1:03:31	12:42	33.40%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:36	7:36	50.39
5km	25:18	8:09	51.33
5M	41:54	8:23	50.63
10km	52:45	8:29	50.34
10M	1:27:21	8:44	50.28
Half	1:56:17	8:53	49.62
20M	3:02:06	9:06	50.21
Mara	4:02:27	9:15	50.28

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