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

Run > Intervals

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Time
1:19:01
Miles
10.10
Min/mi
7:49
Pacing
0%
WAVA
56.15
Stride(cm)
123
Cals
1205
Cadence
168
Asc(m)
42
Hillscore
6
Surface
Road

intervals

Notes & Comments

Rixon intervals

1800
5 x 800
1800

Split Summary
===
1) 1m - 7:55(7:55/m) 121cal 7.59/7.91mph
2) 1m - 7:54(7:54/m) 124cal 7.6/7.89mph
3) 1m - 7:56(7:56/m) 122cal 7.56/8.04mph
4) 0.68m - 5:51(8:34/m) 82cal 7/7.22mph

5) 1m - 6:49(6:49/m) 120cal 8.8/9.71mph
6) 0.13m - 53(6:45/m) 16cal 8.89/9.25mph

7) 0.18m - 2:09(11:53/m) 21cal 5.05/9.25mph
8) 0.09m - 1:50(19:22/m) 7cal 3.1/4.93mph
9) 0.47m - 3:03(6:28/m) 56cal 9.28/9.96mph - 1
10) 0.1m - 1:15(12:18/m) 13cal 4.88/9.06mph
11) 0.47m - 3:00(6:21/m) 55cal 9.45/9.85mph -2
12) 0.11m - 1:29(13:18/m) 13cal 4.51/9.31mph
13) 0.48m - 3:04(6:26/m) 56cal 9.34/9.52mph - 3
14) 0.1m - 1:30(14:44/m) 11cal 4.07/9.5mph
15) 0.47m - 2:56(6:13/m) 54cal 9.65/10.04mph - 4
16) 0.1m - 1:24(13:55/m) 11cal 4.31/9.93mph
17) 0.47m - 2:57(6:15/m) 55cal 9.6/10.06mph - 5
18) 0.01m - 1:11(1:20:12/m) 2cal 0.75/9.85mph

19) 1m - 6:28(6:28/m) 120cal 9.29/10.08mph
20) 0.14m - 55(6:34/m) 16cal 9.14/9.48mph

21) 0.01m - 33(1:12:46/m) 1cal 0.83/9.46mph
22) 1m - 7:31(7:31/m) 122cal 7.99/8.87mph
23) 0.07m - 30(7:36/m) 7cal 7.9/7.56mph

7:55 7:54 7:56 5:51 6:49 53 2:09 1:50 3:03 1:15 3:00 1:29 3:04 1:30 2:56 1:24 2:57 1:11 6:28 55 33 7:31 30

Pin Map

0mi in 0

Pace

12%

34%

46%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	58	58	7:45	158 122-172	2/0
0.25	1:56	57	7:39	169 166-172	8/0
0.38	2:56	1:01	8:06	164 162-166	3/0
0.50	3:57	1:01	8:05	163 162-164	0/2
0.63	4:58	1:02	8:13	163 160-166	0/2
0.75	5:56	58	7:44	165 162-168	3/0
0.88	6:55	59	7:52	165 162-168	2/0
1.00	7:54	59	7:48	166 162-170	0/1
1.13	8:52	58	7:42	164 162-166	0/9
1.25	9:51	1:00	7:57	165 162-170	0/4
1.38	10:49	57	7:38	167 164-170	4/0
1.50	11:51	1:03	8:20	168 166-172	9/0
1.63	12:50	59	7:54	164 162-166	0/2
1.75	13:48	58	7:46	164 160-166	0/7
1.88	14:46	57	7:39	166 164-168	0/1
2.00	15:48	1:02	8:14	168 164-172	5/0
2.13	16:46	59	7:48	166 164-168	2/0
2.25	17:44	58	7:46	167 164-170	2/1
2.38	18:41	56	7:31	166 164-170	2/2
2.50	19:39	58	7:45	165 164-168	0/6
2.63	20:36	58	7:41	167 164-168	0/1
2.75	21:32	56	7:24	166 164-168	1/1
2.88	22:35	1:03	8:20	168 166-170	3/0
3.00	39:57	17:22	2:18:59	164 160-170	1/2
3.13	41:03	1:06	8:44	164 162-166	0/4
3.25	42:06	1:04	8:29	165 162-168	2/0
3.38	43:11	1:05	8:37	169 166-172	6/0
3.50	44:14	1:03	8:21	166 162-168	1/3
3.63	45:17	1:04	8:31	167 162-172	0/0
3.75	49:20	4:03	32:23	161 120-176	2/3
3.88	50:22	1:02	8:17	171 170-174	3/0
4.00	51:16	53	7:05	169 168-172	3/1
4.13	52:07	51	6:48	170 166-174	0/3
4.25	52:58	51	6:50	172 168-176	1/1
4.38	53:46	48	6:24	171 168-172	0/2
4.50	54:33	47	6:19	170 168-172	0/2
4.63	55:21	48	6:25	172 170-176	0/2
4.75	56:13	52	6:56	172 166-176	5/0
4.88	57:43	1:29	11:55	165 152-174	0/0
5.00	59:11	1:28	11:44	161 146-166	0/1
5.13	1:03:41	4:31	36:06	143 112-176	0/0
5.25	1:04:45	1:04	8:31	174 172-178	0/2
5.38	1:05:34	49	6:33	176 174-178	0/2
5.50	1:06:26	52	6:53	175 170-180	5/0
5.63	1:07:28	1:02	8:18	166 160-172	0/0
5.75	1:08:35	1:07	8:55	173 162-176	0/1
5.88	1:09:22	47	6:16	174 170-178	0/4
6.00	1:10:12	50	6:37	175 172-178	2/1
6.13	1:11:00	48	6:27	171 168-178	2/0
6.25	1:12:35	1:35	12:43	151 112-170	0/0
6.38	1:13:22	47	6:14	173 170-176	0/1
6.50	1:14:10	47	6:20	172 170-174	0/3
6.63	1:15:00	50	6:42	173 168-176	4/0
6.75	1:16:03	1:03	8:25	161 114-172	1/0
6.87	1:17:25	1:22	10:56	164 116-176	0/1
7.00	1:18:12	47	6:16	174 168-188	0/3
7.12	1:18:59	47	6:13	174 172-178	0/1
7.25	1:19:46	48	6:21	176 172-182	4/0
7.37	1:21:05	1:19	10:32	154 116-178	1/0
7.50	1:22:04	59	7:52	176 172-180	0/0
7.62	1:22:51	46	6:10	173 170-176	0/4
7.75	1:23:40	50	6:36	175 172-180	3/0
7.87	1:25:27	1:47	14:15	173 170-178	1/0
8.00	1:28:13	2:46	22:05	157 120-178	1/0
8.12	1:29:12	1:00	7:59	173 170-178	5/0
8.25	1:30:03	51	6:47	170 168-172	0/4
8.37	1:30:50	47	6:14	173 172-176	1/0
8.50	1:31:36	46	6:11	174 172-180	0/4
8.62	1:32:21	45	5:57	174 172-178	1/0
8.75	1:33:07	46	6:09	173 170-178	0/4
8.87	1:33:57	50	6:39	175 172-178	3/0
9.00	1:34:46	49	6:35	172 170-176	1/0
9.12	1:39:23	4:36	36:50	163 120-176	0/0
9.25	1:40:22	59	7:55	171 168-174	2/4
9.37	1:41:15	53	7:06	172 168-174	0/4
9.50	1:42:11	55	7:23	174 172-174	3/0
9.62	1:43:13	1:02	8:19	171 168-174	6/0
9.75	1:44:08	55	7:22	168 166-172	1/3
9.87	1:45:02	54	7:09	168 166-172	0/8
10.00	1:46:01	59	7:53	169 166-172	1/2
10.10	1:46:48	47	8:02	168 166-172	1/2

Elevation

Asc 42m, Range 19m, Flat prediction 1:15:57

Elevation Graph

Biggest Climbs (m)	Min/mi
16 3.5%	8:04
14 2.6%	7:44
12 1.7%	13:23
12 2.3%	7:41
11 2.6%	7:57
See your biggest climbs

Cadence

168 (188 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	70.5	169	9.9	1:15:20	7:35
Walk	12.1	119	0.2	12:53	1:23:06
Still	17.4	-	-	18:36	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:02	49.15%	More
800m	3:03	6:07	55.35%	More
1km	3:51	6:12	57.45%	More
Mile	6:26	6:26	59.56%	More
5k	25:07	8:05	51.70%	More
5 miles	42:57	8:35	49.40%	More
10k	56:13	9:03	47.24%	More
10 miles	1:45:59	10:36	41.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:49	6:49	56.18
5km	22:39	7:17	57.34
5M	37:30	7:30	56.57
10km	47:13	7:36	56.24
10M	1:18:11	7:49	56.18
Half	1:44:06	7:57	55.42
20M	2:43:01	8:09	56.08
Mara	3:37:02	8:17	56.17

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