Tue 18th Apr 2017 at 9:00am by Karen S

Run > Intervals

  • Time
    57:52
  • Miles
    5.09
  • Min/mi
    11:22
  • Pacing
    74%
  • WAVA
    45.43
  • Cals
    645
  • Asc(m)
    42
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

1 mile warm up then 10 x 400m with 2 min rest break, cool down
===
1) 1m - 11:02(11:01/m) 140cal 5.44/6.71mph
2) 0.25m - 2:18(9:12/m) 34cal 6.53/6.98mph
3) 0.12m - 2:00(17:17/m) 12cal 3.47/6.4mph
4) 0.25m - 2:16(9:04/m) 33cal 6.61/7.52mph
5) 0.12m - 2:00(16:45/m) 12cal 3.58/5.7mph
6) 0.25m - 2:17(9:06/m) 33cal 6.59/7.2mph
7) 0.12m - 2:00(16:50/m) 12cal 3.56/6.42mph
8) 0.25m - 2:13(8:50/m) 33cal 6.79/7.19mph
9) 0.12m - 2:00(17:17/m) 13cal 3.47/6.85mph
10) 0.25m - 2:12(8:49/m) 33cal 6.8/7.53mph
11) 0.13m - 2:00(15:28/m) 14cal 3.88/7.26mph
12) 0.25m - 2:13(8:50/m) 32cal 6.79/7.84mph
13) 0.11m - 2:00(18:22/m) 12cal 3.27/6.68mph
14) 0.25m - 2:28(9:53/m) 32cal 6.07/7.55mph
15) 0.11m - 2:00(17:30/m) 12cal 3.43/6.78mph
16) 0.25m - 2:12(8:47/m) 33cal 6.84/7.45mph
17) 0.12m - 2:00(17:09/m) 13cal 3.5/6.8mph
18) 0.25m - 2:09(8:38/m) 32cal 6.95/7.85mph
19) 0.11m - 2:00(17:51/m) 12cal 3.36/6.12mph
20) 0.25m - 2:15(9:01/m) 32cal 6.66/7.63mph
21) 0.12m - 2:00(16:06/m) 11cal 3.73/6.11mph
22) 0.41m - 4:17(10:28/m) 55cal 5.73/6.58mph
11:02 2:18 2:00 2:16 2:00 2:17 2:00 2:13 2:00 2:12 2:00 2:13 2:00 2:28 2:00 2:12 2:00 2:09 2:00 2:15 2:00 4:17

Pace

24% 2% 15% 51% 7%

Splits

Miles Miles Time Time Split Split Min/mi /mi Ascent mtrs Asc.
0.06 39 39 10:16 0/0
0.13 1:21 42 11:16 0/0
0.19 2:02 42 11:07 0/1
0.25 2:46 43 11:33 0/5
0.31 3:30 44 11:51 0/1
0.38 4:10 40 10:36 1/1
0.44 4:49 39 10:28 0/3
0.50 5:28 39 10:27 0/1
0.56 6:09 41 10:51 1/0
0.63 6:52 43 11:22 3/0
0.69 7:32 41 10:53 0/1
0.75 8:14 41 11:00 1/0
0.81 8:55 42 11:05 1/0
0.88 9:37 42 11:11 0/0
0.94 10:18 41 11:02 1/1
1.00 11:00 42 11:06 0/1
1.06 11:35 35 9:24 0/0
1.13 12:10 35 9:13 1/0
1.19 12:44 34 9:05 1/0
1.25 13:18 35 9:12 4/0
1.31 14:23 1:04 17:08 1/2
1.38 15:23 1:00 16:00 0/3
1.44 15:54 32 8:27 0/1
1.50 16:27 33 8:49 1/0
1.56 17:03 35 9:26 0/1
1.63 17:44 41 11:03 1/0
1.69 18:47 1:03 16:42 0/0
1.75 19:40 54 14:18 0/4
1.81 20:15 35 9:17 0/2
1.88 20:49 33 8:54 0/0
1.94 21:23 35 9:15 4/0
2.00 22:06 42 11:16 1/0
2.06 23:10 1:04 17:05 0/1
2.13 24:01 52 13:44 1/0
2.19 24:35 34 9:00 1/0
2.25 25:09 34 9:01 1/0
2.31 25:42 33 8:47 0/2
2.38 26:26 44 11:49 0/1
2.44 27:30 1:04 16:59 0/0
2.50 28:18 48 12:45 1/0
2.56 28:49 32 8:26 1/0
2.63 29:23 34 9:04 4/0
2.69 29:58 35 9:15 0/3
2.75 30:38 40 10:43 0/2
2.81 31:39 1:01 16:12 1/0
2.88 32:29 50 13:23 0/1
2.94 33:02 33 8:48 1/0
3.00 33:35 33 8:51 0/1
3.06 34:09 34 8:59 1/3
3.13 34:54 45 12:01 0/2
3.19 36:00 1:07 17:46 0/0
3.25 37:06 1:06 17:33 2/0
3.31 37:39 33 8:50 2/0
3.38 38:13 33 8:50 0/1
3.44 38:46 34 8:56 1/0
3.50 39:41 55 14:42 1/0
3.56 40:47 1:06 17:30 0/0
3.63 41:24 37 9:52 1/1
3.69 41:55 32 8:26 0/1
3.75 42:29 33 8:54 0/0
3.81 43:03 34 9:08 1/0
3.88 44:02 59 15:45 1/1
3.94 45:06 1:04 17:08 5/0
4.00 45:41 34 9:08 0/2
4.06 46:11 30 8:05 0/3
4.13 46:43 32 8:34 1/1
4.19 47:17 34 9:04 0/0
4.25 48:22 1:05 17:23 0/1
4.31 49:25 1:03 16:51 1/1
4.38 49:58 32 8:39 1/0
4.44 50:31 33 8:52 0/3
4.50 51:05 34 8:56 0/2
4.56 51:47 42 11:17 0/0
4.62 52:44 57 15:10 0/0
4.69 53:39 55 14:39 2/0
4.75 54:17 38 10:07 4/0
4.81 54:56 39 10:29 1/1
4.87 55:40 44 11:39 3/0
4.94 56:20 40 10:41 3/0
5.00 56:59 39 10:30 0/0
5.06 57:35 36 9:39 0/0
5.09 57:51 16 11:06 0/0

Elevation

Asc 42m, Range 14m, Flat prediction 57:33
Elevation Graph
Biggest Climbs (m) Min/mi
14 2.0% 12:02
See your biggest climbs

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:08 8:36 43.54% More
800m 5:03 10:09 40.56% More
1km 6:20 10:11 42.09% More
Mile 10:29 10:29 43.21% More
5k 34:34 11:08 45.75% More
5 miles 56:56 11:23 45.34% More

Predictions

Dist Time Per Mile WAVA
1M 10:01 10:01 45.20
5km 34:00 10:57 46.52
5M 56:46 11:21 45.47
10km 1:11:45 11:33 45.04
10M 1:59:48 11:59 44.37
Half 2:40:15 12:14 43.28
20M 4:12:48 12:38 43.08
Mara 5:38:10 12:54 42.59
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