Tue 2nd Apr 2024 at 8:27pm by CT

Run > Intervals
  • rain
  • breezy
  • Time
    1:00:20
  • Miles
    7.04
  • Min/mi
    8:34
  • Pacing
    84.2%
  • WAVA
    70.98
  • Stride(cm)
    108
  • Cals
    719
  • Cadence
    175
  • Asc(m)
    179
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

2 x Chase. BP intervals. Raining & fairly windy.

Worked late so late going out again. Not in the best frame of mind. As always I was glad to have got it done.

5 mins WU; 6 mins (8:15); 4 mins (8:14); 3 mins (8:13); 2 mins (8:05); 4 mins (8:02); 3 mins (8:02); 2 mins (8:10); 5 x 90 secs (8:13/7:48/8:17/8:05/8:16); easy.

1) 0.53mi - 5:01(9:29/mi) 56cal 6.33/11.81mph
2) 0.75mi - 6:11(8:15/mi) 77cal 7.27/7.95mph
3) 0.19mi - 1:49(9:27/mi) 20cal 6.35/7.18mph
4) 0.51mi - 4:11(8:14/mi) 52cal 7.28/7.58mph
5) 0.15mi - 1:20(8:53/mi) 15cal 6.75/7.41mph
6) 0.37mi - 3:04(8:13/mi) 37cal 7.31/7.41mph
7) 0.16mi - 1:25(8:51/mi) 17cal 6.78/7.41mph
8) 0.26mi - 2:05(8:05/mi) 25cal 7.42/7.41mph
9) 0.16mi - 1:25(8:57/mi) 17cal 6.71/7.41mph
10) 0.51mi - 4:05(8:02/mi) 52cal 7.47/7.66mph
11) 0.17mi - 1:30(8:56/mi) 18cal 6.72/7.47mph
12) 0.38mi - 3:03(8:02/mi) 37cal 7.47/7.6mph
13) 0.16mi - 1:21(8:43/mi) 17cal 6.89/7.58mph
14) 0.26mi - 2:09(8:10/mi) 27cal 7.35/7.49mph
15) 0.15mi - 1:22(9:17/mi) 15cal 6.46/7.24mph
16) 0.19mi - 1:33(8:13/mi) 18cal 7.3/7.18mph
17) 0.11mi - 58(8:46/mi) 11cal 6.85/7.2mph
18) 0.05mi - 27(8:56/mi) 5cal 6.72/6.91mph
19) 0.2mi - 1:35(7:48/mi) 19cal 7.69/7.47mph
20) 0.16mi - 1:26(9:03/mi) 17cal 6.62/7.45mph
21) 0.19mi - 1:33(8:17/mi) 19cal 7.25/7.33mph
22) 0.16mi - 1:26(8:56/mi) 17cal 6.72/7.22mph
23) 0.2mi - 1:36(8:05/mi) 20cal 7.42/7.33mph
24) 0.15mi - 1:24(9:14/mi) 16cal 6.5/7.28mph
25) 0.19mi - 1:34(8:16/mi) 18cal 7.26/7.24mph
26) 0.74mi - 6:44(9:04/mi) 77cal 6.61/7.24mph
5:01 6:11 1:49 4:11 1:20 3:04 1:25 2:05 1:25 4:05 1:30 3:03 1:21 2:09 1:22 1:33 58 27 1:35 1:26 1:33 1:26 1:36 1:24 1:34 6:44

Pace

2% 10% 49% 39%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:13 1:13 9:45 173 172-174 11/19
0.25 2:23 1:09 9:16 173 172-178 6/1
0.38 3:32 1:09 9:16 172 170-174 2/8
0.50 4:44 1:12 9:36 172 170-174 6/3
0.63 5:50 1:06 8:50 175 172-180 7/3
0.75 6:55 1:04 8:35 175 174-176 8/2
0.88 7:57 1:02 8:17 176 174-180 5/6
1.00 8:55 58 7:42 175 174-176 4/1
1.13 9:53 58 7:46 175 174-176 6/5
1.25 10:55 1:02 8:20 175 174-178 2/5
1.38 12:05 1:10 9:18 173 170-176 3/5
1.50 13:14 1:09 9:14 173 172-174 4/4
1.63 14:17 1:03 8:20 175 172-178 5/1
1.75 15:21 1:04 8:29 175 174-176 1/9
1.88 16:21 1:00 8:00 175 174-178 10/3
2.00 17:22 1:01 8:09 175 170-176 0/6
2.13 18:29 1:07 8:56 173 172-174 3/5
2.25 19:31 1:02 8:20 176 174-180 7/2
2.38 20:33 1:02 8:17 176 174-178 4/6
2.50 21:34 1:01 8:06 176 174-178 4/7
2.63 22:39 1:05 8:42 173 172-178 2/5
2.75 23:42 1:03 8:24 175 172-176 7/1
2.88 24:43 1:01 8:08 176 174-178 3/2
3.00 25:49 1:05 8:43 174 172-178 4/1
3.13 26:53 1:04 8:34 174 172-178 4/4
3.25 27:53 1:01 8:04 176 174-178 2/1
3.38 28:56 1:02 8:17 176 174-178 5/5
3.50 29:56 1:01 8:05 177 174-180 4/2
3.63 30:55 59 7:55 175 172-182 4/5
3.75 32:03 1:07 8:57 173 172-176 1/9
3.88 33:02 1:00 7:57 176 174-180 7/0
4.00 34:03 1:00 8:04 177 174-178 9/2
4.13 35:04 1:01 8:07 177 176-180 3/8
4.25 36:08 1:04 8:36 173 172-176 1/2
4.38 37:09 1:01 8:09 175 172-178 2/2
4.50 38:11 1:02 8:13 177 174-178 0/7
4.63 39:18 1:08 9:00 175 172-180 5/1
4.75 40:24 1:06 8:45 175 172-178 4/2
4.88 41:26 1:02 8:13 177 176-178 3/4
5.00 42:32 1:06 8:51 173 172-176 2/3
5.13 43:34 1:02 8:16 175 172-176 1/7
5.25 44:32 58 7:43 177 176-178 6/1
5.38 45:40 1:08 9:02 174 170-178 4/6
5.50 46:43 1:03 8:23 177 174-182 4/1
5.63 47:47 1:04 8:31 176 172-180 3/2
5.75 48:53 1:07 8:55 173 172-176 2/6
5.88 49:54 1:01 8:08 178 176-180 2/3
6.00 51:00 1:06 8:48 176 170-182 8/5
6.13 52:07 1:07 8:57 173 172-176 4/4
6.25 53:09 1:02 8:13 176 176-178 2/1
6.38 54:14 1:05 8:38 174 172-178 5/2
6.50 55:19 1:05 8:43 173 172-174 2/4
6.63 56:29 1:10 9:19 173 172-174 5/3
6.75 57:38 1:09 9:15 174 172-176 2/5
6.87 58:44 1:06 8:46 174 172-176 6/3
7.00 59:52 1:08 9:05 174 168-176 1/6
7.04 1:01:05 1:13 +45 27:22 162 132-176 1/0

Elevation

Asc 179m, Range 22m, Flat prediction 1:00:27
Elevation Graph
Biggest Climbs (m) Min/mi
19 4.6% 8:06
See your biggest climbs

Cadence

175 (182 max) Stride Length: 108cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.7 174 7 1:00:15 8:40
Walk 0.1 132 0 5 20:10
Pause 1.2 - - 45 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:55 7:44 54.84% More
800m 3:58 8:00 60.26% More
1km 5:03 8:07 61.60% More
Mile 8:09 8:09 64.12% More
5k 25:52 8:19 70.66% More
5 miles 41:55 8:23 71.33% More
10k 52:34 8:28 71.31% More

Predictions

Dist Time Per Mile WAVA
1M 7:37 7:37 68.66
5km 25:21 8:10 72.08
5M 41:59 8:24 71.23
10km 52:51 8:30 70.92
10M 1:27:31 8:45 70.79
Half 1:56:32 8:54 69.56
20M 3:02:29 9:07 70.19
Mara 4:02:57 9:16 70.01
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