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Tue 5th Nov 2024 at 8:36am by simonkissam

Run > Intervals

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Time
1:06:33
Miles
9.63
Min/mi
6:55
Pacing
24.1%
WAVA
62.54
Stride(cm)
135
Cals
1438
Cadence
172
Asc(m)
97
Hillscore
5
Surface
Road

Notes & Comments

1) 1.99mi - 15:00(7:33/mi) 300cal 7.95/9.2mph
2) 0.76mi - 4:00(5:18/mi) 115cal 11.31/11.75mph
3) 0.23mi - 2:00(8:37/mi) 37cal 6.96/10.83mph
4) 0.77mi - 4:00(5:14/mi) 111cal 11.47/12.17mph
5) 0.21mi - 2:00(9:23/mi) 35cal 6.4/11.52mph
6) 0.76mi - 4:00(5:14/mi) 115cal 11.48/12.33mph
7) 0.23mi - 2:00(8:46/mi) 35cal 6.85/12.19mph
8) 0.75mi - 4:00(5:18/mi) 113cal 11.32/12.21mph
9) 0.21mi - 2:01(9:40/mi) 29cal 6.21/11.21mph
10) 0.76mi - 4:00(5:15/mi) 111cal 11.43/13.25mph
11) 0.22mi - 2:01(9:02/mi) 33cal 6.65/10.25mph
12) 0.6mi - 3:31(5:50/mi) 83cal 10.29/13.73mph
13) 2.14mi - 18:00(8:26/mi) 321cal 7.12/11.71mph

15min warmup. 5x4min @ 10k effort with 2min jog rest into 4x30/30s. 18 min cooldown. Hit 5:18 pace (downhill), 5:14, 5:14, 5:18 (uphill), 5:15 pace. Then wanted to do 6x30/30s but legs were pretty cooked so was really struggling to turnover so only did 4. Happy with the 10k pieces though, not that fast but pretty consistent and was good to push deep. Fourth one I was feeling it but told myself it was gonna hurt and that was okay and ended up running pretty fast despite it being pretty uphill. Last one I was moving but must've slowed down towards end, so not super fast but oh well that's okay. 30/30s were flops as mentioned, but it's okay. Last effort before 5k tt on friday.

15:00 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:01 4:00 2:01 3:31 18:00

Pace

12%

21%

30%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:27	1:27 +30	11:35	170 118-178	5/6
0.25	2:24	57	7:38	174 170-180	3/6
0.38	3:19	55	7:17	171 170-174	4/1
0.50	4:16	57	7:36	171 170-174	4/1
0.63	5:10	54	7:12	171 170-174	2/1
0.75	6:17	1:08 +11	9:00	171 170-176	2/2
0.88	7:12	54	7:15	172 170-174	1/3
1.00	8:07	55	7:24	171 168-174	1/3
1.13	9:05	58	7:40	170 166-174	7/1
1.25	10:02	57	7:35	171 164-174	2/5
1.38	10:54	52	6:56	171 168-174	1/5
1.50	11:55	1:01	8:12	170 162-172	0/7
1.63	13:25	1:30 +34	11:57	171 120-184	5/1
1.75	14:23	58	7:44	171 170-174	6/2
1.88	15:20	58	7:40	170 166-172	0/6
2.00	20:17	4:56 +3:58	39:30	166 118-178	0/6
2.13	20:56	39	5:15	187 178-198	3/2
2.25	21:35	39	5:13	187 186-188	4/4
2.38	22:13	38	5:03	187 186-188	1/4
2.50	22:53	40	5:19	185 182-188	0/4
2.63	23:35	42	5:39	185 184-186	4/4
2.75	24:15	40	5:19	185 184-186	4/5
2.88	25:19	1:04	8:33	169 162-186	4/4
3.00	26:22	1:03	8:22	168 162-190	3/2
3.13	27:02	40	5:19	185 182-188	3/2
3.25	27:43	41	5:29	183 180-186	9/8
3.38	28:21	38	5:07	184 182-186	3/4
3.50	29:03	41	5:31	185 184-188	7/1
3.63	29:39	36	4:50	184 184-186	1/7
3.75	30:16	37	4:59	185 184-188	3/2
3.88	31:26	1:09	9:14	162 158-184	5/4
4.00	32:28	1:03	8:23	165 112-188	8/2
4.13	33:08	40	5:19	183 180-184	2/9
4.25	33:48	39	5:16	183 180-186	4/4
4.38	34:28	40	5:21	184 184-186	4/3
4.50	35:08	40	5:20	185 184-186	3/4
4.63	35:47	39	5:10	185 184-188	3/3
4.75	36:31	44	5:52	181 156-188	4/4
4.88	37:35	1:05	8:37	165 162-168	4/5
5.00	38:33	58	7:42	171 160-188	7/8
5.13	39:11	37	5:00	183 182-184	7/3
5.25	39:50	40	5:19	184 182-186	8/4
5.38	40:28	38	5:02	183 182-188	10/2
5.50	41:08	40	5:18	183 182-186	1/4
5.63	41:47	39	5:16	183 180-186	1/6
5.75	42:52	1:04	8:34	163 118-188	2/5
5.88	43:58	1:06	8:50	159 158-160	1/5
6.00	44:41	43	5:47	174 160-192	4/5
6.13	45:22	41	5:26	185 184-188	5/7
6.25	45:58	36	4:45	185 184-188	7/7
6.38	46:35	38	5:03	186 184-190	2/3
6.50	47:17	41	5:30	184 182-188	3/2
6.63	48:00	43	5:44	183 182-184	7/6
6.75	48:53	53	7:05	167 152-186	10/9
6.87	50:01	1:08	9:07	159 152-164	4/5
7.00	50:44	43	5:42	180 160-200	5/4
7.12	52:51	2:07 +1:18	16:56	176 106-200	5/3
7.25	53:42	51	6:44	176 162-198	4/3
7.37	54:20	39	5:11	183 162-194	5/1
7.50	55:04	43	5:46	180 162-194	6/1
7.62	57:04	2:00 +54	15:59	159 118-194	5/4
7.75	58:09	1:06	8:45	163 160-168	2/4
7.87	59:11	1:01	8:11	164 162-166	1/6
8.00	1:00:23	1:13	9:40	164 154-168	5/2
8.12	1:01:33	1:10 +11	9:21	163 118-172	6/1
8.25	1:02:36	1:03	8:23	168 164-172	4/1
8.37	1:03:44	1:08	9:03	164 160-166	3/5
8.50	1:04:51	1:07	8:52	164 158-166	1/4
8.62	1:05:50	59	7:54	167 162-170	3/1
8.75	1:06:51	1:01	8:08	170 168-170	3/1
8.87	1:07:53	1:02	8:15	168 166-172	3/2
9.00	1:08:53	1:00	8:01	168 166-172	2/3
9.12	1:09:54	1:02	8:13	166 164-168	2/5
9.25	1:10:58	1:04	8:30	166 160-170	1/4
9.37	1:11:57	58	7:47	167 158-172	3/2
9.50	1:13:03	1:06	8:51	164 162-166	4/2
9.62	1:14:02	59	7:52	165 164-168	3/4
9.63	1:14:08	6	11:55	164 164-164	0/0

Elevation

Asc 97m, Range 27m, Flat prediction 1:04:43

Elevation Graph

Biggest Climbs (m)	Min/mi
18 1.9%	5:44
17 1.9%	9:40
15 2.7%	8:55
See your biggest climbs

Cadence

172 (200 max) Stride Length: 135cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.9	173	9.6	1:05:49	6:57
Walk	10.1	116	0.1	7:34	2:02:34
Pause	1.0	-	-	45	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:12	4:48	60.37%	More
800m	2:30	5:03	67.21%	More
1km	3:12	5:09	69.57%	More
Mile	5:57	5:57	65.03%	More
5k	18:45	6:02	68.36%	More
5 miles	30:27	6:05	69.20%	More
10k	41:57	6:45	62.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:02	6:02	64.09
5km	20:04	6:28	63.87
5M	33:13	6:39	63.42
10km	41:50	6:44	63.11
10M	1:09:16	6:56	62.44
Half	1:32:13	7:02	61.82
20M	2:24:25	7:13	62.14
Mara	3:12:16	7:20	62.67

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