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Mon 12th May 2025 at 7:45pm by paulcook

Run > Intervals
  • Time
    35:25
  • Miles
    4.09
  • Min/mi
    8:40
  • Pacing
    42.1%
  • WAVA
    52.88
  • Stride(cm)
    119
  • Cals
    522
  • Cadence
    156
  • Asc(m)
    18
  • Surface
    Road

Notes & Comments

1) 0.44mi - 3:46(8:40/mi) 80/90rpm 6.92/7.4mph
2) 0.03mi - 11(6:58/mi) 84/92rpm 8.61/8.9mph
3) 0.05mi - 23(8:29/mi) 80/86rpm 7.07/9.28mph
4) 0.03mi - 11(5:56/mi) 85/94rpm 10.11/10.65mph
5) 0.04mi - 21(9:09/mi) 79/88rpm 6.55/10.6mph
6) 0.04mi - 14(5:42/mi) 85/91rpm 10.51/11.79mph
7) 0.27mi - 2:56(10:48/mi) 71/89rpm 5.55/11.79mph
8) 0.6mi - 3:42(6:08/mi) 85/95rpm 9.77/11.88mph
9) 0.06mi - 2:13(35:23/mi) 47/86rpm 1.7/9.86mph
10) 0.6mi - 3:39(6:05/mi) 86/94rpm 9.86/13.15mph
11) 0.05mi - 2:21(49:56/mi) 44/85rpm 1.2/9.8mph
12) 0.6mi - 3:44(6:12/mi) 86/95rpm 9.68/11.32mph
13) 0.06mi - 2:19(37:56/mi) 49/88rpm 1.58/10.13mph
14) 0.61mi - 3:39(5:59/mi) 87/95rpm 10.03/12.08mph
15) 0.61mi - 5:44(9:19/mi) 78/92rpm 6.43/9.57mph
3:46 11 23 11 21 14 2:56 3:42 2:13 3:39 2:21 3:44 2:19 3:39 5:44

Pace

18% 24% 3% 3% 41% 11%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.06 34 34 8:56 158 154-168 61/1
0.13 1:07 34 8:56 160 156-174 2/1
0.19 1:38 31 8:09 160 154-174 2/1
0.25 2:09 32 8:26 159 152-168 0/1
0.31 2:43 33 8:55 158 152-172 3/2
0.38 3:14 31 8:19 162 156-180 3/3
0.44 3:47 33 8:46 159 150-168 2/0
0.50 4:16 30 7:54 164 156-184 1/1
0.56 4:44 27 7:15 165 152-188 2/1
0.63 5:08 25 6:39 165 150-182 2/1
0.69 5:40 32 8:33 156 146-168 3/3
0.75 6:12 32 8:30 159 150-178 3/3
0.81 6:43 31 8:14 159 154-168 0/2
0.88 7:30 46 12:23 135 98-170 0/1
0.94 8:19 49 13:07 109 84-190 0/0
1.00 8:41 22 5:57 176 170-188 2/2
1.06 9:04 23 6:05 173 166-182 2/2
1.13 9:27 23 6:11 171 164-182 1/1
1.19 9:51 24 6:17 172 168-184 1/1
1.25 10:13 23 6:03 170 164-182 3/3
1.31 10:37 23 6:14 169 162-176 1/1
1.38 11:01 24 6:26 171 168-174 0/2
1.44 11:25 24 6:19 170 162-182 0/0
1.50 11:50 26 6:54 171 160-182 1/0
1.56 13:58 2:07 33:55 92 80-160 2/1
1.63 14:21 24 6:18 175 154-188 1/0
1.69 14:43 22 5:46 174 166-188 1/1
1.75 15:05 22 5:59 174 168-184 3/3
1.81 15:28 23 6:06 172 166-182 2/3
1.88 15:52 24 6:17 172 168-184 0/0
1.94 16:15 23 6:08 170 162-180 1/2
2.00 16:39 24 6:21 171 164-184 1/3
2.06 17:02 24 6:19 172 164-182 3/4
2.13 17:26 23 6:12 172 164-184 2/1
2.19 18:18 52 13:54 119 88-172 2/2
2.25 20:14 1:56 30:56 108 46-190 2/2
2.31 20:38 24 6:27 175 170-188 1/1
2.38 21:01 23 6:03 175 172-190 6/4
2.44 21:24 23 6:10 174 172-186 4/4
2.50 21:48 24 6:22 170 162-178 2/3
2.56 22:11 24 6:19 173 168-186 3/2
2.63 22:35 24 6:18 170 162-190 2/2
2.69 22:59 24 6:19 172 166-184 4/5
2.75 23:22 23 6:14 172 166-182 1/2
2.81 23:54 32 8:35 165 88-184 2/1
2.88 25:59 2:05 33:12 89 84-132 1/1
2.94 26:25 26 6:55 174 142-188 1/0
3.00 26:47 23 6:00 176 176-178 4/2
3.06 27:09 22 5:54 176 176-178 2/3
3.13 27:32 22 5:58 177 174-182 1/2
3.19 27:54 23 6:03 176 172-190 2/2
3.25 28:18 24 6:17 173 170-188 2/2
3.31 28:41 23 6:15 173 166-186 1/1
3.38 29:03 22 5:46 175 170-188 1/1
3.44 29:26 23 6:06 175 166-188 1/1
3.50 30:06 40 10:41 142 98-184 1/2
3.56 30:42 36 9:33 155 144-170 2/2
3.63 31:16 34 9:03 159 152-172 1/1
3.69 31:49 34 8:57 159 154-172 0/1
3.75 32:23 34 9:07 160 154-174 1/5
3.81 32:58 35 9:13 160 156-176 0/2
3.88 33:28 30 7:58 159 150-168 2/1
3.94 34:00 32 8:35 161 154-172 2/1
4.00 34:32 32 8:30 162 156-172 4/1
4.06 35:07 35 9:27 160 156-172 0/2
4.09 35:24 17 10:11 161 158-174 2/1

Elevation

Asc 18m, Range 66m, Flat prediction 35:25
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

156 (190 max) Stride Length: 119cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 78.3 166 3.9 27:44 7:08
Walk 13.3 91 0.2 4:43 23:09
Still 8.3 - - 2:57 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:44 56.30% More
800m 2:57 5:55 63.61% More
1km 3:49 6:08 64.55% More
Mile 7:22 7:22 57.40% More
5k 26:27 8:31 53.51% More

Predictions

Dist Time Per Mile WAVA
1M 7:57 7:57 53.19
5km 26:28 8:31 53.48
5M 43:49 8:46 52.57
10km 55:10 8:53 52.10
10M 1:31:22 9:08 51.59
Half 2:01:39 9:17 51.10
20M 3:10:29 9:31 50.97
Mara 4:13:37 9:41 51.14
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