Mon 5th Jun 2017 at 9:00am by snogard
Run > Intervals
- Good
- rain
- breezy
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Time
48:00
-
Miles 4.10
-
Min/mi 11:42
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Pacing
84%
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WAVA
50.08
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Stride(cm)
89
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Cals
422
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Cadence
154
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Asc(m)
42
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Hillscore
2
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Surface
Road
Notes & Comments
1 comments
Split Summary
===
1) 0.77m - 10:00(13:01/m) 70cal 4.61/7.12mph
2) 0.43m - 5:00(11:38/m) 41cal 5.16/7.81mph
3) 0.18m - 2:00(11:23/m) 17cal 5.27/8.62mph
4) 0.48m - 5:00(10:29/m) 54cal 5.72/6.66mph
5) 0.15m - 2:00(13:16/m) 15cal 4.52/6.68mph
6) 0.49m - 5:00(10:11/m) 56cal 5.89/7.01mph
7) 0.18m - 2:00(11:11/m) 16cal 5.36/6.57mph
8) 0.49m - 5:00(10:14/m) 56cal 5.86/6.57mph
9) 0.19m - 2:00(10:45/m) 21cal 5.58/5.93mph
10) 0.75m - 10:00(13:20/m) 76cal 4.5/6.28mph
===
1) 0.77m - 10:00(13:01/m) 70cal 4.61/7.12mph
2) 0.43m - 5:00(11:38/m) 41cal 5.16/7.81mph
3) 0.18m - 2:00(11:23/m) 17cal 5.27/8.62mph
4) 0.48m - 5:00(10:29/m) 54cal 5.72/6.66mph
5) 0.15m - 2:00(13:16/m) 15cal 4.52/6.68mph
6) 0.49m - 5:00(10:11/m) 56cal 5.89/7.01mph
7) 0.18m - 2:00(11:11/m) 16cal 5.36/6.57mph
8) 0.49m - 5:00(10:14/m) 56cal 5.86/6.57mph
9) 0.19m - 2:00(10:45/m) 21cal 5.58/5.93mph
10) 0.75m - 10:00(13:20/m) 76cal 4.5/6.28mph
10:00 5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00 10:00
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 43 | 43 | 11:25 | 164 162-166 | 1/0 |
0.13 | 1:35 | 52 | 13:57 | 161 122-240 | 1/0 |
0.19 | 2:20 | 45 | 12:04 | 156 154-158 | 0/1 |
0.25 | 3:20 | 1:00 | 15:56 | 121 118-124 | 0/1 |
0.31 | 4:10 | 50 | 13:22 | 150 120-160 | 0/1 |
0.38 | 4:57 | 47 | 12:32 | 158 156-162 | 0/0 |
0.44 | 5:46 | 49 | 13:08 | 157 156-158 | 1/0 |
0.50 | 6:39 | 52 | 13:57 | 157 156-158 | 0/1 |
0.56 | 7:26 | 48 | 12:43 | 159 156-162 | 0/3 |
0.63 | 8:13 | 47 | 12:33 | 157 156-160 | 0/5 |
0.69 | 8:55 | 41 | 10:59 | 159 156-162 | 0/4 |
0.75 | 9:46 | 51 | 13:38 | 155 154-158 | 0/1 |
0.81 | 10:34 | 49 | 12:56 | 155 152-160 | 5/0 |
0.88 | 11:27 | 53 | 14:08 | 163 160-166 | 3/0 |
0.94 | 12:11 | 43 | 11:35 | 165 164-166 | 4/0 |
1.00 | 12:58 | 47 | 12:37 | 157 124-164 | 1/1 |
1.06 | 13:38 | 40 | 10:33 | 162 160-164 | 0/1 |
1.13 | 14:11 | 34 | 9:00 | 164 162-164 | 1/2 |
1.19 | 14:53 | 41 | 10:59 | 161 160-162 | 5/0 |
1.25 | 15:38 | 45 | 12:05 | 153 122-160 | 2/1 |
1.31 | 16:21 | 43 | 11:23 | 157 156-158 | 0/2 |
1.38 | 17:00 | 40 | 10:36 | 161 156-172 | 1/0 |
1.44 | 17:37 | 36 | 9:41 | 161 160-162 | 0/3 |
1.50 | 18:18 | 42 | 11:05 | 158 156-160 | 2/0 |
1.56 | 18:58 | 39 | 10:29 | 159 158-162 | 2/0 |
1.63 | 19:40 | 42 | 11:20 | 159 158-160 | 3/0 |
1.69 | 20:19 | 39 | 10:29 | 160 158-162 | 0/3 |
1.75 | 20:58 | 38 | 10:14 | 160 156-162 | 0/1 |
1.81 | 21:36 | 39 | 10:20 | 160 158-160 | 1/0 |
1.88 | 22:26 | 49 | 13:06 | 148 122-162 | 0/1 |
1.94 | 23:07 | 41 | 11:04 | 155 126-162 | 0/1 |
2.00 | 23:58 | 51 | 13:41 | 148 122-158 | 3/0 |
2.06 | 24:35 | 37 | 9:49 | 160 158-162 | 0/2 |
2.13 | 25:12 | 37 | 9:52 | 158 158-160 | 0/3 |
2.19 | 25:46 | 34 | 8:58 | 160 158-162 | 0/1 |
2.25 | 26:27 | 41 | 10:53 | 158 156-160 | 2/0 |
2.31 | 27:04 | 37 | 9:50 | 160 160-160 | 1/0 |
2.38 | 27:45 | 42 | 11:08 | 158 158-160 | 1/0 |
2.44 | 28:25 | 40 | 10:43 | 158 156-160 | 0/0 |
2.50 | 29:09 | 43 | 11:34 | 152 122-158 | 1/0 |
2.56 | 29:56 | 47 | 12:36 | 141 122-158 | 1/0 |
2.63 | 30:33 | 37 | 9:54 | 159 158-160 | 0/4 |
2.69 | 31:09 | 36 | 9:33 | 160 158-162 | 0/2 |
2.75 | 31:47 | 38 | 10:04 | 159 158-160 | 0/1 |
2.81 | 32:25 | 38 | 10:05 | 158 158-160 | 0/1 |
2.88 | 33:03 | 39 | 10:17 | 159 156-162 | 0/1 |
2.94 | 33:42 | 38 | 10:16 | 159 156-162 | 0/1 |
3.00 | 34:20 | 38 | 10:15 | 159 158-160 | 0/1 |
3.06 | 34:58 | 38 | 10:05 | 160 158-162 | 0/1 |
3.13 | 35:37 | 39 | 10:27 | 160 158-160 | 1/0 |
3.19 | 36:17 | 40 | 10:38 | 160 158-160 | 3/0 |
3.25 | 36:57 | 40 | 10:35 | 161 160-162 | 1/0 |
3.31 | 37:39 | 42 | 11:20 | 160 158-164 | 1/0 |
3.38 | 38:34 | 55 | 14:32 | 144 122-160 | 0/0 |
3.44 | 39:30 | 56 | 15:01 | 122 122-122 | 1/0 |
3.50 | 40:24 | 54 | 14:28 | 127 120-160 | 1/0 |
3.56 | 41:06 | 41 | 11:02 | 159 158-160 | 1/0 |
3.63 | 41:46 | 40 | 10:44 | 159 156-160 | 1/0 |
3.69 | 42:22 | 36 | 9:40 | 158 156-158 | 0/0 |
3.75 | 43:00 | 38 | 10:14 | 158 156-160 | 0/1 |
3.81 | 43:39 | 39 | 10:23 | 157 156-158 | 0/1 |
3.88 | 44:28 | 49 | 13:02 | 143 122-158 | 0/1 |
3.94 | 45:28 | 59 | 15:48 | 124 122-128 | 0/1 |
4.00 | 46:28 | 1:00 | 16:08 | 122 122-124 | 0/1 |
4.06 | 47:28 | 1:00 | 16:03 | 122 122-124 | 1/0 |
4.09 | 47:51 | 23 | 15:56 | 122 122-122 | 0/0 |
Elevation
Asc 42m,
Range 25m, Flat prediction 47:34
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
16 6.6% | 14:30 |
See your biggest climbs |
Cadence
154 (240 max)
Stride Length: 89cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 80.0 | 159 | 3.5 | 38:16 | 10:59 |
Walk | 20.0 | 122 | 0.6 | 9:35 | 15:58 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:10 | 10:10 | 50.83 |
5km | 35:23 | 11:23 | 51.03 |
5M | 59:43 | 11:57 | 49.46 |
10km | 1:15:50 | 12:12 | 48.82 |
10M | 2:07:59 | 12:48 | 47.79 |
Half | 2:52:15 | 13:09 | 46.45 |
20M | 4:34:21 | 13:43 | 46.06 |
Mara | 6:09:14 | 14:06 | 45.43 |
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