Thu 15th Jun 2017 at 6:00pm by K5 Gus

Run > Intervals

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Time
57:46
Miles
6.31
Min/mi
9:09
Pacing
41%
WAVA
53.15
Stride(cm)
103
Cals
723
Cadence
171
Asc(m)
42
Hillscore
8
Surface
Road

Notes & Comments

Pyramids with Dan :

400m - 1:31 uphill
800m - 3:07 up, turn, down
1200m - 4:16 downhill
1600m - 6:57 uphill
1200m - 4:29 downhill
800m - 2:59 downhill
400m - 1:35 uphill

Split Summary
===
1) 0.89m - 9:25(10:35/m) 105cal 5.67/6.14mph
2) 0.25m - 1:31(6:01/m) 28cal 9.96/10.33mph
3) 0.05m - 1:01(21:46/m) 5cal 2.76/9.93mph
4) 0.5m - 3:07(6:11/m) 60cal 9.7/10.87mph
5) 0.13m - 2:09(16:47/m) 13cal 3.58/10.21mph
6) 0.75m - 4:16(5:42/m) 86cal 10.54/11.37mph
7) 0.14m - 2:33(17:42/m) 13cal 3.39/9.25mph
8) 1m - 6:57(6:58/m) 117cal 8.61/10.6mph
9) 0.12m - 3:14(26:24/m) 12cal 2.27/8.41mph
10) 0.75m - 4:29(5:58/m) 85cal 10.05/10.67mph
11) 0.06m - 2:31(41:10/m) 8cal 1.46/9.71mph
12) 0.51m - 2:59(5:52/m) 58cal 10.23/11.25mph
13) 0.06m - 1:31(27:36/m) 5cal 2.17/10.48mph
14) 0.25m - 1:35(6:17/m) 29cal 9.55/11.17mph
15) 0.85m - 10:26(12:17/m) 99cal 4.89/8.66mph

9:25 1:31 1:01 3:07 2:09 4:16 2:33 6:57 3:14 4:29 2:31 2:59 1:31 1:35 10:26

Pin Map

0mi in 0

Pace

32%

25%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	42	42	11:18	172 162-176	4/0
0.13	1:22	39	10:27	171 168-174	0/0
0.19	2:00	39	10:20	170 168-172	3/0
0.25	2:45	45	12:01	169 166-170	4/0
0.31	3:26	41	10:55	171 168-172	2/0
0.38	4:04	38	10:09	170 168-172	0/0
0.44	4:41	37	9:49	171 168-174	3/0
0.50	5:24	42	11:19	172 172-174	1/0
0.56	6:05	41	11:01	172 170-174	0/2
0.63	6:45	40	10:33	172 170-174	4/0
0.69	7:20	36	9:32	172 170-176	4/0
0.75	7:59	38	10:12	172 170-174	0/0
0.81	8:37	38	10:10	172 170-174	3/0
0.88	9:16	39	10:26	172 168-174	1/0
0.94	9:42	26	6:54	182 172-196	3/0
1.00	10:04	22	5:54	195 194-196	1/0
1.06	10:28	24	6:23	194 190-196	1/0
1.13	10:49	22	5:46	192 190-194	0/1
1.19	11:56	1:06	17:41	153 110-192	0/0
1.25	12:19	24	6:20	175 110-194	0/0
1.31	12:42	23	6:08	192 192-194	2/0
1.38	13:06	24	6:17	192 192-192	3/0
1.44	13:32	26	6:49	192 190-192	1/0
1.50	13:58	26	7:02	190 186-194	0/0
1.56	14:19	21	5:39	193 190-194	0/3
1.63	14:40	21	5:38	192 188-194	0/3
1.69	15:02	22	5:51	189 186-192	0/0
1.75	16:02	1:00	15:57	165 120-192	0/0
1.81	16:59	58	15:20	148 120-170	1/1
1.88	17:32	32	8:40	152 108-200	0/0
1.94	17:53	21	5:31	194 192-198	1/0
2.00	18:14	21	5:34	193 192-194	0/1
2.06	18:34	20	5:25	193 190-194	0/1
2.13	18:54	21	5:28	193 190-194	0/2
2.19	19:16	22	5:53	191 190-192	0/2
2.25	19:38	22	5:45	192 188-192	0/2
2.31	20:02	24	6:22	191 188-192	0/2
2.38	20:25	23	6:10	189 188-192	1/0
2.44	20:46	21	5:36	191 188-192	0/2
2.50	21:06	20	5:23	191 188-192	0/2
2.56	21:27	21	5:30	191 188-192	0/0
2.63	22:26	1:00	15:54	135 118-192	0/3
2.69	23:33	1:06	17:43	115 108-120	1/1
2.75	24:19	46	12:17	133 104-204	1/1
2.81	24:43	24	6:25	193 190-194	2/0
2.88	25:07	25	6:33	193 192-194	2/0
2.94	25:33	26	6:54	190 188-192	0/1
3.00	26:01	27	7:15	188 186-192	2/0
3.06	26:27	27	7:06	188 186-192	4/0
3.13	26:54	27	7:13	187 186-188	0/1
3.19	27:19	24	6:31	188 186-192	3/0
3.25	27:45	26	7:03	187 184-192	1/0
3.31	28:11	25	6:48	187 186-188	2/0
3.38	28:38	28	7:20	188 182-192	3/0
3.44	29:04	26	7:01	188 184-192	0/0
3.50	29:32	27	7:14	187 186-188	1/1
3.56	29:56	24	6:26	185 182-188	0/1
3.63	30:23	28	7:23	186 182-188	1/0
3.69	30:49	26	6:56	187 184-192	3/0
3.75	31:46	57	15:11	147 98-188	3/0
3.81	33:27	1:41	26:58	103 88-120	0/1
3.88	34:29	1:02	16:31	139 88-194	0/1
3.94	34:50	21	5:31	193 192-194	0/4
4.00	35:13	23	6:02	192 188-194	0/2
4.06	35:35	22	5:48	191 188-194	0/0
4.13	35:58	23	6:13	192 190-194	2/0
4.19	36:21	23	6:07	191 188-192	0/1
4.25	36:43	22	5:59	190 188-192	0/1
4.31	37:05	22	5:52	190 188-192	0/2
4.38	37:28	23	6:12	191 188-192	0/1
4.44	37:51	22	5:59	190 188-192	0/3
4.50	38:13	22	5:47	191 188-192	0/1
4.56	38:35	22	5:52	190 188-190	0/3
4.62	40:00	1:25	22:42	145 120-192	0/3
4.69	41:26	1:26	22:58	151 120-204	2/0
4.75	41:49	23	6:03	200 200-200	0/1
4.81	42:11	22	5:58	195 192-200	0/3
4.87	42:33	23	6:01	193 192-194	1/0
4.94	42:57	23	6:15	191 186-198	0/2
5.00	43:20	23	6:08	189 186-192	0/3
5.06	43:42	22	5:53	191 186-192	0/3
5.12	44:03	21	5:30	190 188-192	0/1
5.19	44:54	51	13:39	141 92-194	0/3
5.25	45:57	1:03	16:48	157 92-202	2/0
5.31	46:20	23	6:08	201 198-202	0/0
5.38	46:44	24	6:23	198 194-198	4/0
5.44	47:08	25	6:37	195 192-198	3/0
5.50	48:25	1:16	20:17	127 96-194	1/1
5.56	49:44	1:20	21:13	106 100-170	0/2
5.63	50:25	41	11:00	173 172-176	0/4
5.69	51:01	36	9:36	174 172-176	0/2
5.75	51:41	40	10:39	171 168-174	0/1
5.81	52:22	41	10:52	171 170-174	0/6
5.88	53:00	38	10:10	172 168-176	0/2
5.94	53:39	39	10:19	170 168-174	0/1
6.00	54:27	48	12:44	169 142-174	0/2
6.06	55:08	41	11:01	170 142-174	0/2
6.13	55:46	38	10:02	172 170-174	0/1
6.19	56:23	37	9:56	173 172-178	0/0
6.25	57:05	42	11:15	174 172-178	7/0
6.31	57:45	40	10:44	174 172-178	8/0

Elevation

Asc 42m, Range 56m, Flat prediction 54:27

Elevation Graph

Biggest Climbs (m)	Min/mi
21 2.6%	9:47
20 3.2%	10:44
16 4.3%	10:29
13 6.9%	22:28
13 2.0%	8:13
See your biggest climbs

Cadence

171 (204 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.0	182	5.9	46:47	7:56
Walk	15.9	110	0.4	9:10	21:57
Still	3.1	-	-	1:48	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:21	5:24	62.23%	More
800m	2:49	5:40	69.91%	More
1km	3:32	5:41	72.62%	More
Mile	6:56	6:56	62.90%	More
5k	24:28	7:52	60.69%	More
5 miles	42:20	8:28	57.14%	More
10k	56:38	9:07	53.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:22	7:22	59.20
5km	26:10	8:25	56.73
5M	44:32	8:54	54.32
10km	56:47	9:08	53.22
10M	1:36:38	9:40	51.71
Half	2:10:41	9:59	50.21
20M	3:29:42	10:29	49.59
Mara	4:43:34	10:49	48.90

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