Fri 23rd Jun 2017 at 8:00am by The RedRunner

Run > Intervals

warm

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Time
30:01
Miles
2.25
Min/mi
13:20
Pacing
87.1%
WAVA
38.98
Stride(cm)
85
Cals
275
Cadence
142
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 7:52(7:52/km) 79cal 7.62/0kmph
2) 1km - 8:13(8:13/km) 73cal 7.31/0kmph
3) 1km - 8:28(8:28/km) 76cal 7.09/0kmph
4) 0.62km - 5:28(8:48/km) 47cal 6.82/0kmph

7:52 8:13 8:28 5:28

Pace

42%

33%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	45	45	12:06	116 112-120	1/3
0.13	1:33	47	12:35	159 158-160	1/1
0.19	2:15	43	11:20	157 156-158	2/1
0.25	3:02	47	12:28	159 158-160	3/2
0.31	3:57	55	14:42	137 120-162	1/3
0.38	4:44	47	12:36	151 120-160	1/2
0.44	5:26	42	11:10	161 160-162	1/2
0.50	6:22	56	14:49	128 118-160	2/1
0.56	7:09	47	12:36	151 120-160	2/2
0.63	7:57	48	12:49	142 122-162	0/2
0.69	8:54	57	15:10	123 120-124	2/0
0.75	9:35	41	11:02	155 120-166	2/0
0.81	10:15	40	10:32	165 164-166	1/3
0.88	11:16	1:01	16:16	135 116-164	1/1
0.94	12:10	54	14:23	134 120-160	2/0
1.00	12:55	45	12:02	164 162-166	2/2
1.06	13:51	56	14:56	126 116-164	0/1
1.13	14:46	55	14:39	119 118-120	1/0
1.19	15:28	42	11:17	165 162-168	0/1
1.25	16:10	42	11:14	165 164-166	1/3
1.31	16:59	49	13:08	148 122-164	3/0
1.38	17:55	56	14:52	123 120-124	0/3
1.44	18:37	41	11:00	158 146-162	2/0
1.50	19:25	48	12:55	160 158-162	1/1
1.56	20:27	1:02	16:33	123 112-160	1/1
1.63	21:26	59	15:44	125 118-160	1/2
1.69	22:08	42	11:19	161 160-164	0/3
1.75	23:00	52	13:47	140 124-164	5/0
1.81	23:46	46	12:14	154 124-164	1/3
1.88	24:46	1:00	16:06	138 122-164	2/0
1.94	25:44	58	15:27	120 118-124	0/4
2.00	26:28	44	11:46	164 158-166	2/1
2.06	27:16	48	12:50	164 162-164	1/0
2.13	28:16	1:00	16:01	135 120-162	1/0
2.19	29:02	46	12:12	162 160-164	0/2
2.25	29:57	55	15:44	122 118-124	1/2

Elevation

Asc 42m, Range 7m, Flat prediction 30:01

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

142 (168 max) Stride Length: 85cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	52.1	161	1.3	15:37	11:42
Walk	47.9	120	0.9	14:20	15:43

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:56	11:49	30.75%	More
800m	6:14	12:33	34.80%	More
1km	7:51	12:39	36.03%	More
Mile	12:51	12:51	37.54%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:42	12:42	37.96
5km	42:15	13:36	38.91
5M	1:09:59	14:00	38.46
10km	1:28:06	14:11	38.24
10M	2:25:54	14:35	38.28
Half	3:14:15	14:50	37.81
20M	5:04:11	15:13	38.26
Mara	6:45:00	15:27	38.32

Bespoke Fields

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Three Things You Saw Today

1 again a dried out pond
2 a flock of small school children on their small bikes

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