Fri 23rd Jun 2017 at 10:00am by boyband6666
Run > Intervals
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Time
31:30
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Miles 4.76
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Min/mi 6:37
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Pacing
77.1%
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WAVA
63.71
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Stride(cm)
150
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Cals
567
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Cadence
162
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Asc(m)
42
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.52m - 3:00(5:45/m) 62cal 10.44/13.34mph
2) 0.19m - 1:30(7:59/m) 23cal 7.52/10.52mph
3) 0.53m - 3:00(5:43/m) 63cal 10.5/12.33mph
4) 0.18m - 1:30(8:13/m) 22cal 7.3/10.56mph
5) 0.52m - 3:00(5:45/m) 63cal 10.44/11.1mph
6) 0.19m - 1:30(7:52/m) 23cal 7.62/11.15mph
7) 0.52m - 3:00(5:49/m) 60cal 10.3/10.77mph
8) 0.17m - 1:30(8:55/m) 21cal 6.74/10.83mph
9) 0.51m - 3:00(5:55/m) 61cal 10.13/10.98mph
10) 0.15m - 1:30(10:17/m) 17cal 5.83/11.1mph
11) 0.5m - 3:00(6:00/m) 59cal 10.01/11.04mph
12) 0.15m - 1:30(10:04/m) 17cal 5.96/11.19mph
13) 0.51m - 3:00(5:53/m) 61cal 10.2/11.73mph
14) 0.14m - 1:30(10:47/m) 15cal 5.57/10.12mph
===
1) 0.52m - 3:00(5:45/m) 62cal 10.44/13.34mph
2) 0.19m - 1:30(7:59/m) 23cal 7.52/10.52mph
3) 0.53m - 3:00(5:43/m) 63cal 10.5/12.33mph
4) 0.18m - 1:30(8:13/m) 22cal 7.3/10.56mph
5) 0.52m - 3:00(5:45/m) 63cal 10.44/11.1mph
6) 0.19m - 1:30(7:52/m) 23cal 7.62/11.15mph
7) 0.52m - 3:00(5:49/m) 60cal 10.3/10.77mph
8) 0.17m - 1:30(8:55/m) 21cal 6.74/10.83mph
9) 0.51m - 3:00(5:55/m) 61cal 10.13/10.98mph
10) 0.15m - 1:30(10:17/m) 17cal 5.83/11.1mph
11) 0.5m - 3:00(6:00/m) 59cal 10.01/11.04mph
12) 0.15m - 1:30(10:04/m) 17cal 5.96/11.19mph
13) 0.51m - 3:00(5:53/m) 61cal 10.2/11.73mph
14) 0.14m - 1:30(10:47/m) 15cal 5.57/10.12mph
3:00 1:30 3:00 1:30 3:00 1:30 3:00 1:30 3:00 1:30 3:00 1:30 3:00 1:30
Pin Map |
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Min/mi0
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Recent0
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Cad.0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.06 | 19 | 19 | 5:07 | 190 182-194 |
0.13 | 39 | 20 | 5:14 | 179 174-182 |
0.19 | 1:01 | 22 | 5:58 | 173 168-176 |
0.25 | 1:24 | 23 | 6:01 | 170 168-172 |
0.31 | 1:46 | 22 | 5:48 | 172 170-174 |
0.38 | 2:09 | 23 | 6:10 | 172 168-176 |
0.44 | 2:30 | 21 | 5:42 | 170 168-174 |
0.50 | 2:51 | 21 | 5:41 | 173 170-176 |
0.56 | 3:16 | 24 | 6:31 | 170 164-176 |
0.63 | 3:46 | 31 | 8:09 | 165 162-166 |
0.69 | 4:17 | 31 | 8:09 | 165 162-166 |
0.75 | 4:42 | 25 | 6:35 | 170 162-186 |
0.81 | 5:02 | 21 | 5:33 | 176 172-182 |
0.88 | 5:24 | 21 | 5:39 | 171 168-174 |
0.94 | 5:45 | 21 | 5:40 | 170 168-172 |
1.00 | 6:08 | 23 | 6:06 | 167 166-168 |
1.06 | 6:30 | 22 | 5:59 | 168 166-172 |
1.13 | 6:51 | 21 | 5:30 | 169 164-172 |
1.19 | 7:12 | 22 | 5:44 | 170 166-174 |
1.25 | 7:33 | 21 | 5:39 | 167 164-170 |
1.31 | 8:04 | 30 | 8:07 | 163 160-168 |
1.38 | 8:36 | 32 | 8:27 | 164 162-164 |
1.44 | 9:06 | 30 | 8:01 | 166 164-172 |
1.50 | 9:28 | 23 | 6:04 | 167 164-172 |
1.56 | 9:51 | 22 | 5:57 | 164 162-166 |
1.63 | 10:14 | 23 | 6:11 | 163 162-164 |
1.69 | 10:37 | 23 | 6:15 | 163 162-164 |
1.75 | 10:58 | 20 | 5:24 | 166 164-168 |
1.81 | 11:18 | 21 | 5:33 | 167 164-170 |
1.88 | 11:39 | 20 | 5:21 | 167 164-172 |
1.94 | 11:59 | 20 | 5:22 | 166 164-168 |
2.00 | 12:27 | 29 | 7:39 | 162 160-166 |
2.06 | 12:57 | 30 | 8:00 | 162 160-164 |
2.13 | 13:27 | 29 | 7:52 | 161 160-162 |
2.19 | 13:50 | 23 | 6:14 | 163 160-170 |
2.25 | 14:12 | 22 | 5:44 | 165 164-166 |
2.31 | 14:34 | 23 | 6:02 | 165 164-168 |
2.38 | 14:58 | 24 | 6:23 | 163 160-164 |
2.44 | 15:21 | 22 | 5:56 | 162 160-164 |
2.50 | 15:42 | 22 | 5:46 | 164 162-164 |
2.56 | 16:03 | 21 | 5:29 | 167 162-170 |
2.63 | 16:23 | 20 | 5:17 | 166 164-170 |
2.69 | 16:50 | 27 | 7:14 | 163 160-164 |
2.75 | 17:25 | 36 | 9:29 | 162 160-164 |
2.81 | 17:58 | 33 | 8:47 | 164 162-166 |
2.88 | 18:20 | 22 | 5:55 | 169 162-172 |
2.94 | 18:42 | 22 | 5:44 | 164 162-170 |
3.00 | 19:06 | 24 | 6:25 | 163 160-164 |
3.06 | 19:30 | 24 | 6:22 | 161 158-164 |
3.13 | 19:52 | 22 | 5:53 | 161 160-164 |
3.19 | 20:14 | 22 | 5:54 | 164 160-164 |
3.25 | 20:37 | 23 | 6:02 | 162 160-164 |
3.31 | 20:56 | 20 | 5:13 | 163 160-164 |
3.38 | 21:44 | 47 | 12:40 | 138 106-164 |
3.44 | 22:14 | 31 | 8:11 | 163 160-166 |
3.50 | 22:41 | 26 | 6:59 | 165 160-174 |
3.56 | 23:02 | 22 | 5:52 | 167 162-174 |
3.63 | 23:26 | 23 | 6:13 | 161 160-162 |
3.69 | 23:49 | 24 | 6:19 | 161 160-162 |
3.75 | 24:14 | 24 | 6:28 | 162 160-166 |
3.81 | 24:36 | 22 | 5:57 | 162 160-164 |
3.88 | 24:59 | 23 | 6:15 | 164 160-168 |
3.94 | 25:20 | 21 | 5:28 | 167 164-170 |
4.00 | 25:54 | 34 | 9:03 | 118 82-166 |
4.06 | 26:32 | 38 | 10:05 | 131 82-164 |
4.13 | 27:02 | 31 | 8:11 | 162 160-164 |
4.19 | 27:23 | 21 | 5:36 | 167 164-172 |
4.25 | 27:45 | 21 | 5:39 | 164 162-168 |
4.31 | 28:06 | 21 | 5:44 | 164 162-164 |
4.38 | 28:28 | 22 | 5:56 | 162 160-164 |
4.44 | 28:51 | 22 | 5:56 | 164 160-168 |
4.50 | 29:13 | 22 | 5:56 | 160 158-164 |
4.56 | 29:36 | 23 | 6:12 | 160 158-162 |
4.62 | 29:58 | 22 | 5:57 | 158 158-160 |
4.69 | 30:53 | 54 | 14:32 | 123 104-164 |
4.75 | 31:22 | 29 | 7:45 | 165 164-168 |
4.76 | 31:29 | 7 | 7:46 | 162 162-164 |
Cadence
162 (194 max)
Stride Length: 150cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 94.6 | 165 | 4.7 | 29:47 | 6:23 |
Walk | 5.4 | 102 | 0.1 | 1:42 | 16:39 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:03 | 6:03 | 62.83 |
5km | 20:04 | 6:28 | 64.24 |
5M | 33:11 | 6:38 | 63.60 |
10km | 41:45 | 6:43 | 63.33 |
10M | 1:09:03 | 6:54 | 63.39 |
Half | 1:31:53 | 7:01 | 62.62 |
20M | 2:23:43 | 7:11 | 63.44 |
Mara | 3:11:13 | 7:18 | 63.58 |
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