Mon 26th Jun 2017 at 7:00pm by snogard
Run > Intervals
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Time
54:19
-
Miles 4.44
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Min/mi 12:14
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Pacing
54%
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WAVA
48.10
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Stride(cm)
80
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Cals
471
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Cadence
164
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Asc(m)
42
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Hillscore
4
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Surface
Road
Notes & Comments
Split Summary
===
1) 1.13m - 12:48(11:21/m) 124cal 5.29/6.68mph
2) 0.51m - 5:00(9:46/m) 56cal 6.15/7.31mph
3) 0.02m - 1:30(1:09:58/m) 1cal 0.86/6.72mph
4) 0.5m - 5:00(10:02/m) 55cal 5.98/7.28mph
5) 0.02m - 1:30(1:16:34/m) 1cal 0.78/5.59mph
6) 0.49m - 5:00(10:09/m) 55cal 5.91/7.28mph
7) 0.01m - 1:30(2:48:56/m) 1cal 0.36/7.12mph
8) 0.47m - 5:00(10:44/m) 52cal 5.59/7.45mph
9) 0.04m - 1:30(41:52/m) 3cal 1.43/7.35mph
10) 0.48m - 5:00(10:30/m) 51cal 5.71/7.06mph
11) 0.04m - 1:30(35:13/m) 3cal 1.7/5.74mph
12) 0.74m - 9:02(12:09/m) 69cal 4.94/6.45mph
===
1) 1.13m - 12:48(11:21/m) 124cal 5.29/6.68mph
2) 0.51m - 5:00(9:46/m) 56cal 6.15/7.31mph
3) 0.02m - 1:30(1:09:58/m) 1cal 0.86/6.72mph
4) 0.5m - 5:00(10:02/m) 55cal 5.98/7.28mph
5) 0.02m - 1:30(1:16:34/m) 1cal 0.78/5.59mph
6) 0.49m - 5:00(10:09/m) 55cal 5.91/7.28mph
7) 0.01m - 1:30(2:48:56/m) 1cal 0.36/7.12mph
8) 0.47m - 5:00(10:44/m) 52cal 5.59/7.45mph
9) 0.04m - 1:30(41:52/m) 3cal 1.43/7.35mph
10) 0.48m - 5:00(10:30/m) 51cal 5.71/7.06mph
11) 0.04m - 1:30(35:13/m) 3cal 1.7/5.74mph
12) 0.74m - 9:02(12:09/m) 69cal 4.94/6.45mph
12:48 5:00 1:30 5:00 1:30 5:00 1:30 5:00 1:30 5:00 1:30 9:02
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 40 | 40 | 10:44 | 160 122-170 | 0/0 |
0.13 | 1:19 | 39 | 10:19 | 163 162-164 | 1/0 |
0.19 | 1:57 | 38 | 10:12 | 163 162-164 | 1/0 |
0.25 | 2:36 | 39 | 10:16 | 162 160-164 | 2/0 |
0.31 | 3:13 | 37 | 9:57 | 162 160-164 | 1/0 |
0.38 | 3:49 | 36 | 9:43 | 162 160-164 | 0/0 |
0.44 | 4:27 | 38 | 10:09 | 164 162-164 | 0/1 |
0.50 | 5:04 | 37 | 9:47 | 164 164-166 | 0/2 |
0.56 | 5:40 | 36 | 9:32 | 163 162-164 | 0/4 |
0.63 | 6:14 | 35 | 9:12 | 162 160-164 | 0/3 |
0.69 | 6:50 | 36 | 9:29 | 165 164-168 | 0/2 |
0.75 | 7:25 | 35 | 9:19 | 165 164-166 | 0/1 |
0.81 | 8:01 | 36 | 9:37 | 164 164-164 | 0/5 |
0.88 | 8:38 | 37 | 9:58 | 165 164-166 | 0/2 |
0.94 | 9:14 | 36 | 9:31 | 166 164-168 | 0/4 |
1.00 | 9:48 | 34 | 9:06 | 166 164-168 | 0/2 |
1.06 | 10:25 | 36 | 9:42 | 163 160-166 | 0/4 |
1.13 | 12:42 | 2:18 | 36:41 | 162 160-164 | 0/8 |
1.19 | 13:24 | 42 | 11:10 | 163 122-172 | 8/0 |
1.25 | 13:57 | 33 | 8:56 | 167 160-172 | 0/8 |
1.31 | 14:37 | 39 | 10:30 | 168 164-170 | 7/0 |
1.38 | 15:09 | 32 | 8:37 | 169 162-172 | 0/7 |
1.44 | 15:48 | 39 | 10:18 | 167 166-170 | 7/0 |
1.50 | 16:22 | 34 | 9:11 | 170 164-172 | 0/8 |
1.56 | 17:03 | 40 | 10:47 | 167 164-170 | 7/0 |
1.63 | 17:39 | 36 | 9:42 | 169 164-170 | 0/8 |
1.69 | 19:35 | 1:56 | 30:51 | 159 112-172 | 4/0 |
1.75 | 20:12 | 37 | 9:54 | 172 168-176 | 3/6 |
1.81 | 20:47 | 35 | 9:23 | 173 168-176 | 5/1 |
1.88 | 21:26 | 39 | 10:29 | 167 164-170 | 2/6 |
1.94 | 22:04 | 37 | 9:53 | 171 168-172 | 5/2 |
2.00 | 22:41 | 38 | 10:04 | 168 164-170 | 3/7 |
2.06 | 23:17 | 35 | 9:25 | 169 168-172 | 5/1 |
2.13 | 23:56 | 39 | 10:25 | 168 164-172 | 1/6 |
2.19 | 25:44 | 1:49 | 29:01 | 162 112-172 | 2/2 |
2.25 | 26:34 | 49 | 13:07 | 169 166-172 | 5/1 |
2.31 | 27:09 | 35 | 9:19 | 171 170-172 | 2/5 |
2.38 | 27:51 | 42 | 11:13 | 165 162-170 | 5/3 |
2.44 | 28:24 | 33 | 8:52 | 171 168-172 | 1/5 |
2.50 | 29:07 | 43 | 11:26 | 165 158-172 | 5/2 |
2.56 | 29:42 | 35 | 9:20 | 170 164-172 | 1/5 |
2.63 | 30:24 | 43 | 11:21 | 165 160-172 | 7/3 |
2.69 | 32:23 | 1:59 | 31:42 | 172 170-174 | 1/4 |
2.75 | 33:04 | 41 | 10:49 | 167 160-174 | 6/1 |
2.81 | 33:38 | 35 | 9:16 | 171 168-172 | 0/6 |
2.88 | 34:21 | 42 | 11:18 | 161 122-170 | 7/1 |
2.94 | 34:56 | 36 | 9:29 | 169 168-170 | 0/6 |
3.00 | 35:40 | 44 | 11:40 | 163 160-168 | 7/0 |
3.06 | 36:16 | 36 | 9:29 | 170 164-172 | 0/6 |
3.13 | 37:05 | 49 | 13:04 | 165 164-168 | 7/0 |
3.19 | 38:53 | 1:48 | 28:52 | 164 108-174 | 1/7 |
3.25 | 39:33 | 40 | 10:39 | 166 162-170 | 7/1 |
3.31 | 40:10 | 37 | 9:50 | 169 168-172 | 0/6 |
3.38 | 40:51 | 42 | 11:07 | 165 162-168 | 8/0 |
3.44 | 41:28 | 36 | 9:44 | 169 166-172 | 1/7 |
3.50 | 42:10 | 42 | 11:13 | 163 160-168 | 7/1 |
3.56 | 42:45 | 35 | 9:15 | 170 168-172 | 0/6 |
3.63 | 43:28 | 43 | 11:26 | 164 158-168 | 8/0 |
3.69 | 44:26 | 58 | 15:30 | 145 110-172 | 3/5 |
3.75 | 45:55 | 1:29 | 23:42 | 156 122-162 | 8/0 |
3.81 | 47:09 | 1:14 | 19:51 | 151 114-162 | 8/0 |
3.88 | 48:32 | 1:23 | 22:08 | 129 98-168 | 4/0 |
3.94 | 49:19 | 47 | 12:34 | 163 160-164 | 5/0 |
4.00 | 50:00 | 40 | 10:48 | 163 162-164 | 6/0 |
4.06 | 50:34 | 35 | 9:16 | 164 162-166 | 2/0 |
4.13 | 51:11 | 37 | 9:44 | 164 162-166 | 0/0 |
4.19 | 51:48 | 37 | 9:48 | 166 164-168 | 0/1 |
4.25 | 52:25 | 38 | 10:03 | 165 164-166 | 0/3 |
4.31 | 53:00 | 34 | 9:09 | 165 164-168 | 1/1 |
4.38 | 53:37 | 37 | 9:58 | 167 166-168 | 0/1 |
4.43 | 54:10 | 33 | 9:29 | 166 164-166 | 0/1 |
Elevation
Asc 42m,
Range 45m, Flat prediction 52:02
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
42 9.0% | 19:36 |
See your biggest climbs |
Cadence
164 (176 max)
Stride Length: 80cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 94.2 | 166 | 4.3 | 51:02 | 11:49 |
Walk | 5.8 | 116 | 0.1 | 3:08 | 27:00 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:32 | 10:32 | 49.06 |
5km | 36:40 | 11:48 | 49.24 |
5M | 1:01:54 | 12:23 | 47.72 |
10km | 1:18:37 | 12:39 | 47.09 |
10M | 2:12:41 | 13:16 | 46.10 |
Half | 2:58:34 | 13:38 | 44.81 |
20M | 4:44:25 | 14:13 | 44.43 |
Mara | 6:22:46 | 14:37 | 43.82 |
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