Wed 28th Jun 2017 at 1:00pm by richaca2
Run > Intervals
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Time
40:38
-
Miles 4.97
-
Min/mi 8:11
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Pacing
73.5%
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WAVA
56.36
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Stride(cm)
114
-
Cals
555
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Cadence
173
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Asc(m)
42
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Surface
Treadmill
Notes & Comments
Split Summary
===
1) 1km - 5:27(5:27/km) 79cal 11/11.46kmph
2) 1km - 5:31(5:31/km) 79cal 10.88/11.52kmph
3) 0.43km - 2:23(5:29/km) 34cal 10.95/11.56kmph
4) 0.97km - 4:47(4:56/km) 78cal 12.15/12.93kmph
5) 0.13km - 1:31(11:20/km) 8cal 5.3/11.76kmph
6) 1km - 5:00(5:01/km) 80cal 11.97/12.9kmph
7) 0.13km - 1:34(11:36/km) 8cal 5.18/11.39kmph
8) 1km - 5:00(5:01/km) 80cal 11.96/12.83kmph
9) 0.15km - 1:34(10:24/km) 9cal 5.76/12.23kmph
10) 1km - 5:02(5:02/km) 80cal 11.92/12.87kmph
11) 0.12km - 1:35(13:09/km) 6cal 4.56/12.23kmph
12) 0.16km - 59(6:00/km) 12cal 10/11.02kmph
13) 0.03km - 16(8:33/km) 2cal 7.01/10.81kmph
===
1) 1km - 5:27(5:27/km) 79cal 11/11.46kmph
2) 1km - 5:31(5:31/km) 79cal 10.88/11.52kmph
3) 0.43km - 2:23(5:29/km) 34cal 10.95/11.56kmph
4) 0.97km - 4:47(4:56/km) 78cal 12.15/12.93kmph
5) 0.13km - 1:31(11:20/km) 8cal 5.3/11.76kmph
6) 1km - 5:00(5:01/km) 80cal 11.97/12.9kmph
7) 0.13km - 1:34(11:36/km) 8cal 5.18/11.39kmph
8) 1km - 5:00(5:01/km) 80cal 11.96/12.83kmph
9) 0.15km - 1:34(10:24/km) 9cal 5.76/12.23kmph
10) 1km - 5:02(5:02/km) 80cal 11.92/12.87kmph
11) 0.12km - 1:35(13:09/km) 6cal 4.56/12.23kmph
12) 0.16km - 59(6:00/km) 12cal 10/11.02kmph
13) 0.03km - 16(8:33/km) 2cal 7.01/10.81kmph
5:27 5:31 2:23 4:47 1:31 5:00 1:34 5:00 1:34 5:02 1:35 59 16
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.06 | 36 | 36 | 9:35 | 171 162-174 |
0.13 | 1:09 | 33 | 8:47 | 175 174-176 |
0.19 | 1:41 | 32 | 8:37 | 178 176-184 |
0.25 | 2:13 | 32 | 8:37 | 175 172-178 |
0.31 | 2:46 | 32 | 8:37 | 174 172-176 |
0.38 | 3:19 | 33 | 8:44 | 173 172-174 |
0.44 | 3:51 | 33 | 8:41 | 174 172-174 |
0.50 | 4:24 | 33 | 8:43 | 173 172-174 |
0.56 | 4:57 | 33 | 8:53 | 172 170-172 |
0.63 | 5:30 | 33 | 8:45 | 173 172-174 |
0.69 | 6:03 | 33 | 8:47 | 173 172-174 |
0.75 | 6:36 | 33 | 8:50 | 172 170-174 |
0.81 | 7:09 | 33 | 8:56 | 172 170-174 |
0.88 | 7:43 | 33 | 8:53 | 172 172-172 |
0.94 | 8:16 | 33 | 8:55 | 172 170-174 |
1.00 | 8:49 | 33 | 8:49 | 172 172-172 |
1.06 | 9:23 | 34 | 9:01 | 172 170-174 |
1.13 | 9:56 | 33 | 8:50 | 172 168-174 |
1.19 | 10:30 | 34 | 8:57 | 172 172-172 |
1.25 | 11:02 | 33 | 8:42 | 174 172-176 |
1.31 | 11:35 | 33 | 8:48 | 172 170-174 |
1.38 | 12:09 | 33 | 8:56 | 172 172-172 |
1.44 | 12:42 | 33 | 8:42 | 173 172-174 |
1.50 | 13:15 | 33 | 8:53 | 172 172-172 |
1.56 | 13:46 | 31 | 8:20 | 174 172-176 |
1.63 | 14:16 | 30 | 8:05 | 176 174-178 |
1.69 | 14:46 | 30 | 8:01 | 178 176-180 |
1.75 | 15:17 | 30 | 8:02 | 177 176-178 |
1.81 | 15:46 | 30 | 7:57 | 178 176-178 |
1.88 | 16:16 | 29 | 7:50 | 177 176-178 |
1.94 | 16:46 | 30 | 7:58 | 178 176-180 |
2.00 | 17:15 | 29 | 7:46 | 177 176-178 |
2.06 | 17:44 | 29 | 7:40 | 177 176-178 |
2.13 | 18:15 | 31 | 8:19 | 176 174-178 |
2.19 | 19:29 | 1:15 | 19:52 | 140 120-168 |
2.25 | 20:06 | 36 | 9:43 | 172 160-176 |
2.31 | 20:36 | 30 | 8:05 | 177 174-178 |
2.38 | 21:07 | 31 | 8:10 | 179 178-180 |
2.44 | 21:37 | 30 | 8:06 | 177 176-178 |
2.50 | 22:08 | 31 | 8:11 | 178 176-178 |
2.56 | 22:38 | 30 | 8:03 | 178 176-180 |
2.63 | 23:09 | 31 | 8:10 | 178 176-180 |
2.69 | 23:39 | 30 | 8:05 | 176 174-178 |
2.75 | 24:08 | 29 | 7:46 | 178 176-178 |
2.81 | 24:37 | 29 | 7:49 | 177 176-178 |
2.88 | 25:49 | 1:12 | 19:11 | 133 120-174 |
2.94 | 26:31 | 42 | 11:09 | 169 156-176 |
3.00 | 27:03 | 32 | 8:30 | 176 174-176 |
3.06 | 27:34 | 31 | 8:18 | 179 178-180 |
3.13 | 28:04 | 30 | 8:02 | 179 178-180 |
3.19 | 28:34 | 30 | 8:06 | 184 182-186 |
3.25 | 29:04 | 30 | 7:53 | 186 184-186 |
3.31 | 29:34 | 30 | 8:00 | 183 180-188 |
3.38 | 30:04 | 30 | 8:04 | 180 178-182 |
3.44 | 30:34 | 29 | 7:51 | 181 180-182 |
3.50 | 31:03 | 29 | 7:46 | 179 178-180 |
3.56 | 31:45 | 42 | 11:09 | 146 126-178 |
3.63 | 32:52 | 1:07 | 17:52 | 151 118-178 |
3.69 | 33:24 | 33 | 8:43 | 178 176-178 |
3.75 | 33:55 | 31 | 8:17 | 176 174-176 |
3.81 | 34:26 | 31 | 8:12 | 177 176-178 |
3.88 | 34:56 | 30 | 8:01 | 177 176-178 |
3.94 | 35:27 | 31 | 8:13 | 177 176-178 |
4.00 | 35:57 | 30 | 7:55 | 177 176-178 |
4.06 | 36:27 | 31 | 8:09 | 180 178-182 |
4.13 | 36:58 | 30 | 8:02 | 179 178-180 |
4.19 | 37:27 | 30 | 7:53 | 180 176-184 |
4.25 | 38:20 | 53 | 14:06 | 160 120-180 |
4.31 | 39:24 | 1:04 | 17:05 | 137 126-164 |
4.38 | 40:02 | 38 | 10:09 | 170 168-172 |
4.43 | 40:31 | 29 | 9:27 | 170 170-170 |
Cadence
173 (188 max)
Stride Length: 114cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 87.9 | 175 | 4.2 | 35:38 | 8:30 |
Walk | 12.1 | 125 | 0.2 | 4:53 | 20:51 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:26 | 7:26 | 56.00 |
5km | 24:42 | 7:57 | 57.32 |
5M | 40:54 | 8:11 | 56.30 |
10km | 51:29 | 8:17 | 55.82 |
10M | 1:25:16 | 8:32 | 55.67 |
Half | 1:53:31 | 8:40 | 54.89 |
20M | 2:57:46 | 8:53 | 55.54 |
Mara | 3:56:40 | 9:02 | 55.62 |
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