Thu 13th Jul 2017 at 6:00pm by HappyG(rrr)

Run > Intervals

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Time
1:09:42
Miles
6.15
Min/mi
11:20
Pacing
18%
WAVA
41.49
Stride(cm)
86
Cals
594
Cadence
164
Asc(m)
42
Surface
Road

Notes & Comments

That went quite well. Coach said 400s with full recoveries (1:1 effort:rest) Started with 1:37, knew I'd speed up a bit but finished with 1:22. Quite pleased with that. 5:20 mile pace? Great chat as always. Loads of nice folk there - Davie Alexander, pal of Craig S and MacKay, Phil B, Ross M, Chris B, Sharon P, Gail and Craig coaches obv, Sam W, Stephen M, the new Karen Richiee missing though. Apparently Norma lectured her about dog on Sunday run and she hasn't come back. Garh. Felt I wasn't overdoing it. Bit ragged for last couple? Otherwise, reasonably smooth. No pain, but a bit of numbness in right leg as usual?

12 x 400m probably a bit ahead of 5K pace, so that's about right. :-)

G

Split Summary
===
1) 0.28m - 3:05(10:53/m) 30cal 5.51/6.57mph
2) 1m - 12:08(12:08/m) 117cal 4.94/6.85mph
3) 0.74m - 11:29(15:33/m) 88cal 3.86/7.08mph
4) 0.25m - 1:37(6:27/m) 23cal 9.3/9.64mph
5) 0.05m - 1:16(27:36/m) 4cal 2.17/9.66mph
6) 0.25m - 1:34(6:09/m) 24cal 9.75/10.4mph
7) 0.07m - 1:41(24:16/m) 5cal 2.47/13.15mph
8) 0.26m - 1:29(5:41/m) 26cal 10.55/10.69mph
9) 0.06m - 1:31(24:07/m) 5cal 2.49/11.33mph
10) 0.26m - 1:28(5:34/m) 24cal 10.77/10.52mph
11) 0.06m - 1:24(22:25/m) 6cal 2.68/10.73mph
12) 0.26m - 1:28(5:37/m) 24cal 10.67/13.71mph
13) 0.07m - 1:17(19:19/m) 7cal 3.1/14.01mph
14) 0.26m - 1:26(5:27/m) 23cal 11/11.31mph
15) 0.07m - 1:35(22:53/m) 6cal 2.62/12.42mph
16) 0.26m - 1:25(5:33/m) 22cal 10.8/14.17mph
17) 0.06m - 1:40(25:37/m) 5cal 2.34/14.17mph
18) 0.26m - 1:24(5:19/m) 24cal 11.29/13.48mph
19) 0.06m - 1:22(21:52/m) 5cal 2.74/15.24mph
20) 0.26m - 1:26(5:33/m) 21cal 10.8/13.38mph
21) 0.07m - 1:42(24:43/m) 5cal 2.43/13.75mph
22) 0.26m - 1:23(5:17/m) 22cal 11.37/14.3mph
23) 0.07m - 1:43(24:04/m) 5cal 2.49/15.09mph
24) 0.26m - 1:23(5:17/m) 23cal 11.37/11.54mph
25) 0.08m - 1:24(18:39/m) 7cal 3.22/12.77mph
26) 0.26m - 1:22(5:20/m) 20cal 11.25/13.78mph
27) 0.3m - 8:59(30:12/m) 23cal 1.99/14.88mph

3:05 12:08 11:29 1:37 1:16 1:34 1:41 1:29 1:31 1:28 1:24 1:28 1:17 1:26 1:35 1:25 1:40 1:24 1:22 1:26 1:42 1:23 1:43 1:23 1:24 1:22 8:59

Pin Map

0mi in 0

Pace

31%

20%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	43	43	11:21	152 140-166	0/0
0.13	1:21	38	10:11	161 160-162	1/0
0.19	2:08	47	12:31	164 162-166	0/1
0.25	2:43	36	9:29	164 162-166	0/0
0.31	3:25	41	11:02	163 162-164	0/0
0.38	4:02	37	9:56	164 162-166	0/0
0.44	4:43	42	11:05	166 154-170	0/1
0.50	5:18	34	9:12	167 164-170	1/0
0.56	5:53	36	9:28	169 168-170	0/1
0.63	6:27	34	9:00	167 164-168	0/0
0.69	7:02	35	9:16	168 166-168	0/1
0.75	7:37	35	9:24	166 164-168	1/0
0.81	8:12	35	9:17	168 166-172	0/1
0.88	8:48	36	9:29	166 164-168	0/0
0.94	11:42	2:55	46:38	161 124-176	1/1
1.00	12:36	54	14:16	163 154-166	1/0
1.06	13:10	34	9:01	167 166-168	0/1
1.13	13:43	33	8:49	170 168-172	0/1
1.19	14:16	34	8:59	170 164-172	1/0
1.25	14:55	38	10:14	151 90-170	0/1
1.31	15:29	34	9:02	169 166-170	1/0
1.38	16:05	36	9:36	148 86-168	0/1
1.44	16:40	35	9:24	168 168-168	0/0
1.50	17:29	49	13:00	148 114-164	0/1
1.56	18:13	45	11:53	162 154-178	1/0
1.63	18:50	37	9:51	165 160-168	0/1
1.69	19:28	37	9:58	162 158-166	0/0
1.75	20:05	37	9:56	165 154-170	1/0
1.81	20:43	39	10:17	166 164-168	1/0
1.88	21:18	35	9:16	171 168-172	1/1
1.94	21:53	35	9:13	168 166-170	0/1
2.00	25:46	3:53	1:02:10	156 118-172	1/0
2.06	26:52	1:06	17:35	175 166-186	0/1
2.13	27:23	32	8:24	178 176-180	1/0
2.19	27:47	24	6:18	181 178-184	0/1
2.25	28:10	23	6:12	183 180-184	1/0
2.31	29:20	1:10	18:41	121 102-124	0/1
2.38	29:57	37	9:50	171 168-174	1/0
2.44	30:23	26	6:49	178 178-178	1/0
2.50	30:44	22	5:49	182 178-184	0/1
2.56	31:05	21	5:30	190 184-196	1/0
2.63	32:34	1:29	23:51	144 110-196	0/1
2.69	33:04	30	7:55	161 124-182	0/0
2.75	33:28	24	6:23	151 118-184	1/0
2.81	33:49	21	5:42	172 124-190	0/1
2.88	34:11	21	5:38	185 180-192	1/0
2.94	35:00	49	13:05	159 96-192	0/1
3.00	35:55	56	14:51	147 96-182	0/0
3.06	36:21	26	6:54	187 182-190	1/0
3.13	36:42	21	5:38	163 124-190	0/2
3.19	37:04	21	5:44	167 124-192	0/0
3.25	37:41	38	10:02	139 92-194	0/1
3.31	38:46	1:05	17:17	144 92-182	0/0
3.38	39:11	25	6:35	167 124-182	1/0
3.44	39:32	21	5:41	164 124-190	0/1
3.50	39:54	21	5:40	124 124-124	0/0
3.56	40:13	20	5:15	196 192-198	1/0
3.63	41:25	1:12	19:07	128 94-198	0/0
3.69	41:51	26	6:57	181 174-184	1/0
3.75	42:12	21	5:29	165 126-192	1/1
3.81	42:32	21	5:32	175 126-192	0/1
3.88	42:51	19	4:56	161 130-194	1/0
3.94	44:11	1:20	21:17	140 106-206	0/1
4.00	44:43	33	8:41	178 172-180	0/0
4.06	45:07	24	6:19	183 180-184	2/0
4.13	45:28	21	5:35	187 186-192	0/1
4.19	45:47	20	5:14	194 190-196	0/0
4.25	46:55	1:07	17:55	175 118-196	0/1
4.31	47:45	50	13:25	151 122-182	0/0
4.38	48:07	22	5:49	157 124-190	2/0
4.44	48:27	20	5:20	179 124-194	0/1
4.50	48:47	20	5:22	180 178-194	0/0
4.56	49:18	31	8:17	163 118-178	1/0
4.62	50:28	1:10	18:37	157 118-178	0/0
4.69	50:50	23	6:01	182 178-190	2/0
4.75	51:11	21	5:37	174 124-194	0/1
4.81	51:32	20	5:26	145 124-198	0/1
4.87	51:59	27	7:11	139 114-198	1/0
4.94	53:30	1:31	24:18	108 90-124	0/0
5.00	53:52	22	5:58	183 182-188	1/0
5.06	54:13	21	5:28	194 192-194	0/1
5.12	54:33	20	5:21	196 194-198	0/1
5.19	54:50	17	4:36	154 130-206	1/0
5.25	56:23	1:33	24:43	162 108-206	0/1
5.31	56:50	27	7:17	167 162-188	1/0
5.38	57:11	21	5:30	191 188-192	0/1
5.44	57:30	20	5:13	191 182-194	0/1
5.50	57:49	19	5:07	198 198-198	1/0
5.56	58:36	47	12:29	198 198-198	0/1
5.63	59:30	53	14:14	147 128-184	0/0
5.69	59:51	22	5:48	174 124-190	1/0
5.75	1:00:12	20	5:26	176 126-198	0/2
5.81	1:00:31	19	5:05	187 124-198	0/0
5.88	1:01:04	33	8:52	138 104-206	1/0
5.94	1:05:11	4:07	1:05:55	147 98-164	0/0
6.00	1:06:21	1:10	18:42	175 164-182	0/0
6.06	1:06:54	33	8:40	184 184-184	0/0
6.13	1:07:36	42	11:07	127 106-184	0/1
6.15	1:09:42	2:06	1:18:41	-	0/0

Elevation

Asc 42m, Range 2m, Flat prediction 1:09:42

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

164 (206 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	63.7	179	4.9	44:24	9:02
Walk	36.3	120	1.2	25:18	20:30

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:17	5:11	63.27%	More
800m	3:37	7:16	52.76%	More
1km	4:37	7:25	53.88%	More
Mile	8:38	8:38	48.92%	More
5k	27:13	8:46	52.83%	More
5 miles	52:04	10:25	44.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:54	8:54	47.49
5km	32:09	10:21	44.73
5M	55:08	11:02	42.45
10km	1:10:31	11:21	41.43
10M	2:00:54	12:05	39.93
Half	2:44:10	12:32	38.60
20M	4:25:07	13:15	37.88
Mara	6:00:00	13:44	37.20

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