Tue 5th Sep 2017 at 12:00pm by Ally C

Run > Intervals

  • Time
    50:02
  • Miles
    5.79
  • Min/mi
    8:38
  • Pacing
    50%
  • WAVA
    53.48
  • Stride(cm)
    109
  • Cals
    725
  • Cadence
    171
  • Asc(m)
    42
  • Surface
    Mixed

Notes & Comments

jog/walk w/up then 6 x 0.5miles going on every 5 mins then jog/walk c/down. Felt fine but groins sore afterwards.
3.08, 3.01, 3.00, 3.03, 3.05 3.04.

Pace

15% 5% 30% 18% 31%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.06 28 28 7:32 169 166-174
0.13 1:01 33 8:46 170 168-172
0.19 1:26 25 6:46 169 168-170
0.25 1:56 30 7:52 170 168-172
0.31 2:22 26 6:57 174 172-178
0.38 2:50 28 7:21 175 172-178
0.44 3:18 28 7:29 174 172-176
0.50 3:47 29 7:43 171 168-174
0.56 4:19 33 8:43 172 170-172
0.63 4:46 26 7:03 173 168-176
0.69 5:14 28 7:36 173 170-178
0.75 5:42 28 7:22 175 172-178
0.81 6:10 28 7:32 174 172-176
0.88 6:38 28 7:27 178 176-180
0.94 7:08 30 7:55 170 164-178
1.00 7:35 27 7:12 170 166-174
1.06 8:41 1:06 17:44 115 108-122
1.13 10:15 1:33 24:54 151 126-184
1.19 10:40 25 6:44 183 180-186
1.25 11:03 23 6:09 184 182-186
1.31 11:27 24 6:25 182 178-184
1.38 11:51 24 6:21 182 180-184
1.44 12:14 23 6:15 181 180-182
1.50 12:38 23 6:15 181 180-182
1.56 13:03 25 6:47 178 176-180
1.63 14:15 1:12 19:16 127 104-176
1.69 15:21 1:05 17:25 189 182-196
1.75 15:49 28 7:36 183 182-184
1.81 16:11 22 5:48 183 182-186
1.88 16:34 23 6:09 180 174-184
1.94 16:57 23 6:03 184 182-184
2.00 17:18 22 5:50 182 180-184
2.06 17:41 23 6:00 181 180-182
2.13 18:05 24 6:23 178 176-182
2.19 19:13 1:08 18:06 138 98-178
2.25 20:16 1:03 16:52 174 126-188
2.31 20:45 29 7:49 182 178-184
2.38 21:08 23 6:10 181 178-182
2.44 21:31 23 6:02 182 178-184
2.50 21:54 23 6:08 179 176-182
2.56 22:17 23 6:02 180 178-184
2.63 22:39 23 6:01 177 174-180
2.69 23:04 25 6:33 177 176-180
2.75 24:06 1:02 16:36 130 100-172
2.81 25:18 1:12 19:14 153 126-182
2.88 25:43 25 6:38 182 180-184
2.94 26:06 23 6:07 180 178-182
3.00 26:29 23 6:02 179 176-184
3.06 26:51 22 5:59 180 178-182
3.13 27:13 22 5:55 180 178-182
3.19 27:36 23 6:07 179 178-180
3.25 28:00 24 6:19 177 174-182
3.31 28:54 54 14:30 136 98-176
3.38 30:04 1:10 18:39 137 98-184
3.44 30:35 31 8:18 178 176-180
3.50 31:02 26 7:04 178 176-184
3.56 31:24 22 5:54 177 174-180
3.63 31:47 23 6:01 182 178-184
3.69 32:09 22 5:59 180 178-182
3.75 32:32 23 6:11 176 174-178
3.81 32:56 24 6:26 176 172-180
3.88 33:38 41 11:01 156 104-174
3.94 35:06 1:28 23:34 126 126-126
4.00 35:31 25 6:43 182 180-186
4.06 35:56 25 6:35 181 180-182
4.13 36:19 23 6:10 178 176-178
4.19 36:42 23 6:02 180 176-182
4.25 37:03 21 5:42 181 180-182
4.31 37:26 23 6:06 178 176-180
4.38 37:50 24 6:31 177 174-178
4.44 38:16 26 6:51 176 174-178
4.50 39:40 1:24 22:22 121 98-126
4.56 40:29 50 13:15 164 162-166
4.62 41:01 31 8:23 168 166-170
4.69 41:29 28 7:28 167 166-168
4.75 41:56 27 7:09 167 166-168
4.81 42:28 32 8:38 164 162-166
4.87 42:59 31 8:14 164 160-166
4.94 43:29 30 7:57 166 162-168
5.00 43:59 31 8:09 166 166-168
5.06 44:30 30 8:08 165 162-168
5.12 45:01 31 8:15 167 164-168
5.19 45:29 29 7:38 166 162-172
5.25 45:58 28 7:31 166 164-168
5.31 46:25 28 7:24 164 162-166
5.38 46:56 30 8:07 162 160-164
5.44 47:23 27 7:13 164 162-166
5.50 47:50 27 7:20 164 162-168
5.56 48:18 28 7:21 164 162-166
5.63 48:50 32 8:30 165 162-166
5.69 49:19 29 7:43 164 158-168
5.75 49:48 29 7:50 163 154-172
5.77 50:00 12 8:26 160 160-160

Cadence

171 (196 max) Stride Length: 109cm Run: 92.8% Walk: 7.2%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:28 5:54 54.78% More
800m 3:02 6:06 61.71% More
1km 4:38 7:27 52.72% More
Mile 7:34 7:34 55.01% More
5k 26:18 8:28 53.84% More
5 miles 43:58 8:48 52.38% More

Predictions

Dist Time Per Mile WAVA
1M 7:47 7:47 53.48
5km 25:52 8:20 54.74
5M 42:50 8:34 53.76
10km 53:55 8:41 53.30
10M 1:29:18 8:56 53.16
Half 1:58:53 9:05 52.41
20M 3:06:10 9:19 53.03
Mara 4:07:52 9:28 53.11
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