Tue 5th Sep 2017 at 12:00pm by Ally C
Run > Intervals
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Time
50:02
-
Miles 5.79
-
Min/mi 8:38
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Pacing
50%
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WAVA
53.48
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Stride(cm)
109
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Cals
725
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Cadence
171
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Asc(m)
42
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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.
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
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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