Tue 17th Oct 2017 at 6:00pm by SooWoo
Run > Intervals
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Time
32:01
-
Miles 4.12
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Min/mi 7:46
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Pacing
49%
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WAVA
67.30
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Stride(cm)
121
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Cals
536
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Cadence
172
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Asc(m)
42
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Hillscore
1
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Surface
Road
Notes & Comments
WCH 8x4mins
Split Summary
===
1) 0.62m - 5:11(8:21/m) 80cal 7.18/8.16mph
2) 0.62m - 4:49(7:46/m) 78cal 7.73/8.54mph
3) 0.62m - 4:38(7:27/m) 80cal 8.06/8.89mph
4) 0.62m - 4:39(7:29/m) 82cal 8.01/8.41mph
5) 0.62m - 4:45(7:39/m) 81cal 7.84/8.66mph
6) 0.62m - 4:47(7:42/m) 82cal 7.79/8.95mph
7) 0.39m - 3:11(8:12/m) 53cal 7.32/8.5mph
Split Summary
===
1) 0.62m - 5:11(8:21/m) 80cal 7.18/8.16mph
2) 0.62m - 4:49(7:46/m) 78cal 7.73/8.54mph
3) 0.62m - 4:38(7:27/m) 80cal 8.06/8.89mph
4) 0.62m - 4:39(7:29/m) 82cal 8.01/8.41mph
5) 0.62m - 4:45(7:39/m) 81cal 7.84/8.66mph
6) 0.62m - 4:47(7:42/m) 82cal 7.79/8.95mph
7) 0.39m - 3:11(8:12/m) 53cal 7.32/8.5mph
5:11 4:49 4:38 4:39 4:45 4:47 3:11
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 35 | 35 | 9:17 | 170 168-172 | 0/1 |
0.13 | 1:04 | 29 | 7:42 | 171 170-174 | 0/9 |
0.19 | 1:32 | 29 | 7:38 | 175 170-180 | 0/3 |
0.25 | 2:02 | 30 | 7:52 | 172 170-174 | 0/0 |
0.31 | 2:33 | 31 | 8:21 | 172 172-172 | 0/0 |
0.38 | 3:06 | 32 | 8:38 | 172 172-172 | 0/0 |
0.44 | 3:36 | 31 | 8:10 | 173 172-174 | 0/0 |
0.50 | 5:05 | 1:28 +59 | 23:34 | 172 170-172 | 1/0 |
0.56 | 5:39 | 34 | 9:12 | 173 170-176 | 1/0 |
0.63 | 6:11 | 32 | 8:40 | 175 170-180 | 0/1 |
0.69 | 6:43 | 31 | 8:21 | 173 172-174 | 0/1 |
0.75 | 7:12 | 29 | 7:40 | 171 168-174 | 0/1 |
0.81 | 7:40 | 28 | 7:31 | 174 172-174 | 1/0 |
0.88 | 8:08 | 29 | 7:37 | 173 172-174 | 0/0 |
0.94 | 8:39 | 31 | 8:09 | 174 172-176 | 0/0 |
1.00 | 10:04 | 1:25 +1:00 | 22:47 | 166 126-176 | 0/1 |
1.06 | 10:40 | 35 | 9:26 | 175 172-176 | 0/1 |
1.13 | 11:06 | 27 | 7:05 | 173 172-174 | 1/0 |
1.19 | 11:35 | 28 | 7:36 | 171 170-172 | 0/1 |
1.25 | 12:02 | 27 | 7:11 | 173 172-174 | 0/1 |
1.31 | 12:28 | 26 | 7:02 | 173 172-174 | 1/0 |
1.38 | 12:56 | 28 | 7:26 | 172 170-174 | 2/0 |
1.44 | 13:25 | 29 | 7:40 | 172 170-174 | 0/0 |
1.50 | 13:55 | 30 | 8:05 | 172 170-176 | 1/0 |
1.56 | 15:26 | 1:31 +1:08 | 24:11 | 164 120-180 | 1/0 |
1.63 | 16:00 | 34 | 9:03 | 176 172-180 | 0/0 |
1.69 | 16:28 | 29 | 7:39 | 175 172-180 | 0/1 |
1.75 | 16:56 | 28 | 7:24 | 173 172-176 | 0/0 |
1.81 | 17:22 | 26 | 7:03 | 170 168-172 | 0/1 |
1.88 | 17:50 | 27 | 7:19 | 172 170-172 | 2/0 |
1.94 | 18:19 | 29 | 7:44 | 174 172-176 | 0/3 |
2.00 | 18:47 | 28 | 7:31 | 172 170-174 | 1/0 |
2.06 | 19:14 | 27 | 7:19 | 174 172-176 | 0/1 |
2.13 | 20:49 | 1:35 +1:09 | 25:21 | 174 172-174 | 0/0 |
2.19 | 21:20 | 30 | 8:05 | 173 172-174 | 1/0 |
2.25 | 21:49 | 29 | 7:41 | 174 172-174 | 0/1 |
2.31 | 22:17 | 28 | 7:34 | 172 170-174 | 2/0 |
2.38 | 22:44 | 27 | 7:10 | 172 170-172 | 0/1 |
2.44 | 23:12 | 28 | 7:24 | 174 172-176 | 1/0 |
2.50 | 23:41 | 30 | 7:54 | 173 170-176 | 1/0 |
2.56 | 24:13 | 32 | 8:25 | 172 170-174 | 1/0 |
2.63 | 24:39 | 27 | 7:07 | 174 172-176 | 0/0 |
2.69 | 25:52 | 1:13 +52 | 19:22 | 174 172-174 | 0/1 |
2.75 | 26:28 | 35 | 9:27 | 173 170-174 | 0/1 |
2.81 | 26:55 | 27 | 7:12 | 171 170-172 | 0/1 |
2.88 | 27:22 | 27 | 7:19 | 172 170-174 | 0/1 |
2.94 | 27:51 | 29 | 7:46 | 172 170-174 | 0/1 |
3.00 | 28:20 | 29 | 7:45 | 174 172-176 | 1/0 |
3.06 | 28:49 | 29 | 7:43 | 172 172-174 | 0/0 |
3.13 | 30:08 | 1:19 +59 | 21:02 | 171 166-172 | 0/1 |
3.19 | 30:49 | 41 | 10:50 | 174 172-178 | 1/0 |
3.25 | 31:16 | 28 | 7:22 | 172 170-174 | 1/0 |
3.31 | 31:43 | 27 | 7:14 | 174 172-176 | 0/0 |
3.38 | 32:14 | 30 | 8:06 | 174 172-178 | 0/1 |
3.44 | 32:42 | 29 | 7:39 | 174 172-174 | 0/0 |
3.50 | 33:11 | 28 | 7:35 | 173 172-176 | 1/0 |
3.56 | 33:43 | 32 | 8:34 | 172 168-176 | 1/0 |
3.63 | 35:08 | 1:25 +59 | 22:46 | 171 170-172 | 1/1 |
3.69 | 35:36 | 28 | 7:29 | 174 170-178 | 0/1 |
3.75 | 36:05 | 28 | 7:30 | 174 172-176 | 0/0 |
3.81 | 36:33 | 28 | 7:29 | 174 172-176 | 1/0 |
3.88 | 37:00 | 27 | 7:14 | 175 174-176 | 0/1 |
3.94 | 37:29 | 29 | 7:52 | 175 172-176 | 0/0 |
4.00 | 38:01 | 32 | 8:26 | 174 172-176 | 1/0 |
4.06 | 38:36 | 35 | 9:20 | 177 172-180 | 8/0 |
4.11 | 39:05 | 29 | 9:25 | 175 172-176 | 2/0 |
Elevation
Asc 42m,
Range 18m, Flat prediction 31:56
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
13 1.8% | 7:57 |
See your biggest climbs |
Cadence
172 (180 max)
Stride Length: 121cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 81.8 | 172 | 4.1 | 31:34 | 8:13 |
Walk | 13.1 | 117 | 0 | 5:24 | 8:47:49 |
Pause | 5.1 | - | - | 2:07 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:55 | 6:55 | 66.77 |
5km | 23:36 | 7:36 | 68.37 |
5M | 39:29 | 7:54 | 66.67 |
10km | 49:56 | 8:02 | 66.00 |
10M | 1:23:33 | 8:21 | 64.93 |
Half | 1:51:54 | 8:33 | 63.29 |
20M | 2:56:52 | 8:51 | 62.94 |
Mara | 3:56:52 | 9:02 | 62.20 |
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