Thu 26th Oct 2017 at 7:00pm by Craig D

Run > Intervals

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Time
48:42
Miles
5.80
Min/mi
8:24
Pacing
0%
WAVA
50.94
Stride(cm)
115
Cals
673
Cadence
167
Asc(m)
42
Hillscore
4
Surface
Road

Notes & Comments

Rixon intervals

500 - 600 - 700 - 600 - 500
2 x 1000

Split Summary
===
1) 0.65m - 5:42(8:46/m) 78cal 6.85/7.37mph
2) 0.77m - 6:12(8:01/m) 92cal 7.48/9.29mph
3) 0m - 1(20:56/m) 2.87/4.99mph

4) 0.3m - 2:01(6:47/m) 34cal 8.85/9.23mph - 500
5) 0.1m - 1:04(10:41/m) 13cal 5.61/8.91mph
6) 0.37m - 2:29(6:41/m) 42cal 8.97/9.06mph - 600
7) 0.1m - 1:11(12:00/m) 14cal 5/8.83mph
8) 0.43m - 2:49(6:30/m) 49cal 9.23/9.73mph - 700
9) 0.02m - 1:05(45:40/m) 3cal 1.31/9.58mph
10) 0.38m - 2:30(6:39/m) 44cal 9.03/9.75mph - 600
11) 0.1m - 1:17(12:26/m) 14cal 4.83/8.72mph
12) 0.3m - 1:57(6:28/m) 34cal 9.28/9.89mph - 500
13) 0.25m - 2:23(9:39/m) 29cal 6.21/9.68mph
14) 0.01m - 1:39(2:59:07/m) 1cal 0.34/6.7mph

15) 0.62m - 4:18(6:55/m) 74cal 8.67/9.18mph - 1000
16) 0.02m - 1:13(1:16:43/m) 2cal 0.78/9.06mph
17) 0.62m - 4:17(6:56/m) 75cal 8.65/9.77mph - 1000

18) 0.62m - 1(2/m) 75cal 8.65/9.77mph

5:42 6:12 1 2:01 1:04 2:29 1:11 2:49 1:05 2:30 1:17 1:57 2:23 1:39 4:18 1:13 4:17 1

Pin Map

0mi in 0

Pace

25%

11%

21%

43%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	39	39	10:21	148 98-164	1/1
0.13	1:11	32	8:36	158 156-160	0/2
0.19	1:42	31	8:14	158 154-160	0/1
0.25	2:13	31	8:09	159 158-162	1/0
0.31	2:44	31	8:18	161 160-162	0/0
0.38	3:15	32	8:29	165 162-168	2/0
0.44	3:51	36	9:33	163 160-168	3/0
0.50	4:24	33	8:50	163 160-164	1/1
0.56	4:56	31	8:21	162 158-166	0/2
0.63	5:27	31	8:19	161 160-162	0/0
0.69	8:54	3:27 +3:12	55:14	168 156-180	1/0
0.75	9:39	45	11:53	166 158-176	1/2
0.81	10:09	30	8:01	170 158-176	3/0
0.88	10:38	29	7:47	166 160-174	1/2
0.94	11:08	30	8:02	161 158-166	1/2
1.00	11:40	33	8:40	161 158-162	0/3
1.06	12:17	36	9:42	163 120-176	2/1
1.13	12:49	32	8:32	162 158-172	1/3
1.19	13:16	28	7:22	167 158-176	3/0
1.25	13:47	30	8:03	160 158-162	0/3
1.31	14:15	28	7:31	169 160-176	3/0
1.38	14:43	28	7:36	162 160-172	0/3
1.44	18:58	4:15 +3:59	1:07:56	167 120-176	3/0
1.50	19:34	36	9:39	172 170-174	0/0
1.56	20:01	27	7:06	173 170-176	2/0
1.63	20:27	26	6:50	172 170-174	2/0
1.69	20:51	25	6:39	172 170-174	1/0
1.75	21:24	33	8:46	164 158-170	0/2
1.81	22:04	39	10:26	160 156-164	0/3
1.88	22:30	27	7:05	169 160-172	0/2
1.94	22:54	24	6:19	173 170-176	0/2
2.00	23:18	24	6:26	172 170-172	0/0
2.06	23:44	26	6:53	172 170-174	2/0
2.13	24:10	26	7:03	169 164-174	2/0
2.19	24:36	26	6:57	166 164-170	0/0
2.25	25:21	45	11:55	160 156-162	3/0
2.31	25:58	37	9:52	165 160-170	1/1
2.38	26:24	26	6:51	172 170-174	0/1
2.44	26:48	25	6:35	171 170-174	1/0
2.50	27:13	24	6:30	170 166-174	0/0
2.56	27:38	25	6:43	172 168-180	0/2
2.63	28:02	24	6:29	171 168-172	0/2
2.69	28:24	22	5:55	170 168-172	0/0
2.75	29:36	1:12	19:12	167 150-180	1/0
2.81	30:08	32	8:25	173 172-176	0/3
2.88	30:30	23	6:02	175 172-178	0/1
2.94	30:54	24	6:24	174 172-176	0/0
3.00	31:21	26	7:03	175 172-176	3/0
3.06	31:48	27	7:15	168 166-170	1/0
3.13	32:19	31	8:21	164 146-168	1/0
3.19	33:00	41	10:49	163 160-166	4/0
3.25	33:42	42	11:18	168 160-178	1/0
3.31	34:06	24	6:22	174 172-176	1/1
3.38	34:31	24	6:30	170 168-174	0/2
3.44	34:54	23	6:12	172 170-174	0/3
3.50	35:16	22	5:55	174 172-176	0/0
3.56	40:52	5:36 +5:51	1:29:29	164 160-168	0/0
3.63	42:21	1:30	23:55	166 162-168	0/0
3.69	42:56	35	9:12	165 164-168	0/2
3.75	43:28	32	8:27	166 164-168	0/2
3.81	45:34	2:07 +11	33:46	169 162-178	0/0
3.88	46:07	33	8:45	176 174-180	2/0
3.94	46:34	27	7:15	177 170-182	2/0
4.00	47:03	29	7:36	171 166-178	3/0
4.06	47:31	28	7:36	168 166-170	1/0
4.13	47:58	27	7:05	167 166-168	0/2
4.19	48:23	25	6:39	170 168-172	0/2
4.25	48:47	25	6:34	175 172-178	0/0
4.31	49:12	25	6:41	168 164-174	0/2
4.38	49:37	24	6:32	168 164-170	0/3
4.44	51:01	1:24	22:25	170 168-174	0/0
4.50	51:35	34	9:03	176 174-178	2/0
4.56	52:00	25	6:42	181 174-188	3/0
4.62	52:26	26	6:53	177 172-184	3/0
4.69	52:53	28	7:21	170 166-172	1/0
4.75	53:18	25	6:35	169 166-170	0/2
4.81	53:43	25	6:36	168 166-170	0/3
4.87	54:09	26	6:59	174 172-176	0/0
4.94	54:36	27	7:16	171 164-174	0/1
5.00	55:03	27	7:06	166 164-168	0/3
5.06	58:32	3:29 +3:23	55:50	159 120-170	0/0
5.12	59:31	58	15:32	166 164-168	1/0
5.19	1:00:02	31	8:20	170 164-174	3/0
5.25	1:00:34	32	8:37	166 164-168	0/0
5.31	1:01:06	32	8:26	170 166-172	3/0
5.38	1:01:38	32	8:37	166 164-170	1/0
5.44	1:02:09	31	8:22	166 162-170	0/4
5.50	1:02:39	29	7:49	168 166-170	0/1
5.56	1:03:08	29	7:51	167 164-170	0/0
5.63	1:03:38	30	8:00	165 160-168	0/1
5.69	1:04:10	31	8:24	164 160-168	1/0
5.75	1:04:42	32	8:32	166 162-168	2/0
5.80	1:05:16	34	11:41	162 160-164	1/1

Elevation

Asc 42m, Range 12m, Flat prediction 41:25

Elevation Graph

Biggest Climbs (m)	Min/mi
12 2.0%	8:31
11 2.7%	14:15
11 2.4%	10:56
11 2.8%	23:55
See your biggest climbs

Cadence

167 (188 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	74.1	167	5.8	46:37	9:12
Walk	16.7	116	0	12:02	18:52:37
Pause	9.2	-	-	6:37	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:32	6:11	48.23%	More
800m	3:23	6:48	49.99%	More
1km	4:23	7:02	50.69%	More
Mile	7:31	7:31	51.17%	More
5k	31:44	10:13	41.14%	More
5 miles	54:55	10:59	38.78%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:33	7:33	50.97
5km	25:08	8:05	51.95
5M	41:37	8:19	51.16
10km	52:23	8:26	50.86
10M	1:26:45	8:41	50.77
Half	1:55:30	8:49	50.08
20M	3:00:53	9:03	50.68
Mara	4:00:49	9:11	50.76

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