Mon 30th Oct 2017 at 7:00am by DocM
Run > Intervals
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Time
55:16
-
Miles 5.99
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Min/mi 9:14
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Pacing
43%
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WAVA
58.68
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Stride(cm)
94
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Cals
526
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Cadence
187
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Asc(m)
42
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Hillscore
7
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Surface
Road
Notes & Comments
Split Summary
===
1) 1.05m - 10:19(9:52/m) 94cal 6.08/6.72mph
2) 0.5m - 3:54(7:50/m) 45cal 7.65/8.08mph
3) 0.37m - 3:30(9:29/m) 34cal 6.33/7.35mph
4) 0.5m - 3:57(7:56/m) 44cal 7.56/9.18mph
5) 0.65m - 6:18(9:39/m) 58cal 6.22/7.74mph
6) 0.5m - 4:05(8:14/m) 46cal 7.29/12.36mph
7) 0.34m - 3:47(11:10/m) 30cal 5.37/7.39mph
8) 0.5m - 4:08(8:20/m) 44cal 7.2/7.91mph
9) 0.3m - 3:02(10:00/m) 29cal 6/7.35mph
10) 1.14m - 12:15(10:48/m) 102cal 5.56/7.81mph
===
1) 1.05m - 10:19(9:52/m) 94cal 6.08/6.72mph
2) 0.5m - 3:54(7:50/m) 45cal 7.65/8.08mph
3) 0.37m - 3:30(9:29/m) 34cal 6.33/7.35mph
4) 0.5m - 3:57(7:56/m) 44cal 7.56/9.18mph
5) 0.65m - 6:18(9:39/m) 58cal 6.22/7.74mph
6) 0.5m - 4:05(8:14/m) 46cal 7.29/12.36mph
7) 0.34m - 3:47(11:10/m) 30cal 5.37/7.39mph
8) 0.5m - 4:08(8:20/m) 44cal 7.2/7.91mph
9) 0.3m - 3:02(10:00/m) 29cal 6/7.35mph
10) 1.14m - 12:15(10:48/m) 102cal 5.56/7.81mph
10:19 3:54 3:30 3:57 6:18 4:05 3:47 4:08 3:02 12:15
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 38 | 38 | 10:06 | 188 186-194 | 0/1 |
0.13 | 1:14 | 37 | 9:46 | 187 182-190 | 0/0 |
0.19 | 1:53 | 38 | 10:15 | 186 182-190 | 0/1 |
0.25 | 2:28 | 35 | 9:27 | 190 188-190 | 1/0 |
0.31 | 3:09 | 40 | 10:46 | 189 176-192 | 1/0 |
0.38 | 3:45 | 37 | 9:45 | 193 192-196 | 1/0 |
0.44 | 4:22 | 37 | 9:51 | 194 192-196 | 0/2 |
0.50 | 4:57 | 35 | 9:19 | 193 192-196 | 0/2 |
0.56 | 5:33 | 36 | 9:33 | 196 196-196 | 0/2 |
0.63 | 6:06 | 33 | 8:48 | 195 192-196 | 0/0 |
0.69 | 6:42 | 36 | 9:29 | 195 190-198 | 0/2 |
0.75 | 7:20 | 38 | 10:10 | 188 186-192 | 0/3 |
0.81 | 8:03 | 44 | 11:37 | 162 96-192 | 1/0 |
0.88 | 8:41 | 38 | 10:06 | 188 186-190 | 1/0 |
0.94 | 9:18 | 37 | 9:44 | 189 186-192 | 0/2 |
1.00 | 9:52 | 34 | 9:03 | 190 188-190 | 0/1 |
1.06 | 10:27 | 35 | 9:22 | 190 188-194 | 0/2 |
1.13 | 10:57 | 30 | 7:58 | 197 194-198 | 0/4 |
1.19 | 11:25 | 28 | 7:27 | 198 198-198 | 0/2 |
1.25 | 11:55 | 31 | 8:12 | 196 186-198 | 0/1 |
1.31 | 12:23 | 27 | 7:18 | 186 186-186 | 0/2 |
1.38 | 12:51 | 28 | 7:26 | 186 186-186 | 0/3 |
1.44 | 13:20 | 29 | 7:47 | 186 186-186 | 0/2 |
1.50 | 13:51 | 31 | 8:15 | 186 186-186 | 1/0 |
1.56 | 14:25 | 34 | 9:08 | 186 184-186 | 4/0 |
1.63 | 15:02 | 37 | 9:52 | 187 186-188 | 1/0 |
1.69 | 15:40 | 38 | 10:07 | 187 186-190 | 3/0 |
1.75 | 16:14 | 34 | 8:58 | 188 186-190 | 0/0 |
1.81 | 16:48 | 35 | 9:15 | 188 186-190 | 0/2 |
1.88 | 17:23 | 34 | 9:09 | 189 188-190 | 0/5 |
1.94 | 17:53 | 30 | 8:06 | 187 186-188 | 0/2 |
2.00 | 18:23 | 30 | 8:08 | 186 186-186 | 0/1 |
2.06 | 18:52 | 29 | 7:38 | 195 186-202 | 0/1 |
2.13 | 19:23 | 31 | 8:17 | 198 192-204 | 2/0 |
2.19 | 19:55 | 32 | 8:36 | 196 192-198 | 2/0 |
2.25 | 20:26 | 31 | 8:16 | 198 198-198 | 0/4 |
2.31 | 20:55 | 28 | 7:33 | 198 198-198 | 0/2 |
2.38 | 21:23 | 28 | 7:36 | 198 198-198 | 0/2 |
2.44 | 21:56 | 33 | 8:46 | 190 184-198 | 0/1 |
2.50 | 22:29 | 33 | 8:54 | 186 184-186 | 1/0 |
2.56 | 23:05 | 36 | 9:32 | 188 186-190 | 3/0 |
2.63 | 23:44 | 39 | 10:26 | 188 184-190 | 1/0 |
2.69 | 24:21 | 37 | 9:46 | 189 188-190 | 1/1 |
2.75 | 24:58 | 37 | 9:58 | 190 188-192 | 0/1 |
2.81 | 25:32 | 33 | 8:55 | 191 190-192 | 0/1 |
2.88 | 26:05 | 33 | 8:51 | 189 188-190 | 0/1 |
2.94 | 26:40 | 35 | 9:27 | 188 188-190 | 0/0 |
3.00 | 27:16 | 35 | 9:28 | 189 188-192 | 0/0 |
3.06 | 27:57 | 41 | 10:59 | 189 188-190 | 0/0 |
3.13 | 28:27 | 30 | 8:00 | 146 118-188 | 1/0 |
3.19 | 28:57 | 30 | 8:03 | 159 118-186 | 1/0 |
3.25 | 32:53 | 3:55 | 1:02:44 | 173 116-196 | 1/0 |
3.31 | 33:41 | 48 | 12:49 | 194 194-194 | 1/1 |
3.38 | 34:10 | 30 | 7:53 | 159 66-182 | 0/1 |
3.44 | 34:40 | 30 | 8:04 | 182 182-182 | 0/3 |
3.50 | 35:14 | 33 | 8:53 | 199 196-200 | 0/2 |
3.56 | 35:46 | 32 | 8:31 | 195 194-200 | 1/0 |
3.63 | 36:15 | 29 | 7:49 | 196 194-200 | 2/0 |
3.69 | 36:47 | 32 | 8:30 | 197 196-200 | 2/0 |
3.75 | 37:21 | 34 | 9:00 | 191 182-198 | 4/0 |
3.81 | 37:58 | 38 | 10:01 | 184 182-186 | 0/2 |
3.88 | 38:35 | 37 | 9:59 | 187 184-190 | 0/3 |
3.94 | 39:16 | 40 | 10:43 | 189 186-190 | 1/0 |
4.00 | 39:52 | 37 | 9:44 | 183 168-190 | 2/0 |
4.06 | 40:47 | 55 | 14:45 | 150 118-190 | 2/0 |
4.13 | 41:22 | 35 | 9:15 | 155 98-198 | 5/0 |
4.19 | 41:55 | 32 | 8:38 | 162 98-200 | 2/0 |
4.25 | 42:27 | 33 | 8:46 | 198 198-198 | 1/0 |
4.31 | 43:00 | 33 | 8:45 | 198 196-202 | 0/3 |
4.38 | 43:30 | 30 | 8:00 | 201 198-208 | 0/1 |
4.44 | 44:01 | 30 | 8:06 | 201 198-202 | 0/4 |
4.50 | 44:30 | 30 | 7:54 | 202 202-202 | 0/1 |
4.56 | 45:01 | 31 | 8:13 | 196 196-196 | 2/0 |
4.62 | 45:36 | 35 | 9:26 | 189 184-196 | 3/0 |
4.69 | 46:15 | 39 | 10:23 | 190 188-192 | 2/0 |
4.75 | 46:51 | 35 | 9:28 | 190 188-190 | 1/0 |
4.81 | 47:29 | 38 | 10:09 | 190 188-192 | 2/0 |
4.87 | 48:07 | 38 | 10:11 | 187 172-190 | 4/0 |
4.94 | 48:44 | 37 | 9:47 | 189 188-190 | 2/0 |
5.00 | 49:22 | 38 | 10:08 | 189 188-192 | 1/0 |
5.06 | 50:00 | 38 | 10:13 | 185 172-190 | 2/0 |
5.12 | 50:38 | 38 | 10:12 | 183 178-188 | 0/1 |
5.19 | 51:18 | 40 | 10:39 | 185 182-188 | 0/1 |
5.25 | 52:13 | 55 | 14:39 | 166 124-188 | 3/0 |
5.31 | 53:14 | 1:01 | 16:15 | 133 118-184 | 3/0 |
5.38 | 53:57 | 43 | 11:28 | 190 190-190 | 0/0 |
5.44 | 54:38 | 41 | 10:58 | 189 188-190 | 2/0 |
5.50 | 55:17 | 39 | 10:20 | 189 188-190 | 2/0 |
5.56 | 55:57 | 40 | 10:33 | 190 188-192 | 2/0 |
5.63 | 56:36 | 39 | 10:23 | 191 188-196 | 1/1 |
5.69 | 57:11 | 36 | 9:30 | 191 190-192 | 0/1 |
5.75 | 57:49 | 38 | 10:12 | 191 190-192 | 0/0 |
5.81 | 58:25 | 36 | 9:34 | 192 188-196 | 1/0 |
5.88 | 58:59 | 34 | 9:06 | 192 190-192 | 0/0 |
5.94 | 59:36 | 37 | 9:45 | 191 190-192 | 1/0 |
6.00 | 1:00:15 | 39 | 10:39 | 176 118-192 | 0/1 |
Elevation
Asc 42m,
Range 45m, Flat prediction 52:40
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
23 2.3% | 9:50 |
15 2.5% | 12:19 |
15 2.9% | 10:11 |
11 2.6% | 9:30 |
11 2.8% | 8:52 |
See your biggest climbs |
Cadence
187 (208 max)
Stride Length: 94cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 88.4 | 190 | 5.7 | 53:14 | 9:18 |
Walk | 6.3 | 114 | 0.3 | 3:48 | 13:37 |
Still | 5.3 | - | - | 3:13 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:40 | 7:40 | 61.54 |
5km | 26:46 | 8:37 | 61.59 |
5M | 45:16 | 9:03 | 59.44 |
10km | 57:33 | 9:16 | 58.53 |
10M | 1:37:19 | 9:44 | 57.02 |
Half | 2:11:06 | 10:00 | 55.28 |
20M | 3:29:10 | 10:28 | 54.52 |
Mara | 4:41:48 | 10:45 | 53.58 |
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