Sat 4th Nov 2017 at 8:00am by Ally C

Run > Intervals

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Time
29:07
Miles
3.43
Min/mi
8:29
Pacing
47%
WAVA
53.86
Stride(cm)
104
Cals
407
Cadence
183
Asc(m)
42
Surface
Road

Notes & Comments

12 x 400s with 1 min recoveries

1:27 1:26 1:25 1:26 1:25 1:27 1:25 1:26 1:26 1:26 1:23 1:24

Pace

29%

63%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	23	23	6:01	194 192-196
0.13	43	21	5:34	182 180-190
0.19	1:04	21	5:35	193 192-194
0.25	1:26	22	5:47	188 182-192
0.31	2:39	1:13	19:23	161 80-194
0.38	2:59	21	5:29	194 192-194
0.44	3:20	21	5:38	190 182-196
0.50	3:41	21	5:35	185 184-186
0.56	4:48	1:07	17:51	173 126-186
0.63	5:13	25	6:41	181 168-190
0.69	5:35	21	5:39	189 182-192
0.75	5:55	21	5:34	191 188-192
0.81	6:17	21	5:38	187 186-188
0.88	7:29	1:13	19:20	180 126-194
0.94	7:52	23	6:02	192 190-194
1.00	8:13	21	5:34	192 182-194
1.06	8:34	21	5:40	185 182-188
1.13	9:38	1:04	17:10	158 80-186
1.19	10:05	27	7:08	184 180-192
1.25	10:26	21	5:32	190 188-192
1.31	10:46	20	5:25	188 184-190
1.38	11:08	22	5:44	183 180-188
1.44	12:17	1:09	18:25	177 126-196
1.50	12:42	26	6:51	190 188-192
1.56	13:04	21	5:43	190 186-192
1.63	13:25	21	5:42	183 180-186
1.69	14:31	1:06	17:33	185 182-186
1.75	14:57	26	6:54	185 178-190
1.81	15:18	21	5:40	153 126-194
1.88	15:39	21	5:33	181 126-194
1.94	15:59	20	5:28	184 182-186
2.00	17:10	1:11	18:53	186 182-188
2.06	17:33	23	6:10	187 184-194
2.13	17:54	21	5:39	193 188-194
2.19	18:16	21	5:38	186 182-188
2.25	19:19	1:03	16:52	184 182-186
2.31	19:47	28	7:23	189 184-198
2.38	20:08	22	5:44	187 186-190
2.44	20:28	20	5:21	187 184-192
2.50	20:50	22	5:45	183 182-184
2.56	21:57	1:08	18:04	159 126-182
2.63	22:19	22	5:52	184 184-184
2.69	22:40	21	5:31	184 180-186
2.75	23:01	21	5:39	184 180-186
2.81	23:26	24	6:31	168 82-188
2.88	24:27	1:01	16:16	179 174-180
2.94	24:51	24	6:31	190 188-192
3.00	25:12	21	5:36	186 184-188
3.06	25:33	21	5:34	183 182-184
3.13	26:35	1:02	16:29	151 118-182
3.19	27:02	27	7:13	185 184-186
3.25	27:22	20	5:18	186 182-190
3.31	27:43	21	5:31	182 180-186
3.38	28:04	21	5:42	182 178-186
3.43	29:05	1:01	19:09	157 126-190

Cadence

183 (198 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.0	186	3.3	24:26	7:27
Walk	16.0	118	0.1	4:39	32:05

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:23	5:33	58.29%	More
800m	3:31	7:05	53.21%	More
1km	4:59	8:01	49.00%	More
Mile	7:53	7:53	52.79%	More
5k	25:42	8:16	55.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:53	7:53	52.80
5km	26:13	8:26	54.00
5M	43:25	8:41	53.04
10km	54:40	8:48	52.57
10M	1:30:31	9:03	52.45
Half	2:00:31	9:12	51.70
20M	3:08:43	9:26	52.31
Mara	4:11:16	9:35	52.39

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