Thu 9th Nov 2017 at 7:00am by DocM
Run > Intervals
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Time
42:12
-
Miles 4.43
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Min/mi 9:32
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Pacing
38%
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WAVA
56.27
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Stride(cm)
90
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Cals
381
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Cadence
189
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Asc(m)
42
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Hillscore
7
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.61m - 6:10(10:06/m) 54cal 5.94/6.59mph
2) 0.08m - 49(10:40/m) 9cal 5.62/11.59mph
3) 0.14m - 1:30(10:46/m) 9cal 5.57/9.23mph
4) 0.19m - 1:25(7:35/m) 16cal 7.9/9.62mph
5) 0.15m - 1:30(10:11/m) 13cal 5.89/7.95mph
6) 0.12m - 1:03(8:25/m) 11cal 7.13/7.35mph
7) 0.15m - 1:30(9:45/m) 15cal 6.16/7.01mph
8) 0.19m - 1:23(7:23/m) 17cal 8.13/9.12mph
9) 0.15m - 1:30(9:58/m) 13cal 6.02/7.95mph
10) 0.25m - 1:57(7:51/m) 21cal 7.64/7.74mph
11) 0.19m - 2:05(11:05/m) 16cal 5.41/7.74mph
12) 0.25m - 2:01(8:09/m) 22cal 7.36/8.25mph
13) 0.14m - 1:30(10:27/m) 12cal 5.74/7.39mph
14) 0.19m - 1:29(7:58/m) 16cal 7.53/7.74mph
15) 0.13m - 1:30(11:31/m) 9cal 5.21/7.31mph
16) 0.12m - 1:01(8:09/m) 10cal 7.36/7.33mph
17) 0.15m - 1:30(10:00/m) 13cal 6/7.03mph
18) 0.19m - 1:30(8:02/m) 16cal 7.46/7.6mph
19) 0.13m - 1:30(11:46/m) 9cal 5.1/7.56mph
20) 0.25m - 2:03(8:13/m) 21cal 7.3/7.49mph
21) 0.67m - 7:17(10:52/m) 59cal 5.52/7.31mph
===
1) 0.61m - 6:10(10:06/m) 54cal 5.94/6.59mph
2) 0.08m - 49(10:40/m) 9cal 5.62/11.59mph
3) 0.14m - 1:30(10:46/m) 9cal 5.57/9.23mph
4) 0.19m - 1:25(7:35/m) 16cal 7.9/9.62mph
5) 0.15m - 1:30(10:11/m) 13cal 5.89/7.95mph
6) 0.12m - 1:03(8:25/m) 11cal 7.13/7.35mph
7) 0.15m - 1:30(9:45/m) 15cal 6.16/7.01mph
8) 0.19m - 1:23(7:23/m) 17cal 8.13/9.12mph
9) 0.15m - 1:30(9:58/m) 13cal 6.02/7.95mph
10) 0.25m - 1:57(7:51/m) 21cal 7.64/7.74mph
11) 0.19m - 2:05(11:05/m) 16cal 5.41/7.74mph
12) 0.25m - 2:01(8:09/m) 22cal 7.36/8.25mph
13) 0.14m - 1:30(10:27/m) 12cal 5.74/7.39mph
14) 0.19m - 1:29(7:58/m) 16cal 7.53/7.74mph
15) 0.13m - 1:30(11:31/m) 9cal 5.21/7.31mph
16) 0.12m - 1:01(8:09/m) 10cal 7.36/7.33mph
17) 0.15m - 1:30(10:00/m) 13cal 6/7.03mph
18) 0.19m - 1:30(8:02/m) 16cal 7.46/7.6mph
19) 0.13m - 1:30(11:46/m) 9cal 5.1/7.56mph
20) 0.25m - 2:03(8:13/m) 21cal 7.3/7.49mph
21) 0.67m - 7:17(10:52/m) 59cal 5.52/7.31mph
6:10 49 1:30 1:25 1:30 1:03 1:30 1:23 1:30 1:57 2:05 2:01 1:30 1:29 1:30 1:01 1:30 1:30 1:30 2:03 7:17
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 44 | 44 | 11:48 | 188 184-192 | 0/0 |
0.13 | 1:22 | 37 | 9:58 | 186 184-190 | 0/1 |
0.19 | 1:57 | 36 | 9:31 | 188 186-190 | 1/0 |
0.25 | 2:36 | 39 | 10:19 | 190 190-190 | 1/0 |
0.31 | 3:13 | 37 | 9:57 | 190 188-190 | 1/1 |
0.38 | 3:49 | 36 | 9:31 | 191 190-192 | 0/2 |
0.44 | 4:23 | 34 | 8:59 | 188 184-192 | 0/2 |
0.50 | 5:01 | 38 | 10:09 | 188 186-190 | 0/1 |
0.56 | 5:36 | 35 | 9:22 | 190 190-190 | 0/1 |
0.63 | 6:12 | 36 | 9:44 | 190 188-190 | 0/3 |
0.69 | 6:49 | 37 | 9:47 | 184 180-188 | 0/2 |
0.75 | 7:27 | 38 | 10:07 | 189 188-190 | 1/0 |
0.81 | 11:08 | 3:41 +1 | 58:53 | 187 184-192 | 1/0 |
0.88 | 12:10 | 1:03 | 16:42 | 192 190-194 | 0/1 |
0.94 | 12:57 | 46 | 12:19 | 187 184-190 | 0/1 |
1.00 | 13:34 | 38 | 10:02 | 189 186-190 | 0/2 |
1.06 | 14:04 | 30 | 7:54 | 192 190-200 | 0/4 |
1.13 | 14:33 | 29 | 7:38 | 200 198-202 | 0/2 |
1.19 | 15:01 | 29 | 7:40 | 202 202-202 | 0/2 |
1.25 | 15:38 | 37 | 9:44 | 188 182-202 | 0/2 |
1.31 | 16:17 | 39 | 10:22 | 184 184-186 | 0/4 |
1.38 | 16:50 | 34 | 8:58 | 192 188-196 | 0/2 |
1.44 | 17:21 | 31 | 8:09 | 196 196-196 | 2/0 |
1.50 | 17:54 | 33 | 8:52 | 194 182-196 | 3/0 |
1.56 | 18:29 | 35 | 9:18 | 185 184-186 | 2/0 |
1.63 | 19:08 | 39 | 10:23 | 186 184-190 | 2/0 |
1.69 | 19:36 | 28 | 7:27 | 193 188-198 | 0/1 |
1.75 | 20:04 | 28 | 7:35 | 198 198-198 | 0/3 |
1.81 | 20:33 | 28 | 7:32 | 198 198-198 | 0/5 |
1.88 | 21:09 | 36 | 9:43 | 183 178-186 | 0/2 |
1.94 | 21:47 | 38 | 10:11 | 186 184-188 | 0/2 |
2.00 | 22:20 | 33 | 8:49 | 191 184-202 | 0/0 |
2.06 | 22:50 | 30 | 8:00 | 202 202-202 | 3/0 |
2.13 | 23:20 | 29 | 7:52 | 202 202-202 | 1/1 |
2.19 | 23:48 | 29 | 7:39 | 200 200-202 | 0/3 |
2.25 | 24:23 | 35 | 9:18 | 189 178-202 | 0/3 |
2.31 | 25:03 | 40 | 10:41 | 184 182-184 | 0/2 |
2.38 | 25:47 | 44 | 11:38 | 186 182-188 | 0/0 |
2.44 | 26:20 | 33 | 8:53 | 190 190-190 | 3/0 |
2.50 | 26:52 | 31 | 8:23 | 190 190-190 | 0/3 |
2.56 | 27:24 | 32 | 8:39 | 190 190-190 | 0/0 |
2.63 | 27:55 | 31 | 8:15 | 190 190-190 | 2/0 |
2.69 | 28:33 | 38 | 10:13 | 186 180-196 | 3/0 |
2.75 | 29:12 | 39 | 10:24 | 189 188-190 | 3/0 |
2.81 | 29:46 | 33 | 8:56 | 190 190-190 | 2/1 |
2.88 | 30:15 | 29 | 7:46 | 202 202-202 | 0/3 |
2.94 | 30:45 | 30 | 8:01 | 196 180-202 | 0/1 |
3.00 | 31:21 | 36 | 9:42 | 161 92-198 | 2/0 |
3.06 | 32:04 | 43 | 11:22 | 187 184-190 | 2/0 |
3.13 | 32:43 | 39 | 10:17 | 190 188-196 | 4/0 |
3.19 | 33:13 | 30 | 8:05 | 196 196-196 | 3/0 |
3.25 | 33:46 | 33 | 8:52 | 192 176-196 | 1/0 |
3.31 | 34:24 | 38 | 10:03 | 186 182-190 | 0/2 |
3.38 | 35:01 | 37 | 9:53 | 188 184-190 | 0/2 |
3.44 | 35:33 | 32 | 8:38 | 195 190-198 | 0/3 |
3.50 | 36:03 | 30 | 8:03 | 198 198-198 | 0/3 |
3.56 | 36:33 | 29 | 7:48 | 197 196-198 | 2/0 |
3.63 | 37:19 | 46 | 12:21 | 155 118-196 | 3/0 |
3.69 | 37:59 | 40 | 10:37 | 187 184-190 | 2/0 |
3.75 | 38:32 | 33 | 8:45 | 186 174-196 | 2/0 |
3.81 | 39:02 | 31 | 8:10 | 174 174-174 | 2/0 |
3.88 | 39:34 | 32 | 8:36 | 193 174-198 | 4/0 |
3.94 | 40:04 | 30 | 8:00 | 198 196-198 | 3/0 |
4.00 | 40:58 | 53 | 14:13 | 151 118-194 | 1/0 |
4.06 | 41:39 | 41 | 10:58 | 188 184-190 | 1/0 |
4.13 | 42:16 | 37 | 9:49 | 189 186-190 | 0/1 |
4.19 | 42:56 | 40 | 10:40 | 183 178-188 | 0/2 |
4.25 | 43:37 | 41 | 10:58 | 188 184-190 | 0/1 |
4.31 | 44:16 | 39 | 10:26 | 190 190-190 | 2/0 |
4.38 | 44:53 | 37 | 9:51 | 191 188-192 | 3/0 |
4.44 | 45:31 | 39 | 10:17 | 189 188-190 | 4/0 |
4.50 | 46:13 | 41 | 11:03 | 189 188-192 | 2/0 |
4.56 | 46:51 | 38 | 10:05 | 187 180-192 | 1/0 |
4.62 | 47:26 | 35 | 10:09 | 188 186-190 | 0/1 |
Elevation
Asc 42m,
Range 45m, Flat prediction 41:19
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
23 2.5% | 9:58 |
15 2.8% | 9:35 |
15 2.6% | 10:27 |
11 2.8% | 9:13 |
11 3.1% | 9:37 |
See your biggest climbs |
Cadence
189 (202 max)
Stride Length: 90cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 90.5 | 190 | 4.6 | 42:55 | 9:25 |
Walk | 2.2 | 117 | 0.1 | 1:04 | 16:36 |
Still | 7.2 | - | - | 3:26 | - |
Pause | 0.0 | - | - | 1 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:10 | 8:10 | 57.77 |
5km | 28:31 | 9:11 | 57.81 |
5M | 48:14 | 9:39 | 55.78 |
10km | 1:01:19 | 9:52 | 54.94 |
10M | 1:43:40 | 10:22 | 53.53 |
Half | 2:19:40 | 10:40 | 51.89 |
20M | 3:42:50 | 11:09 | 51.17 |
Mara | 5:00:13 | 11:28 | 50.30 |
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