Mon 13th Nov 2017 at 6:00pm by morl34
Run > Intervals
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Time
46:00
-
Miles 6.20
-
Min/mi 7:25
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Pacing
0%
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WAVA
59.91
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Stride(cm)
122
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Cals
837
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Cadence
178
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Asc(m)
42
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:19(9:19/m) 137cal 6.44/7.64mph
2) 0.35m - 5:57(16:52/m) 44cal 3.56/17.09mph
3) 0.54m - 3:01(5:33/m) 75cal 10.82/12.61mph
4) 0.21m - 2:00(9:26/m) 30cal 6.36/10.79mph
5) 0.58m - 3:08(5:26/m) 81cal 11.05/12.33mph
6) 0.2m - 1:51(9:28/m) 27cal 6.33/11.08mph
7) 0.58m - 3:01(5:15/m) 77cal 11.41/12.02mph
8) 0.21m - 1:58(9:16/m) 33cal 6.47/11.15mph
9) 0.6m - 3:05(5:09/m) 81cal 11.65/11.96mph
10) 0.21m - 2:00(9:27/m) 29cal 6.35/11.79mph
11) 0.21m - 1:00(4:50/m) 25cal 12.4/13.67mph
12) 0.08m - 59(12:26/m) 16cal 4.83/12.56mph
13) 0.21m - 1:01(4:49/m) 26cal 12.47/12.98mph
14) 0.07m - 59(14:01/m) 7cal 4.28/12.15mph
15) 0.22m - 1:02(4:47/m) 25cal 12.55/14.36mph
16) 0.08m - 1:00(12:47/m) 14cal 4.69/11.52mph
17) 0.22m - 1:01(4:37/m) 25cal 13/14.61mph
18) 0.64m - 6:26(10:00/m) 85cal 6/12.77mph
===
1) 1m - 9:19(9:19/m) 137cal 6.44/7.64mph
2) 0.35m - 5:57(16:52/m) 44cal 3.56/17.09mph
3) 0.54m - 3:01(5:33/m) 75cal 10.82/12.61mph
4) 0.21m - 2:00(9:26/m) 30cal 6.36/10.79mph
5) 0.58m - 3:08(5:26/m) 81cal 11.05/12.33mph
6) 0.2m - 1:51(9:28/m) 27cal 6.33/11.08mph
7) 0.58m - 3:01(5:15/m) 77cal 11.41/12.02mph
8) 0.21m - 1:58(9:16/m) 33cal 6.47/11.15mph
9) 0.6m - 3:05(5:09/m) 81cal 11.65/11.96mph
10) 0.21m - 2:00(9:27/m) 29cal 6.35/11.79mph
11) 0.21m - 1:00(4:50/m) 25cal 12.4/13.67mph
12) 0.08m - 59(12:26/m) 16cal 4.83/12.56mph
13) 0.21m - 1:01(4:49/m) 26cal 12.47/12.98mph
14) 0.07m - 59(14:01/m) 7cal 4.28/12.15mph
15) 0.22m - 1:02(4:47/m) 25cal 12.55/14.36mph
16) 0.08m - 1:00(12:47/m) 14cal 4.69/11.52mph
17) 0.22m - 1:01(4:37/m) 25cal 13/14.61mph
18) 0.64m - 6:26(10:00/m) 85cal 6/12.77mph
9:19 5:57 3:01 2:00 3:08 1:51 3:01 1:58 3:05 2:00 1:00 59 1:01 59 1:02 1:00 1:01 6:26
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 35 | 35 | 9:18 | 181 176-192 | 1/0 |
0.13 | 1:09 | 34 | 9:01 | 173 170-176 | 0/2 |
0.19 | 1:46 | 37 | 9:53 | 174 168-176 | 0/2 |
0.25 | 2:25 | 39 | 10:23 | 172 170-174 | 0/2 |
0.31 | 3:02 | 37 | 9:52 | 174 174-174 | 0/2 |
0.38 | 3:34 | 33 | 8:43 | 174 172-178 | 1/0 |
0.44 | 4:08 | 34 | 8:58 | 175 174-176 | 2/0 |
0.50 | 4:40 | 31 | 8:23 | 179 176-182 | 2/0 |
0.56 | 5:24 | 44 +8 | 11:45 | 173 170-178 | 1/0 |
0.63 | 5:59 | 35 | 9:25 | 174 174-176 | 0/0 |
0.69 | 6:34 | 35 | 9:28 | 173 170-176 | 1/0 |
0.75 | 7:09 | 35 | 9:18 | 174 172-176 | 0/1 |
0.81 | 7:44 | 35 | 9:13 | 173 172-174 | 0/1 |
0.88 | 8:18 | 34 | 9:11 | 171 170-172 | 0/0 |
0.94 | 8:53 | 35 | 9:13 | 172 170-174 | 0/1 |
1.00 | 9:27 | 34 | 9:09 | 172 170-174 | 0/1 |
1.06 | 16:43 | 7:16 +7:31 | 1:56:21 | 175 170-186 | 1/0 |
1.13 | 18:09 | 1:26 | 22:52 | 150 108-178 | 0/1 |
1.19 | 18:42 | 33 | 8:40 | 119 108-166 | 0/1 |
1.25 | 21:37 | 2:55 | 46:41 | 136 108-172 | 1/0 |
1.31 | 22:32 | 55 +5 | 14:45 | 173 172-174 | 1/0 |
1.38 | 24:46 | 2:14 +1:39 | 35:49 | 180 166-192 | 0/1 |
1.44 | 25:07 | 21 | 5:30 | 183 180-186 | 0/0 |
1.50 | 25:29 | 22 | 5:50 | 184 182-186 | 1/0 |
1.56 | 25:49 | 20 | 5:20 | 185 182-186 | 1/0 |
1.63 | 26:09 | 21 | 5:30 | 181 180-182 | 0/1 |
1.69 | 26:30 | 21 | 5:35 | 183 180-184 | 0/0 |
1.75 | 26:52 | 22 | 5:45 | 183 182-184 | 1/0 |
1.81 | 27:11 | 19 | 5:10 | 182 182-184 | 1/0 |
1.88 | 27:32 | 21 | 5:33 | 181 180-182 | 0/1 |
1.94 | 28:01 | 29 | 7:44 | 173 162-180 | 0/0 |
2.00 | 28:36 | 35 | 9:23 | 167 164-170 | 1/0 |
2.06 | 29:11 | 35 | 9:21 | 172 170-174 | 1/0 |
2.13 | 29:45 | 33 | 8:50 | 173 170-176 | 0/1 |
2.19 | 30:05 | 20 | 5:20 | 185 182-190 | 0/0 |
2.25 | 30:26 | 21 | 5:41 | 185 182-190 | 1/0 |
2.31 | 30:46 | 20 | 5:26 | 188 186-190 | 1/0 |
2.38 | 31:06 | 20 | 5:24 | 185 182-188 | 0/1 |
2.44 | 31:26 | 19 | 5:07 | 185 180-190 | 0/0 |
2.50 | 31:46 | 20 | 5:22 | 184 180-186 | 1/0 |
2.56 | 32:07 | 21 | 5:33 | 185 184-188 | 1/0 |
2.63 | 32:27 | 20 | 5:25 | 183 182-186 | 0/1 |
2.69 | 32:48 | 21 | 5:34 | 185 166-190 | 0/1 |
2.75 | 33:22 | 34 | 9:01 | 165 160-168 | 1/0 |
2.81 | 34:04 | 42 | 11:13 | 168 164-172 | 1/0 |
2.88 | 34:35 | 31 | 8:17 | 174 170-178 | 0/1 |
2.94 | 34:57 | 22 | 5:58 | 186 178-190 | 0/1 |
3.00 | 35:18 | 21 | 5:28 | 187 186-188 | 0/0 |
3.06 | 35:39 | 21 | 5:35 | 187 184-192 | 1/0 |
3.13 | 35:57 | 19 | 5:02 | 188 184-190 | 0/1 |
3.19 | 36:16 | 19 | 5:05 | 185 184-186 | 0/1 |
3.25 | 36:36 | 19 | 5:08 | 186 180-188 | 0/0 |
3.31 | 36:55 | 20 | 5:15 | 187 186-188 | 1/0 |
3.38 | 37:14 | 18 | 4:51 | 186 184-188 | 0/1 |
3.44 | 37:33 | 20 | 5:18 | 172 94-192 | 0/1 |
3.50 | 38:03 | 30 | 7:57 | 170 156-188 | 0/0 |
3.56 | 38:38 | 35 | 9:13 | 168 166-168 | 2/0 |
3.63 | 39:13 | 35 | 9:19 | 171 170-172 | 0/1 |
3.69 | 39:44 | 31 | 8:19 | 174 166-182 | 0/1 |
3.75 | 40:05 | 21 | 5:29 | 185 182-188 | 0/0 |
3.81 | 40:24 | 19 | 5:05 | 189 188-192 | 1/0 |
3.88 | 40:42 | 19 | 5:02 | 191 186-192 | 0/0 |
3.94 | 41:02 | 20 | 5:15 | 188 186-192 | 0/1 |
4.00 | 41:22 | 19 | 5:10 | 190 188-192 | 0/0 |
4.06 | 41:41 | 19 | 5:12 | 189 184-192 | 1/0 |
4.13 | 42:00 | 19 | 5:11 | 187 186-188 | 0/0 |
4.19 | 42:19 | 19 | 4:58 | 190 188-192 | 0/1 |
4.25 | 42:38 | 19 | 5:00 | 186 184-188 | 0/0 |
4.31 | 43:08 | 30 | 8:02 | 144 96-188 | 1/0 |
4.38 | 43:44 | 36 | 9:30 | 168 164-172 | 0/0 |
4.44 | 44:18 | 35 | 9:18 | 169 166-174 | 0/1 |
4.50 | 45:13 | 55 +26 | 14:35 | 175 168-198 | 0/0 |
4.56 | 45:33 | 19 | 5:11 | 192 188-198 | 1/0 |
4.62 | 45:51 | 18 | 4:54 | 192 190-194 | 1/0 |
4.69 | 46:10 | 19 | 5:05 | 189 178-194 | 0/1 |
4.75 | 46:58 | 48 | 12:48 | 136 106-178 | 0/0 |
4.81 | 47:21 | 23 | 6:10 | 183 168-192 | 1/0 |
4.87 | 47:39 | 18 | 4:46 | 193 192-196 | 1/0 |
4.94 | 47:57 | 18 | 4:54 | 194 192-196 | 0/1 |
5.00 | 48:26 | 28 | 7:36 | 171 110-194 | 0/1 |
5.06 | 49:11 | 46 | 12:09 | 145 104-206 | 0/0 |
5.12 | 49:30 | 18 | 4:53 | 206 206-206 | 1/0 |
5.19 | 49:47 | 18 | 4:44 | 195 194-196 | 0/1 |
5.25 | 50:05 | 18 | 4:48 | 191 188-194 | 0/1 |
5.31 | 50:50 | 44 | 11:48 | 151 112-186 | 0/0 |
5.38 | 51:19 | 29 | 7:47 | 182 166-198 | 1/0 |
5.44 | 51:36 | 18 | 4:40 | 201 198-208 | 0/1 |
5.50 | 51:53 | 16 | 4:24 | 197 192-202 | 0/1 |
5.56 | 52:12 | 19 | 4:56 | 192 192-194 | 1/0 |
5.63 | 52:52 | 40 | 10:41 | 162 116-192 | 0/1 |
5.69 | 53:24 | 32 | 8:36 | 174 172-176 | 0/1 |
5.75 | 1:10:05 | 16:41 +18:59 | 4:26:56 | 171 166-174 | 0/1 |
5.81 | 1:13:31 | 3:27 | 55:06 | 176 176-176 | 0/2 |
5.88 | 1:14:18 | 46 | 12:23 | 175 174-176 | 0/1 |
5.94 | 1:14:57 | 39 | 10:20 | 176 174-178 | 1/0 |
6.00 | 1:15:32 | 35 | 9:23 | 179 176-180 | 2/0 |
6.06 | 1:16:10 | 38 | 10:13 | 176 174-178 | 2/0 |
6.13 | 1:16:48 | 38 | 10:14 | 176 174-178 | 2/0 |
6.19 | 1:17:26 | 38 | 10:02 | 176 172-180 | 0/1 |
6.20 | 1:17:35 | 9 | 10:32 | 170 170-170 | 0/0 |
Elevation
Asc 42m,
Range 10m, Flat prediction 46:00
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
178 (208 max)
Stride Length: 122cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 56.7 | 181 | 6 | 43:03 | 7:33 |
Walk | 40.5 | 109 | 0.2 | 32:19 | 2:35:06 |
Pause | 2.8 | - | - | 2:13 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:39 | 6:39 | 60.31 |
5km | 22:07 | 7:07 | 61.64 |
5M | 36:37 | 7:19 | 60.46 |
10km | 46:06 | 7:25 | 59.90 |
10M | 1:16:21 | 7:38 | 59.69 |
Half | 1:41:39 | 7:46 | 58.82 |
20M | 2:39:11 | 7:58 | 59.51 |
Mara | 3:31:57 | 8:05 | 59.60 |
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