Sat 18th Nov 2017 at 8:00am by Ally C

Run > Intervals
  • windy
  • cold
  • Time
    48:33
  • Miles
    5.99
  • Min/mi
    8:06
  • Pacing
    56%
  • WAVA
    57.03
  • Stride(cm)
    109
  • Cals
    749
  • Cadence
    181
  • Asc(m)
    42
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Warm up, 12 x 400s with 1 min static recovery, jog home. Felt good but splits crap especially the odd numbers into the strong wind.
1:31 1:24 1:27 1:22 1:28 1:21 1:30 1:22 1:28 1:21 1:29 1:20

Pace

14% 6% 23% 22% 34% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.06 32 32 8:24 168 126-180 0/1
0.13 1:03 32 8:26 176 174-178 0/2
0.19 1:31 28 7:26 182 180-184 0/1
0.25 1:59 28 7:33 182 180-184 0/0
0.31 2:28 28 7:35 184 182-184 0/0
0.38 2:58 30 8:02 180 178-182 1/0
0.44 3:27 29 7:44 180 176-182 1/0
0.50 3:56 29 7:45 180 176-182 1/0
0.56 4:25 29 7:50 177 174-182 0/0
0.63 4:52 27 7:09 175 174-176 0/2
0.69 5:19 27 7:06 182 178-184 0/2
0.75 5:46 27 7:10 180 178-184 0/1
0.81 6:14 29 7:38 179 178-180 1/0
0.88 6:43 29 7:37 178 178-178 1/0
0.94 7:12 29 7:40 177 176-178 2/0
1.00 7:41 29 7:43 178 174-180 3/0
1.06 8:12 31 8:23 174 170-178 3/0
1.13 8:41 29 7:50 174 172-176 1/0
1.19 9:09 28 7:23 175 174-176 0/4
1.25 9:37 28 7:29 178 176-180 0/2
1.31 10:04 27 7:17 180 178-186 0/2
1.38 10:26 22 5:51 190 188-190 0/1
1.44 10:49 23 6:01 138 126-190 0/0
1.50 11:12 23 6:13 174 128-186 0/0
1.56 12:06 53 14:12 171 126-186 2/0
1.63 12:44 39 10:17 184 176-192 1/1
1.69 13:06 22 5:48 196 194-198 0/2
1.75 13:26 20 5:24 195 184-198 0/0
1.81 13:48 22 5:45 191 190-194 1/0
1.88 14:59 1:11 19:01 188 188-188 1/0
1.94 15:23 24 6:25 196 194-200 0/1
2.00 15:45 21 5:43 196 194-198 0/0
2.06 16:06 22 5:48 192 184-194 1/0
2.13 17:01 54 14:27 174 126-188 1/0
2.19 17:34 33 8:48 179 126-196 0/1
2.25 17:56 22 5:57 199 198-200 0/2
2.31 18:17 21 5:35 195 192-198 0/0
2.38 18:37 21 5:31 194 192-196 1/0
2.44 19:40 1:03 16:43 184 130-196 1/0
2.50 20:09 29 7:47 197 196-198 0/1
2.56 20:32 22 5:57 196 194-196 0/0
2.63 20:54 22 5:56 193 188-196 1/0
2.69 21:33 39 10:32 178 126-188 2/0
2.75 22:22 48 12:55 149 126-192 0/1
2.81 22:44 23 6:02 194 192-196 0/2
2.88 23:05 21 5:32 190 184-196 0/0
2.94 23:26 21 5:31 184 184-186 0/0
3.00 24:29 1:03 16:55 172 126-194 1/0
3.06 24:58 29 7:42 194 192-194 0/1
3.13 25:21 23 6:06 192 192-192 0/0
3.19 25:44 23 6:03 188 188-190 1/0
3.25 26:19 35 9:22 166 92-188 2/0
3.31 27:11 52 13:55 176 126-194 0/1
3.38 27:34 23 6:03 194 192-194 0/2
3.44 27:55 21 5:33 192 192-192 0/0
3.50 28:16 21 5:42 188 186-190 1/0
3.56 29:23 1:07 17:59 177 126-196 1/1
3.63 29:48 25 6:39 195 194-196 0/1
3.69 30:10 22 5:55 193 188-194 0/0
3.75 30:32 22 5:48 189 186-190 1/0
3.81 31:02 30 7:55 185 182-186 1/0
3.88 32:02 1:00 15:59 162 126-174 0/1
3.94 32:24 22 5:56 187 184-190 0/2
4.00 32:44 20 5:20 188 186-190 0/0
4.06 33:04 20 5:17 184 182-186 0/0
4.13 34:09 1:05 17:22 176 126-202 1/0
4.19 34:36 27 7:14 192 188-196 0/1
4.25 34:58 22 5:53 192 190-196 0/0
4.31 35:21 22 5:58 192 190-192 1/0
4.38 35:44 23 6:07 188 188-190 1/0
4.44 36:48 1:04 17:05 109 92-126 0/1
4.50 37:09 21 5:43 - 0/2
4.56 37:29 20 5:20 187 186-188 0/0
4.62 37:50 21 5:28 185 184-186 1/0
4.69 38:58 1:08 18:12 184 184-184 1/0
4.75 39:29 31 8:18 176 172-178 2/0
4.81 39:57 28 7:32 182 180-184 2/0
4.87 40:25 28 7:25 178 176-180 4/0
4.94 40:54 29 7:48 173 170-178 1/0
5.00 41:20 26 7:00 174 172-176 0/4
5.06 41:47 26 7:01 175 170-178 0/3
5.12 42:13 26 6:57 176 172-180 0/2
5.19 42:39 26 6:57 179 178-180 0/1
5.25 43:07 28 7:23 176 172-178 0/1
5.31 43:33 27 7:09 177 176-178 0/0
5.38 44:01 28 7:28 178 176-180 2/0
5.44 44:30 29 7:41 173 168-178 2/0
5.50 44:57 27 7:12 175 174-176 0/0
5.56 45:25 28 7:21 174 170-178 0/1
5.63 45:51 26 6:59 179 176-182 0/1
5.69 46:16 26 6:49 176 172-178 0/1
5.75 46:43 27 7:11 176 174-178 0/0
5.81 47:11 27 7:13 176 172-178 0/0
5.88 47:39 28 7:35 174 172-176 1/0
5.94 48:08 29 7:40 172 162-178 2/0
5.98 48:27 19 7:50 174 168-178 0/0

Elevation

Asc 42m, Range 14m, Flat prediction 48:29
Elevation Graph
Biggest Climbs (m) Min/mi
13 2.1% 7:46
13 2.5% 8:41
See your biggest climbs

Cadence

181 (202 max) Stride Length: 109cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 84.8 184 5.7 41:06 7:09
Walk 14.9 123 0.2 7:14 30:36
Still 0.2 - - 7 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:19 5:19 60.71% More
800m 3:25 6:52 54.80% More
1km 4:24 7:06 55.41% More
Mile 7:12 7:12 57.78% More
5k 24:56 8:02 56.78% More
5 miles 40:55 8:11 56.28% More

Predictions

Dist Time Per Mile WAVA
1M 7:17 7:17 57.15
5km 24:13 7:48 58.46
5M 40:05 8:01 57.45
10km 50:28 8:07 56.95
10M 1:23:35 8:22 56.80
Half 1:51:17 8:30 55.99
20M 2:54:16 8:43 56.65
Mara 3:52:01 8:51 56.74
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