Wed 22nd Nov 2017 at 6:00pm by Ally C

Run > Intervals
  • cold
  • Time
    40:12
  • Miles
    6.08
  • Min/mi
    6:37
  • Pacing
    85.1%
  • WAVA
    69.90
  • Stride(cm)
    135
  • Cals
    774
  • Cadence
    180
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Club night. 10 min tempo, 10 x 1min with 1 min jog recov, 10 min tempo. Done with Dobbsy and Louise. Felt OK but a lot of work to do.
6:14 6:26 7:08 6:49 6:47 6:17 30

Pace

3% 8% 6% 31% 51%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.06 23 23 6:05 204 198-214 0/1
0.13 45 22 5:58 196 194-200 0/0
0.19 1:08 23 6:07 196 192-198 0/1
0.25 1:32 24 6:30 184 178-192 0/5
0.31 1:56 24 6:19 189 186-192 0/0
0.38 2:20 24 6:18 187 180-192 0/0
0.44 2:44 24 6:27 187 184-188 1/0
0.50 3:08 24 6:21 186 184-186 2/0
0.56 3:31 23 6:08 184 182-186 1/0
0.63 3:55 24 6:31 184 182-186 0/1
0.69 4:19 24 6:16 183 180-184 3/1
0.75 4:41 22 5:56 182 180-184 1/0
0.81 5:04 23 6:12 182 180-184 0/2
0.88 5:28 24 6:17 183 180-186 0/1
0.94 5:51 23 6:13 182 180-184 0/0
1.00 6:14 23 6:09 183 182-184 0/2
1.06 6:39 25 6:34 183 182-186 0/3
1.13 7:02 23 6:10 182 180-184 0/0
1.19 7:25 23 6:11 184 182-186 1/0
1.25 7:49 24 6:21 183 180-186 2/0
1.31 8:14 25 6:35 182 180-184 1/0
1.38 8:36 23 6:07 180 178-184 1/0
1.44 9:02 25 6:43 180 180-182 0/1
1.50 9:25 24 6:20 179 174-184 2/1
1.56 9:49 24 6:20 178 176-180 1/0
1.63 10:13 23 6:15 182 180-186 0/2
1.69 10:35 22 5:51 182 178-186 0/1
1.75 10:57 22 5:55 180 178-182 0/0
1.81 11:26 29 7:46 171 162-178 0/2
1.88 11:57 31 8:18 171 168-174 1/2
1.94 12:19 22 5:59 187 172-192 0/1
2.00 12:41 21 5:39 183 180-186 1/0
2.06 13:04 24 6:20 181 174-184 2/0
2.13 13:38 34 9:03 164 158-168 1/0
2.19 14:06 27 7:17 173 168-192 1/0
2.25 14:28 23 6:01 188 186-192 1/1
2.31 14:49 21 5:31 184 182-186 1/1
2.38 15:18 29 7:40 175 156-184 0/1
2.44 15:50 33 8:46 168 164-172 0/1
2.50 16:15 25 6:33 184 170-192 0/1
2.56 16:36 21 5:35 185 176-190 1/0
2.63 16:57 22 5:44 184 180-186 0/2
2.69 17:30 32 8:38 168 162-178 0/3
2.75 18:01 31 8:19 166 164-170 0/0
2.81 18:23 22 5:47 185 178-190 1/0
2.88 18:45 22 5:51 184 182-186 2/0
2.94 19:15 30 8:08 177 160-186 2/0
3.00 19:49 34 9:02 168 166-170 1/0
3.06 20:14 25 6:46 184 172-192 1/1
3.13 20:36 22 5:45 188 182-192 2/1
3.19 20:58 22 5:51 185 182-186 1/1
3.25 21:30 33 8:40 167 154-188 0/1
3.31 22:02 31 8:23 170 166-174 0/0
3.38 22:23 21 5:41 172 126-192 1/0
3.44 22:44 21 5:39 169 126-190 0/2
3.50 23:10 25 6:43 178 158-184 1/3
3.56 23:41 31 8:17 169 166-172 0/0
3.63 24:08 27 7:19 173 170-176 1/0
3.69 24:30 22 5:55 179 174-192 2/0
3.75 24:52 22 5:52 174 126-186 1/0
3.81 25:22 30 7:55 168 156-184 1/0
3.88 25:53 31 8:19 171 166-176 1/1
3.94 26:17 24 6:20 182 172-188 2/1
4.00 26:38 21 5:38 189 188-192 1/0
4.06 26:59 21 5:36 185 182-186 0/2
4.13 27:32 33 8:50 170 156-186 0/1
4.19 28:02 30 8:05 172 168-174 0/0
4.25 28:24 22 5:48 189 184-194 0/2
4.31 28:46 22 5:46 185 182-186 1/3
4.38 29:09 23 6:07 181 166-188 0/1
4.44 29:47 38 10:14 165 156-170 0/0
4.50 30:17 30 7:53 175 168-182 2/0
4.56 30:41 25 6:33 183 180-184 1/0
4.62 31:04 22 5:59 181 180-182 1/0
4.69 31:28 24 6:28 181 178-184 0/1
4.75 31:51 23 6:16 182 178-184 2/1
4.81 32:15 24 6:16 179 178-182 0/1
4.87 32:39 24 6:20 180 180-180 0/1
4.94 33:02 23 6:12 181 180-182 0/1
5.00 33:25 23 6:16 181 180-182 1/0
5.06 33:49 24 6:17 179 178-180 0/2
5.12 34:13 24 6:29 179 174-182 1/3
5.19 34:37 24 6:22 180 180-182 0/1
5.25 35:01 24 6:18 181 178-182 1/0
5.31 35:25 25 6:34 179 176-182 2/0
5.38 35:50 24 6:29 178 176-180 1/0
5.44 36:13 23 6:15 178 176-180 1/0
5.50 36:38 24 6:31 180 178-182 0/1
5.56 37:00 22 5:57 178 176-180 2/1
5.63 37:23 23 6:12 179 176-182 1/1
5.69 37:47 24 6:18 179 178-180 0/1
5.75 38:09 22 5:58 179 176-180 0/0
5.81 38:32 23 6:08 178 178-178 0/0
5.88 38:55 23 6:12 179 178-182 0/3
5.94 39:19 23 6:14 178 176-180 1/2
6.00 39:42 23 6:13 178 176-180 0/1
6.06 40:06 24 6:27 177 176-178 1/0

Elevation

Asc 42m, Range 10m, Flat prediction 40:12
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

180 (214 max) Stride Length: 135cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.5 180 6 39:55 6:37
Walk 0.5 126 0 13 5:36

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:30 6:04 53.28% More
800m 3:03 6:09 61.25% More
1km 3:51 6:12 63.47% More
Mile 6:13 6:13 66.96% More
5k 20:27 6:35 69.23% More
5 miles 33:24 6:41 68.94% More

Predictions

Dist Time Per Mile WAVA
1M 5:56 5:56 70.16
5km 19:44 6:21 71.75
5M 32:40 6:32 70.49
10km 41:08 6:37 69.87
10M 1:08:07 6:49 69.69
Half 1:30:42 6:55 68.69
20M 2:22:02 7:06 69.51
Mara 3:09:06 7:13 69.61
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