Tue 9th Jan 2018 at 6:00pm by mrs shanksi
Run > Intervals
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Time
1:04:16
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Miles 6.30
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Min/mi 10:12
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Pacing
15%
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WAVA
50.15
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Stride(cm)
84
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Cals
594
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Cadence
189
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Asc(m)
42
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Hillscore
3
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Surface
Road
Notes & Comments
Club session
Split Summary
===
1) 1m - 10:39(10:39/m) 91cal 5.63/8.01mph
2) 1m - 10:05(10:05/m) 98cal 5.95/7.26mph
3) 1m - 9:51(9:51/m) 94cal 6.09/6.74mph
4) 1m - 9:17(9:17/m) 96cal 6.46/7.12mph
5) 1m - 9:49(9:49/m) 95cal 6.11/8.27mph
6) 1m - 10:46(10:46/m) 92cal 5.57/7.39mph
7) 0.3m - 3:48(12:47/m) 28cal 4.69/6.68mph
Split Summary
===
1) 1m - 10:39(10:39/m) 91cal 5.63/8.01mph
2) 1m - 10:05(10:05/m) 98cal 5.95/7.26mph
3) 1m - 9:51(9:51/m) 94cal 6.09/6.74mph
4) 1m - 9:17(9:17/m) 96cal 6.46/7.12mph
5) 1m - 9:49(9:49/m) 95cal 6.11/8.27mph
6) 1m - 10:46(10:46/m) 92cal 5.57/7.39mph
7) 0.3m - 3:48(12:47/m) 28cal 4.69/6.68mph
10:39 10:05 9:51 9:17 9:49 10:46 3:48
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 48 | 48 | 12:43 | 190 182-208 | 1/0 |
0.13 | 1:23 | 36 | 9:31 | 184 184-184 | 1/0 |
0.19 | 1:58 | 35 | 9:19 | 187 184-190 | 0/1 |
0.25 | 2:41 | 42 | 11:19 | 183 180-186 | 1/0 |
0.31 | 3:17 | 37 | 9:46 | 187 186-190 | 0/1 |
0.38 | 3:55 | 37 | 9:59 | 189 186-190 | 0/1 |
0.44 | 4:29 | 34 | 9:03 | 193 190-194 | 0/4 |
0.50 | 5:04 | 36 | 9:30 | 189 188-190 | 0/6 |
0.56 | 5:42 | 38 | 10:08 | 186 182-188 | 0/5 |
0.63 | 6:37 | 55 | 14:42 | 193 186-208 | 0/3 |
0.69 | 7:15 | 37 | 9:57 | 189 186-190 | 1/0 |
0.75 | 7:49 | 34 | 9:09 | 186 186-188 | 1/0 |
0.81 | 12:15 | 4:26 +4:04 | 1:11:01 | 172 116-194 | 2/1 |
0.88 | 13:22 | 1:07 | 17:46 | 187 186-188 | 0/2 |
0.94 | 14:06 | 44 | 11:41 | 187 176-190 | 0/0 |
1.00 | 14:43 | 37 | 9:53 | 186 182-190 | 2/0 |
1.06 | 15:21 | 38 | 10:08 | 187 184-190 | 3/0 |
1.13 | 16:02 | 42 | 11:05 | 185 184-186 | 1/1 |
1.19 | 16:41 | 39 | 10:20 | 186 184-190 | 0/0 |
1.25 | 17:19 | 38 | 10:05 | 188 186-190 | 0/1 |
1.31 | 17:57 | 38 | 10:12 | 184 182-186 | 0/0 |
1.38 | 18:35 | 37 | 9:58 | 185 182-186 | 1/0 |
1.44 | 19:14 | 39 | 10:28 | 186 184-188 | 4/0 |
1.50 | 19:59 | 45 | 11:56 | 186 184-188 | 5/0 |
1.56 | 20:37 | 38 | 10:10 | 190 186-194 | 5/0 |
1.63 | 21:13 | 36 | 9:33 | 193 192-194 | 1/0 |
1.69 | 21:49 | 36 | 9:41 | 190 188-192 | 1/0 |
1.75 | 22:23 | 34 | 9:03 | 191 188-194 | 1/0 |
1.81 | 23:00 | 37 | 9:58 | 192 190-196 | 1/0 |
1.88 | 23:41 | 41 | 10:56 | 189 182-194 | 1/0 |
1.94 | 24:13 | 31 | 8:22 | 188 178-192 | 0/0 |
2.00 | 24:48 | 36 | 9:30 | 190 188-192 | 1/0 |
2.06 | 25:22 | 34 | 9:06 | 193 190-194 | 1/0 |
2.13 | 26:06 | 43 | 11:34 | 175 116-192 | 1/0 |
2.19 | 29:48 | 3:42 +3:19 | 59:09 | 180 180-180 | 0/0 |
2.25 | 30:45 | 58 | 15:27 | 196 194-198 | 0/0 |
2.31 | 31:23 | 38 | 10:04 | 195 194-196 | 0/1 |
2.38 | 31:58 | 35 | 9:13 | 194 190-196 | 0/0 |
2.44 | 32:35 | 37 | 9:48 | 193 190-194 | 0/0 |
2.50 | 33:10 | 35 | 9:28 | 192 190-194 | 0/0 |
2.56 | 33:44 | 34 | 9:05 | 190 176-196 | 0/1 |
2.63 | 34:22 | 37 | 9:59 | 191 186-196 | 0/0 |
2.69 | 34:58 | 37 | 9:45 | 190 190-192 | 0/0 |
2.75 | 35:35 | 37 | 9:54 | 192 190-192 | 1/0 |
2.81 | 37:22 | 1:46 +1:17 | 28:23 | 176 116-190 | 0/0 |
2.88 | 38:06 | 45 | 11:55 | 173 116-194 | 0/0 |
2.94 | 38:42 | 36 | 9:35 | 192 190-194 | 0/0 |
3.00 | 39:15 | 33 | 8:45 | 192 190-194 | 0/1 |
3.06 | 39:47 | 32 | 8:35 | 194 192-194 | 1/0 |
3.13 | 40:22 | 34 | 9:11 | 195 194-196 | 1/0 |
3.19 | 40:53 | 31 | 8:17 | 197 192-200 | 0/1 |
3.25 | 41:27 | 34 | 8:58 | 194 192-196 | 0/1 |
3.31 | 42:02 | 35 | 9:22 | 193 192-194 | 0/0 |
3.38 | 42:37 | 35 | 9:25 | 191 190-192 | 1/0 |
3.44 | 43:14 | 37 | 10:00 | 190 188-192 | 0/0 |
3.50 | 46:17 | 3:03 +2:28 | 48:41 | 190 188-192 | 0/0 |
3.56 | 47:07 | 50 | 13:14 | 194 192-196 | 0/0 |
3.63 | 47:43 | 36 | 9:41 | 191 176-196 | 0/1 |
3.69 | 48:16 | 33 | 8:54 | 196 194-198 | 0/0 |
3.75 | 48:51 | 35 | 9:19 | 196 196-196 | 1/0 |
3.81 | 49:23 | 32 | 8:35 | 196 194-196 | 1/0 |
3.88 | 49:55 | 32 | 8:31 | 195 192-196 | 0/1 |
3.94 | 50:28 | 33 | 8:46 | 194 192-194 | 0/0 |
4.00 | 51:01 | 33 | 8:47 | 194 190-196 | 0/0 |
4.06 | 51:35 | 34 | 9:05 | 192 182-194 | 1/0 |
4.13 | 52:13 | 38 | 10:07 | 179 126-194 | 0/0 |
4.19 | 53:45 | 1:32 +55 | 24:30 | 194 192-196 | 0/0 |
4.25 | 54:29 | 44 | 11:44 | 192 188-194 | 0/0 |
4.31 | 55:03 | 34 | 9:07 | 194 192-196 | 0/1 |
4.38 | 55:37 | 34 | 8:58 | 194 190-196 | 1/0 |
4.44 | 56:12 | 35 | 9:16 | 192 190-194 | 1/0 |
4.50 | 56:45 | 34 | 8:56 | 191 190-192 | 0/1 |
4.56 | 57:21 | 36 | 9:37 | 191 188-194 | 0/1 |
4.62 | 57:57 | 36 | 9:34 | 191 190-192 | 0/0 |
4.69 | 58:34 | 37 | 9:45 | 192 190-194 | 1/0 |
4.75 | 59:12 | 38 | 10:14 | 190 188-192 | 0/0 |
4.81 | 1:01:10 | 1:58 +1:19 | 31:34 | 188 184-190 | 0/0 |
4.87 | 1:01:51 | 40 | 10:43 | 192 192-194 | 0/0 |
4.94 | 1:02:28 | 38 | 10:05 | 190 184-196 | 0/1 |
5.00 | 1:03:06 | 37 | 9:58 | 190 188-190 | 0/0 |
5.06 | 1:03:45 | 39 | 10:22 | 190 188-190 | 1/0 |
5.12 | 1:04:20 | 36 | 9:30 | 184 174-192 | 1/0 |
5.19 | 1:04:55 | 35 | 9:23 | 193 190-194 | 0/1 |
5.25 | 1:05:30 | 35 | 9:15 | 191 188-192 | 0/0 |
5.31 | 1:06:05 | 35 | 9:17 | 191 190-192 | 0/0 |
5.38 | 1:06:42 | 37 | 9:51 | 192 190-194 | 1/0 |
5.44 | 1:07:19 | 38 | 10:01 | 190 190-190 | 0/0 |
5.50 | 1:11:20 | 4:01 +3:25 | 1:04:16 | 181 172-186 | 0/0 |
5.56 | 1:12:28 | 1:07 | 17:54 | 192 180-202 | 0/1 |
5.63 | 1:13:12 | 44 | 11:49 | 189 188-190 | 0/0 |
5.69 | 1:13:55 | 43 | 11:24 | 174 116-190 | 0/0 |
5.75 | 1:14:37 | 43 | 11:27 | 172 118-188 | 0/0 |
5.81 | 1:15:16 | 39 | 10:16 | 188 186-188 | 0/1 |
5.88 | 1:15:55 | 39 | 10:27 | 188 186-190 | 0/1 |
5.94 | 1:16:35 | 40 | 10:44 | 188 184-190 | 0/0 |
6.00 | 1:17:17 | 41 | 10:58 | 184 182-186 | 1/0 |
6.06 | 1:17:55 | 38 | 10:15 | 176 116-190 | 0/1 |
6.13 | 1:18:47 | 52 | 13:59 | 179 116-224 | 0/0 |
6.19 | 1:19:32 | 44 | 11:47 | 171 116-186 | 2/0 |
6.25 | 1:20:18 | 47 | 12:24 | 185 182-188 | 0/1 |
6.30 | 1:21:02 | 44 | 15:37 | 179 178-180 | 0/1 |
Elevation
Asc 42m,
Range 32m, Flat prediction 1:00:26
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
27 1.5% | 12:54 |
See your biggest climbs |
Cadence
189 (224 max)
Stride Length: 84cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 80.3 | 190 | 6.2 | 1:01:47 | 12:42 |
Walk | 2.5 | 117 | 0.1 | 2:28 | 22:17 |
Pause | 17.2 | - | - | 16:47 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:42 | 7:42 | 57.79 |
5km | 28:27 | 9:09 | 54.65 |
5M | 49:14 | 9:51 | 51.53 |
10km | 1:03:15 | 10:11 | 50.22 |
10M | 1:49:29 | 10:57 | 47.69 |
Half | 2:29:28 | 11:25 | 45.56 |
20M | 4:03:28 | 12:10 | 43.90 |
Mara | 5:32:23 | 12:41 | 42.51 |
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