Sun 18th Feb 2018 at 12:00pm by LindsD

Run > Intervals

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Time
41:52
Miles
3.71
Min/mi
11:17
Pacing
49%
WAVA
46.21
Stride(cm)
83
Cals
375
Cadence
171
Asc(m)
42
Surface
Road

Notes & Comments

6 comments

Intervals.

1 mile w/up
1 mile hard, 1 min recovery.

1 mile cool down. I forgot to stop my watch when I was doing calf raises in the green gym.
Thanks to AL for the session and the motivation

Split Summary
===
1) 1.02m - 10:31(10:19/m) 108cal 5.81/6.47mph
2) 0.14m - 1:00(7:06/m) 15cal 8.46/10.94mph
3) 0.09m - 1:00(11:03/m) 8cal 5.43/7.83mph
4) 0.11m - 1:00(9:11/m) 11cal 6.54/7.85mph
5) 0.09m - 1:00(11:25/m) 9cal 5.26/6.78mph
6) 0.12m - 1:00(8:13/m) 13cal 7.31/8.79mph
7) 0.07m - 1:00(13:35/m) 6cal 4.42/7.68mph
8) 0.12m - 1:00(8:19/m) 11cal 7.21/7.95mph
9) 0.07m - 1:00(14:28/m) 5cal 4.15/7.41mph
10) 0.13m - 1:00(7:25/m) 14cal 8.08/9.64mph
11) 0.06m - 1:00(16:55/m) 5cal 3.55/8.29mph
12) 0.13m - 1:00(7:46/m) 12cal 7.72/8.75mph
13) 0.06m - 1:00(17:09/m) 4cal 3.5/8.43mph
14) 1.5m - 19:21(12:53/m) 154cal 4.66/6.74mph

10:31 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 19:21

	northernslowcoach Great work Linds
	Bintmcskint tick vg
	RRR-CAZ 🇬🇧
	Autumnleaves Well done
	.B. Good work!
	alpenrose Good work!

Pace

25%

28%

18%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	40	40	10:33	165 118-174	0/2
0.13	1:16	37	9:46	174 174-174	0/2
0.19	1:52	36	9:39	177 174-180	1/2
0.25	2:29	36	9:43	180 180-180	0/2
0.31	3:08	39	10:23	179 176-180	1/2
0.38	3:43	35	9:18	177 176-178	1/1
0.44	4:18	36	9:30	180 178-182	0/1
0.50	4:58	40	10:35	178 176-182	1/0
0.56	5:35	37	9:59	180 180-180	2/1
0.63	6:14	39	10:18	181 180-182	0/4
0.69	6:54	40	10:40	179 176-180	1/0
0.75	7:35	41	10:56	179 178-180	2/0
0.81	8:11	36	9:36	180 180-180	3/1
0.88	9:18	1:07	17:56	168 118-184	1/2
0.94	9:59	40	10:47	182 180-184	1/2
1.00	12:16	2:18	36:44	170 118-184	0/2
1.06	13:03	46	12:22	118 118-118	0/2
1.13	13:29	26	7:00	118 118-118	0/1
1.19	14:08	39	10:21	169 118-192	0/1
1.25	14:47	39	10:22	178 172-180	0/0
1.31	15:30	44	11:40	179 118-196	1/1
1.38	16:06	35	9:25	183 118-196	0/0
1.44	16:51	45	11:57	145 118-176	1/1
1.50	17:25	34	9:07	187 174-194	1/1
1.56	17:55	30	7:59	194 194-196	0/1
1.63	18:45	51	13:31	188 176-196	1/1
1.69	19:32	46	12:19	176 118-190	1/0
1.75	20:05	33	8:50	190 190-190	0/0
1.81	20:57	52	13:57	132 118-190	1/0
1.88	21:30	33	8:41	175 172-176	1/0
1.94	21:57	27	7:20	176 176-176	0/1
2.00	22:45	48	12:46	171 118-198	0/0
2.06	23:42	57	15:13	177 118-196	1/0
2.13	24:12	30	7:56	196 196-196	0/1
2.19	25:03	52	13:47	149 118-196	1/0
2.25	25:48	44	11:47	183 178-184	1/1
2.31	26:24	36	9:35	185 182-186	0/1
2.38	27:00	36	9:40	186 184-188	1/1
2.44	27:50	50	13:26	140 118-184	2/0
2.50	28:27	37	9:53	186 184-188	1/0
2.56	29:09	42	11:05	182 180-186	1/2
2.63	29:47	38	10:14	184 180-186	1/1
2.69	30:29	42	11:09	182 180-182	1/0
2.75	31:11	42	11:13	154 118-186	1/0
2.81	31:49	38	10:04	184 182-188	1/0
2.88	32:26	37	9:51	185 184-186	1/0
2.94	33:03	37	9:53	182 170-186	0/0
3.00	33:40	38	10:01	185 184-186	0/1
3.06	34:25	44	11:50	184 182-186	1/1
3.13	35:05	40	10:41	186 184-188	0/1
3.19	36:05	1:00	16:01	148 110-182	3/0
3.25	37:05	1:00	16:03	118 118-118	1/0
3.31	37:49	44	11:39	181 176-184	1/0
3.38	38:27	38	10:15	185 182-186	0/2
3.44	39:22	55	14:41	173 118-190	2/1
3.50	40:00	38	10:02	185 182-188	1/3
3.56	40:40	40	10:40	184 182-186	1/2
3.63	43:54	3:14	51:47	127 118-184	3/0
3.69	44:50	56	15:01	178 176-180	5/0
3.71	45:10	20	12:46	180 180-180	1/0

Elevation

Asc 42m, Range 16m, Flat prediction 41:52

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

171 (198 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.5	182	3.2	34:32	10:40
Walk	23.5	117	0.5	10:38	22:17

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:20	9:23	40.73%	More
800m	4:44	9:32	43.90%	More
1km	6:10	9:55	44.01%	More
Mile	10:19	10:19	44.75%	More
5k	34:53	11:14	46.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:26	10:26	44.26
5km	34:41	11:10	46.52
5M	57:27	11:29	45.82
10km	1:12:19	11:38	45.57
10M	1:59:46	11:59	45.29
Half	2:39:27	12:10	44.41
20M	4:09:42	12:29	44.58
Mara	5:32:27	12:41	44.32

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