Wed 21st Feb 2018 at 6:00pm by jlucas
Run > Intervals
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Time
44:01
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Miles 6.00
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Min/mi 7:20
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Pacing
85%
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WAVA
60.57
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Stride(cm)
130
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Cals
669
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Cadence
169
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Asc(m)
42
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:46(7:46/m) 113cal 7.72/8.35mph
2) 1m - 7:45(7:45/m) 113cal 7.74/8.29mph
3) 0.62m - 3:42(5:59/m) 68cal 10.02/10.79mph
4) 0.38m - 3:02(7:59/m) 44cal 7.52/9.39mph
5) 0.03m - 15(8:35/m) 3cal 6.99/7.45mph
6) 0.2m - 1:00(5:06/m) 21cal 11.76/12.52mph
7) 0.12m - 1:00(8:25/m) 13cal 7.13/9.37mph
8) 0.18m - 1:01(5:46/m) 18cal 10.4/12.38mph
9) 0.11m - 59(8:37/m) 13cal 6.96/10.16mph
10) 0.1m - 31(4:56/m) 10cal 12.17/12.11mph
11) 0.06m - 30(8:15/m) 7cal 7.27/11.9mph
12) 0.1m - 31(4:59/m) 10cal 12.04/12.48mph
13) 0.1m - 52(8:49/m) 11cal 6.81/11.67mph
14) 1m - 7:26(7:26/m) 112cal 8.08/8.62mph
15) 1m - 7:42(7:42/m) 113cal 7.79/8.47mph
===
1) 1m - 7:46(7:46/m) 113cal 7.72/8.35mph
2) 1m - 7:45(7:45/m) 113cal 7.74/8.29mph
3) 0.62m - 3:42(5:59/m) 68cal 10.02/10.79mph
4) 0.38m - 3:02(7:59/m) 44cal 7.52/9.39mph
5) 0.03m - 15(8:35/m) 3cal 6.99/7.45mph
6) 0.2m - 1:00(5:06/m) 21cal 11.76/12.52mph
7) 0.12m - 1:00(8:25/m) 13cal 7.13/9.37mph
8) 0.18m - 1:01(5:46/m) 18cal 10.4/12.38mph
9) 0.11m - 59(8:37/m) 13cal 6.96/10.16mph
10) 0.1m - 31(4:56/m) 10cal 12.17/12.11mph
11) 0.06m - 30(8:15/m) 7cal 7.27/11.9mph
12) 0.1m - 31(4:59/m) 10cal 12.04/12.48mph
13) 0.1m - 52(8:49/m) 11cal 6.81/11.67mph
14) 1m - 7:26(7:26/m) 112cal 8.08/8.62mph
15) 1m - 7:42(7:42/m) 113cal 7.79/8.47mph
7:46 7:45 3:42 3:02 15 1:00 1:00 1:01 59 31 30 31 52 7:26 7:42
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 | 24 | 24 | 6:27 | 152 122-166 | 1/0 |
0.13 | 53 | 29 | 7:36 | 162 160-162 | 1/0 |
0.19 | 1:21 | 28 | 7:35 | 162 160-162 | 1/0 |
0.25 | 1:53 | 32 | 8:27 | 162 160-164 | 0/0 |
0.31 | 2:25 | 33 | 8:42 | 163 162-164 | 1/0 |
0.38 | 2:56 | 31 | 8:09 | 164 162-164 | 0/1 |
0.44 | 3:25 | 29 | 7:47 | 165 164-166 | 0/1 |
0.50 | 3:53 | 28 | 7:31 | 164 162-166 | 1/0 |
0.56 | 4:22 | 28 | 7:32 | 164 164-164 | 0/0 |
0.63 | 4:49 | 27 | 7:13 | 166 164-166 | 0/1 |
0.69 | 5:19 | 31 | 8:12 | 165 164-166 | 1/0 |
0.75 | 5:47 | 28 | 7:25 | 165 164-166 | 0/2 |
0.81 | 6:16 | 29 | 7:47 | 165 164-166 | 0/0 |
0.88 | 6:45 | 28 | 7:33 | 165 164-166 | 0/0 |
0.94 | 7:14 | 29 | 7:50 | 166 166-166 | 0/0 |
1.00 | 7:45 | 31 | 8:21 | 165 164-166 | 1/0 |
1.06 | 8:18 | 33 | 8:47 | 164 162-166 | 0/0 |
1.13 | 8:48 | 29 | 7:49 | 166 164-168 | 0/0 |
1.19 | 9:16 | 29 | 7:40 | 165 164-166 | 0/1 |
1.25 | 9:50 | 33 | 8:51 | 165 164-166 | 0/0 |
1.31 | 10:15 | 25 | 6:39 | 166 164-166 | 0/1 |
1.38 | 10:42 | 27 | 7:11 | 166 164-166 | 0/1 |
1.44 | 11:11 | 30 | 7:56 | 165 164-166 | 0/0 |
1.50 | 11:41 | 29 | 7:50 | 166 164-166 | 1/0 |
1.56 | 12:10 | 29 | 7:51 | 165 164-166 | 0/0 |
1.63 | 12:40 | 30 | 8:05 | 166 164-166 | 0/0 |
1.69 | 13:09 | 29 | 7:41 | 165 164-166 | 0/1 |
1.75 | 13:37 | 28 | 7:33 | 166 166-166 | 0/1 |
1.81 | 14:04 | 27 | 7:08 | 165 164-166 | 1/0 |
1.88 | 14:34 | 30 | 7:55 | 164 162-166 | 0/1 |
1.94 | 15:03 | 29 | 7:41 | 165 164-166 | 0/0 |
2.00 | 15:31 | 28 | 7:27 | 166 164-168 | 0/0 |
2.06 | 15:52 | 21 | 5:33 | 180 168-184 | 2/0 |
2.13 | 16:14 | 22 | 5:55 | 179 178-182 | 1/0 |
2.19 | 16:35 | 21 | 5:44 | 179 178-182 | 0/0 |
2.25 | 16:58 | 23 | 6:01 | 178 176-178 | 0/0 |
2.31 | 17:20 | 22 | 5:55 | 179 178-180 | 0/2 |
2.38 | 17:43 | 23 | 6:06 | 178 174-180 | 0/2 |
2.44 | 18:04 | 22 | 5:46 | 176 174-178 | 0/1 |
2.50 | 18:29 | 24 | 6:28 | 177 174-178 | 1/0 |
2.56 | 18:52 | 23 | 6:05 | 178 174-180 | 1/0 |
2.63 | 19:16 | 25 | 6:37 | 154 70-178 | 0/0 |
2.69 | 19:48 | 32 | 8:27 | 162 160-164 | 0/0 |
2.75 | 20:17 | 29 | 7:36 | 164 162-166 | 0/0 |
2.81 | 20:45 | 28 | 7:28 | 164 164-166 | 0/2 |
2.88 | 21:14 | 30 | 7:57 | 166 164-166 | 0/0 |
2.94 | 21:48 | 33 +2 | 8:54 | 164 164-164 | 1/0 |
3.00 | 22:19 | 31 +1 | 8:21 | 166 164-168 | 1/0 |
3.06 | 22:43 | 24 | 6:20 | 182 164-202 | 1/0 |
3.13 | 23:03 | 21 | 5:31 | 180 176-184 | 0/1 |
3.19 | 23:22 | 19 | 4:59 | 185 182-188 | 0/0 |
3.25 | 23:47 | 25 +1 | 6:44 | 176 158-186 | 0/0 |
3.31 | 24:19 | 32 | 8:29 | 162 160-164 | 0/0 |
3.38 | 24:55 | 36 +11 | 9:31 | 181 164-194 | 1/0 |
3.44 | 25:17 | 22 | 5:51 | 186 180-194 | 1/0 |
3.50 | 25:39 | 22 | 5:53 | 180 178-182 | 0/0 |
3.56 | 26:08 | 29 | 7:44 | 169 160-182 | 0/0 |
3.63 | 26:46 | 38 +6 | 10:13 | 158 124-170 | 0/1 |
3.69 | 27:08 | 22 | 5:48 | 187 170-194 | 0/1 |
3.75 | 27:28 | 20 | 5:26 | 188 160-194 | 0/0 |
3.81 | 27:57 | 28 | 7:33 | 163 160-166 | 1/0 |
3.88 | 28:15 | 18 | 4:50 | 191 186-196 | 0/1 |
3.94 | 28:44 | 29 | 7:47 | 176 158-192 | 0/1 |
4.00 | 29:14 | 30 | 8:07 | 164 162-166 | 1/0 |
4.06 | 29:42 | 27 | 7:18 | 166 166-166 | 0/0 |
4.13 | 30:10 | 28 | 7:30 | 164 164-166 | 0/1 |
4.19 | 30:43 | 33 +6 | 8:51 | 166 164-168 | 0/1 |
4.25 | 31:10 | 27 | 7:10 | 166 164-166 | 0/0 |
4.31 | 31:39 | 29 | 7:41 | 166 164-166 | 0/0 |
4.38 | 32:08 | 29 | 7:40 | 166 166-166 | 1/0 |
4.44 | 32:36 | 28 | 7:32 | 166 166-168 | 0/0 |
4.50 | 33:03 | 27 | 7:14 | 166 164-168 | 0/1 |
4.56 | 33:30 | 28 | 7:21 | 166 164-168 | 0/1 |
4.62 | 33:59 | 28 | 7:30 | 166 164-166 | 2/0 |
4.69 | 34:27 | 29 | 7:38 | 166 164-168 | 0/0 |
4.75 | 34:57 | 29 | 7:48 | 166 164-168 | 0/0 |
4.81 | 35:26 | 30 | 7:58 | 166 164-168 | 1/0 |
4.87 | 35:53 | 27 | 7:13 | 166 166-166 | 1/1 |
4.94 | 36:20 | 27 | 7:11 | 167 166-168 | 0/1 |
5.00 | 36:47 | 26 | 6:59 | 168 166-170 | 0/0 |
5.06 | 37:14 | 27 | 7:17 | 167 166-168 | 0/1 |
5.12 | 37:57 | 43 +10 | 11:34 | 158 122-166 | 0/0 |
5.19 | 38:28 | 30 | 8:08 | 168 166-170 | 0/0 |
5.25 | 38:56 | 28 | 7:34 | 168 166-168 | 1/0 |
5.31 | 39:25 | 29 | 7:39 | 168 168-168 | 1/0 |
5.38 | 39:57 | 32 | 8:28 | 167 166-168 | 0/0 |
5.44 | 40:26 | 29 | 7:51 | 167 166-168 | 0/0 |
5.50 | 40:54 | 28 | 7:26 | 168 168-168 | 0/0 |
5.56 | 41:23 | 29 | 7:50 | 168 166-168 | 1/0 |
5.63 | 41:50 | 26 | 7:00 | 168 168-168 | 0/0 |
5.69 | 42:18 | 28 | 7:36 | 167 166-168 | 1/0 |
5.75 | 42:48 | 30 | 7:53 | 168 166-168 | 0/1 |
5.81 | 43:14 | 27 | 7:10 | 169 168-170 | 0/0 |
5.88 | 43:44 | 29 | 7:46 | 168 168-168 | 0/0 |
5.94 | 44:11 | 27 | 7:19 | 168 168-170 | 0/0 |
6.00 | 44:39 | 28 | 7:49 | 170 168-170 | 0/1 |
Elevation
Asc 42m,
Range 9m, Flat prediction 44:01
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
169 (202 max)
Stride Length: 130cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 98.5 | 169 | 6 | 43:59 | 7:26 |
Walk | 0.5 | 112 | 0 | 13 | 12:31 |
Pause | 1.0 | - | - | 27 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:35 | 6:35 | 60.92 |
5km | 21:55 | 7:03 | 62.20 |
5M | 36:17 | 7:15 | 61.01 |
10km | 45:41 | 7:21 | 60.44 |
10M | 1:15:39 | 7:34 | 60.24 |
Half | 1:40:43 | 7:41 | 59.36 |
20M | 2:37:43 | 7:53 | 60.07 |
Mara | 3:29:59 | 8:01 | 60.16 |
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