Fri 9th Mar 2018 at 9:00am by fetcheveryone

Run > Intervals

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Time
20:26
Miles
2.50
Min/mi
8:10
Pacing
69%
WAVA
53.49
Stride(cm)
107
Cadence
183
Asc(m)
42
Surface
Road

Notes & Comments

First speedwork in a long time. Attempted 3X2k with 60s breaks. Only managed 2. Not a bad start though.

Split Summary
===
1) 0.03m - 14(7:29/m)
2) 0.97m - 7:09(7:23/m)
3) 0.23m - 1:44(7:25/m)
4) 0.02m - 1:00(54:07/m)
5) 0.75m - 5:38(7:32/m)
6) 0.45m - 3:27(7:40/m)
7) 0.03m - 1:00(34:18/m)
8) 0.03m - 14(8:48/m)

14 7:09 1:44 1:00 5:38 3:27 1:00 14

Pin Map

0mi in 0

Pace

52%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	28	28	7:29	190 188-194	1/1
0.13	54	25	6:47	188 188-188	0/0
0.19	1:22	28	7:31	188 188-188	1/0
0.25	1:52	30	8:02	188 188-188	1/0
0.31	2:16	25	6:35	190 188-194	0/1
0.38	2:44	28	7:25	188 186-194	0/0
0.44	3:11	26	7:02	188 188-188	0/0
0.50	3:39	28	7:25	188 188-188	0/1
0.56	4:06	28	7:22	188 188-188	0/1
0.63	4:34	28	7:28	188 188-188	0/2
0.69	5:03	29	7:45	188 188-192	1/0
0.75	5:31	28	7:32	188 188-188	0/0
0.81	6:01	29	7:50	188 188-188	1/0
0.88	6:28	27	7:11	188 188-188	0/1
0.94	6:57	29	7:41	188 188-188	0/0
1.00	7:23	26	6:59	189 188-194	0/1
1.06	7:53	30	8:01	188 188-188	1/0
1.13	8:21	28	7:26	188 188-188	0/0
1.19	8:48	28	7:22	190 188-194	0/0
1.25	10:05	1:17	20:26	163 38-386	0/0
1.31	10:33	28	7:30	182 114-192	0/0
1.38	11:00	27	7:05	188 186-188	0/0
1.44	11:28	28	7:29	188 186-188	0/0
1.50	11:55	27	7:19	188 188-188	0/1
1.56	12:24	29	7:41	188 188-188	1/0
1.63	12:52	28	7:25	188 188-188	0/1
1.69	13:21	29	7:49	188 186-188	1/0
1.75	13:50	28	7:34	188 188-188	0/1
1.81	14:17	27	7:12	187 186-188	0/0
1.88	14:45	29	7:40	187 186-188	0/1
1.94	15:13	27	7:17	187 186-188	2/0
2.00	15:42	30	7:56	188 188-188	0/0
2.06	16:11	28	7:31	188 186-192	1/0
2.13	16:39	28	7:35	186 186-186	0/0
2.19	17:08	29	7:44	186 186-186	0/0
2.25	17:37	29	7:44	186 182-188	0/0
2.31	18:05	28	7:22	186 182-186	0/0
2.38	18:35	30	8:05	186 182-188	0/0
2.44	19:04	29	7:48	186 186-188	1/0
2.49	20:24	1:20	24:00	143 80-192	1/1

Elevation

Asc 42m, Range 5m, Flat prediction 20:26

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

183 (386 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.6	187	2.5	19:18	7:48
Walk	4.5	95	0	55	43:28
Still	0.9	-	-	11	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	6:58	45.07%	More
800m	3:34	7:11	50.50%	More
1km	4:30	7:15	52.40%	More
Mile	7:20	7:20	55.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:44	7:44	52.24
5km	25:44	8:17	53.37
5M	42:36	8:31	52.37
10km	53:38	8:38	51.89
10M	1:28:49	8:53	51.73
Half	1:58:15	9:02	50.97
20M	3:05:11	9:16	51.57
Mara	4:06:34	9:25	51.65

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