Tue 24th Apr 2018 at 6:00pm by shanksi
Run > Intervals
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Time
1:19:36
-
Miles 5.86
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Min/mi 13:35
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Pacing
0%
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WAVA
34.02
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Stride(cm)
67
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Cals
682
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Cadence
176
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Asc(m)
42
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 16:23(16:23/m) 129cal 3.66/8.56mph
2) 1m - 10:44(10:44/m) 130cal 5.59/9.18mph
3) 0.41m - 11:50(28:52/m) 37cal 2.08/5.91mph
4) 0.16m - 1:22(8:29/m) 11cal 7.07/7.47mph
5) 0.17m - 1:15(7:23/m) 21cal 8.13/9.12mph
6) 0.07m - 1:30(21:02/m) 7cal 2.85/7.58mph
7) 0.1m - 44(7:17/m) 9cal 8.23/7.56mph
8) 0.06m - 48(14:02/m) 6cal 4.28/7.64mph
9) 0.17m - 1:21(7:51/m) 20cal 7.65/8.29mph
10) 0.07m - 1:26(20:55/m) 6cal 2.87/7.26mph
11) 0.1m - 43(6:50/m) 6cal 8.78/7.43mph
12) 0.05m - 45(15:23/m) 5cal 3.9/7.47mph
13) 0.17m - 1:20(7:53/m) 20cal 7.61/8.52mph
14) 0.07m - 1:25(20:31/m) 8cal 2.92/7.01mph
15) 0.1m - 50(8:07/m) 7cal 7.4/6.68mph
16) 0.05m - 45(15:44/m) 5cal 3.81/6.7mph
17) 0.17m - 1:24(8:07/m) 21cal 7.39/9.37mph
18) 0.07m - 1:23(20:09/m) 6cal 2.98/7.53mph
19) 0.1m - 49(7:47/m) 10cal 7.71/7.47mph
20) 0.05m - 38(12:12/m) 4cal 4.92/6.93mph
21) 0.17m - 1:19(7:41/m) 21cal 7.81/8.27mph
22) 1m - 13:32(13:32/m) 126cal 4.43/10.56mph
23) 0.54m - 7:21(13:35/m) 67cal 4.42/5.89mph
===
1) 1m - 16:23(16:23/m) 129cal 3.66/8.56mph
2) 1m - 10:44(10:44/m) 130cal 5.59/9.18mph
3) 0.41m - 11:50(28:52/m) 37cal 2.08/5.91mph
4) 0.16m - 1:22(8:29/m) 11cal 7.07/7.47mph
5) 0.17m - 1:15(7:23/m) 21cal 8.13/9.12mph
6) 0.07m - 1:30(21:02/m) 7cal 2.85/7.58mph
7) 0.1m - 44(7:17/m) 9cal 8.23/7.56mph
8) 0.06m - 48(14:02/m) 6cal 4.28/7.64mph
9) 0.17m - 1:21(7:51/m) 20cal 7.65/8.29mph
10) 0.07m - 1:26(20:55/m) 6cal 2.87/7.26mph
11) 0.1m - 43(6:50/m) 6cal 8.78/7.43mph
12) 0.05m - 45(15:23/m) 5cal 3.9/7.47mph
13) 0.17m - 1:20(7:53/m) 20cal 7.61/8.52mph
14) 0.07m - 1:25(20:31/m) 8cal 2.92/7.01mph
15) 0.1m - 50(8:07/m) 7cal 7.4/6.68mph
16) 0.05m - 45(15:44/m) 5cal 3.81/6.7mph
17) 0.17m - 1:24(8:07/m) 21cal 7.39/9.37mph
18) 0.07m - 1:23(20:09/m) 6cal 2.98/7.53mph
19) 0.1m - 49(7:47/m) 10cal 7.71/7.47mph
20) 0.05m - 38(12:12/m) 4cal 4.92/6.93mph
21) 0.17m - 1:19(7:41/m) 21cal 7.81/8.27mph
22) 1m - 13:32(13:32/m) 126cal 4.43/10.56mph
23) 0.54m - 7:21(13:35/m) 67cal 4.42/5.89mph
16:23 10:44 11:50 1:22 1:15 1:30 44 48 1:21 1:26 43 45 1:20 1:25 50 45 1:24 1:23 49 38 1:19 13:32 7:21
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.06 | 46 | 46 | 12:18 | 189 184-192 |
0.13 | 1:22 | 36 | 9:29 | 184 180-188 |
0.19 | 1:56 | 34 | 9:09 | 180 180-180 |
0.25 | 2:39 | 43 | 11:28 | 183 182-184 |
0.31 | 3:17 | 38 | 10:14 | 184 182-186 |
0.38 | 3:57 | 40 | 10:35 | 181 180-182 |
0.44 | 4:28 | 31 | 8:20 | 183 180-186 |
0.50 | 5:00 | 31 | 8:21 | 180 174-190 |
0.56 | 5:38 | 38 | 10:13 | 180 176-184 |
0.63 | 6:13 | 35 | 9:22 | 180 176-186 |
0.69 | 6:55 | 42 | 11:10 | 182 178-186 |
0.75 | 7:33 | 39 | 10:16 | 184 182-186 |
0.81 | 13:17 | 5:43 | 1:31:36 | 122 118-130 |
0.88 | 15:04 | 1:47 | 28:30 | 181 168-190 |
0.94 | 15:45 | 41 | 10:52 | 184 174-188 |
1.00 | 16:23 | 39 | 10:19 | 184 180-186 |
1.06 | 17:00 | 37 | 9:51 | 185 182-188 |
1.13 | 17:37 | 37 | 9:47 | 183 180-184 |
1.19 | 18:12 | 35 | 9:23 | 185 182-188 |
1.25 | 18:48 | 36 | 9:28 | 184 180-188 |
1.31 | 19:25 | 37 | 9:56 | 182 180-184 |
1.38 | 20:20 | 55 | 14:39 | 183 182-184 |
1.44 | 20:57 | 38 | 10:02 | 181 180-184 |
1.50 | 21:34 | 37 | 9:48 | 184 182-184 |
1.56 | 22:10 | 36 | 9:36 | 187 184-190 |
1.63 | 22:49 | 39 | 10:23 | 184 182-186 |
1.69 | 23:30 | 41 | 10:53 | 184 182-186 |
1.75 | 24:10 | 40 | 10:47 | 178 168-184 |
1.81 | 25:01 | 51 | 13:28 | 160 122-170 |
1.88 | 25:48 | 47 | 12:33 | 168 128-182 |
1.94 | 26:29 | 41 | 11:03 | 180 176-184 |
2.00 | 27:07 | 38 | 10:08 | 178 176-180 |
2.06 | 27:46 | 39 | 10:18 | 173 170-178 |
2.13 | 28:45 | 59 | 15:39 | 142 124-174 |
2.19 | 29:44 | 59 | 15:43 | 132 122-170 |
2.25 | 32:09 | 2:25 | 38:47 | 128 120-142 |
2.31 | 33:34 | 1:25 | 22:46 | 137 128-150 |
2.38 | 35:44 | 2:10 | 34:33 | 164 136-172 |
2.44 | 39:00 | 3:17 | 52:24 | 168 118-192 |
2.50 | 39:35 | 34 | 9:07 | 193 192-194 |
2.56 | 40:14 | 39 | 10:26 | 177 130-194 |
2.63 | 40:43 | 29 | 7:49 | 190 184-196 |
2.69 | 41:09 | 26 | 6:58 | 194 190-200 |
2.75 | 41:55 | 45 | 12:08 | 160 118-190 |
2.81 | 42:59 | 1:04 | 17:05 | 123 118-126 |
2.88 | 43:32 | 33 | 8:47 | 194 172-202 |
2.94 | 44:12 | 41 | 10:49 | 184 118-198 |
3.00 | 44:50 | 38 | 10:02 | 186 174-200 |
3.06 | 45:17 | 27 | 7:15 | 198 196-202 |
3.13 | 45:48 | 31 | 8:18 | 194 188-200 |
3.19 | 46:58 | 1:09 | 18:32 | 154 116-196 |
3.25 | 47:38 | 40 | 10:38 | 171 126-194 |
3.31 | 48:05 | 27 | 7:15 | 194 194-194 |
3.38 | 48:56 | 51 | 13:39 | 161 118-194 |
3.44 | 49:23 | 28 | 7:21 | 188 180-194 |
3.50 | 49:54 | 30 | 8:08 | 191 180-198 |
3.56 | 50:54 | 1:00 | 16:03 | 162 118-188 |
3.63 | 51:47 | 53 | 14:06 | 139 124-196 |
3.69 | 52:17 | 30 | 8:02 | 197 194-200 |
3.75 | 53:09 | 52 | 13:56 | 162 128-200 |
3.81 | 53:41 | 32 | 8:30 | 193 192-196 |
3.88 | 54:10 | 29 | 7:38 | 196 192-200 |
3.94 | 54:57 | 47 | 12:34 | 176 118-192 |
4.00 | 56:01 | 1:04 | 17:02 | 135 122-190 |
4.06 | 56:31 | 30 | 8:03 | 192 182-202 |
4.13 | 57:10 | 39 | 10:27 | 162 118-186 |
4.19 | 57:44 | 33 | 8:52 | 192 184-200 |
4.25 | 58:10 | 26 | 7:03 | 198 198-198 |
4.31 | 58:40 | 30 | 8:03 | 196 190-202 |
4.38 | 59:40 | 1:00 | 15:59 | 163 118-200 |
4.44 | 1:02:22 | 2:42 | 43:13 | 168 118-190 |
4.50 | 1:03:15 | 53 | 14:12 | 188 186-190 |
4.56 | 1:03:48 | 33 | 8:41 | 188 184-190 |
4.62 | 1:04:25 | 37 | 9:46 | 185 184-186 |
4.69 | 1:04:59 | 34 | 9:07 | 186 182-188 |
4.75 | 1:05:32 | 34 | 9:00 | 185 180-188 |
4.81 | 1:06:06 | 34 | 9:03 | 183 174-188 |
4.87 | 1:06:36 | 30 | 7:56 | 182 178-192 |
4.94 | 1:07:13 | 37 | 9:45 | 184 182-184 |
5.00 | 1:07:46 | 34 | 9:00 | 188 186-190 |
5.06 | 1:08:21 | 34 | 9:10 | 186 184-188 |
5.12 | 1:08:56 | 35 | 9:17 | 187 186-188 |
5.19 | 1:09:33 | 38 | 10:01 | 185 182-192 |
5.25 | 1:10:17 | 44 | 11:43 | 176 150-190 |
5.31 | 1:27:53 | 17:36 +17:38 | 4:41:31 | 156 128-184 |
5.38 | 1:30:26 | 2:33 | 40:54 | 190 186-192 |
5.44 | 1:31:06 | 40 | 10:42 | 192 188-196 |
5.50 | 1:31:50 | 44 | 11:39 | 186 184-190 |
5.56 | 1:32:34 | 44 | 11:43 | 184 180-190 |
5.63 | 1:33:15 | 42 | 11:04 | 185 182-186 |
5.69 | 1:34:09 | 53 | 14:12 | 163 124-188 |
5.75 | 1:35:22 | 1:14 | 19:40 | 119 118-124 |
5.81 | 1:36:25 | 1:02 | 16:38 | 168 116-246 |
5.86 | 1:37:01 | 36 | 13:42 | 182 180-184 |
Cadence
176 (246 max)
Stride Length: 67cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 58.6 | 186 | 5 | 49:36 | 13:33 |
Walk | 26.0 | 125 | 0.9 | 29:47 | 33:20 |
Pause | 15.4 | - | - | 17:38 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:24 | 10:24 | 40.02 |
5km | 38:20 | 12:20 | 36.93 |
5M | 1:06:18 | 13:16 | 34.73 |
10km | 1:25:09 | 13:42 | 33.75 |
10M | 2:27:17 | 14:44 | 32.23 |
Half | 3:21:00 | 15:21 | 31.00 |
20M | 5:27:09 | 16:21 | 30.18 |
Mara | 7:26:28 | 17:02 | 29.49 |
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