Tue 8th May 2018 at 6:00am by corned beef keith
Run > Intervals
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Time
25:29
-
Miles 3.17
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Min/mi 8:02
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Pacing
49%
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WAVA
58.05
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Stride(cm)
104
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Cals
363
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Cadence
192
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Asc(m)
42
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Hillscore
3
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Surface
Road
Notes & Comments
12 x .25 mile off 45 secs
Split Summary
===
1) 0.25m - 1:30(6:01/m) 29cal 9.98/11.06mph
2) 0.01m - 45(54:15/m) 1cal 1.11/9.91mph
3) 0.25m - 1:32(6:07/m) 29cal 9.81/11mph
4) 0.02m - 45(46:26/m) 1cal 1.29/9.93mph
5) 0.25m - 1:28(5:51/m) 28cal 10.25/10.75mph
6) 0.01m - 45(59:43/m) 2cal 1/10.46mph
7) 0.25m - 1:22(5:27/m) 29cal 11/11.96mph
8) 0.02m - 45(39:29/m) 2cal 1.52/10.85mph
9) 0.25m - 1:26(5:42/m) 29cal 10.52/11.67mph
10) 0.02m - 45(45:22/m) 1cal 1.32/10.77mph
11) 0.25m - 1:22(5:29/m) 29cal 10.94/11.5mph
12) 0.02m - 45(49:55/m) 2cal 1.2/11.25mph
13) 0.25m - 1:29(5:58/m) 29cal 10.07/11.54mph
14) 0.01m - 45(1:01:29/m) 1cal 0.98/10.18mph
15) 0.25m - 1:27(5:48/m) 28cal 10.34/10.62mph
16) 0.02m - 45(40:49/m) 2cal 1.47/10.67mph
17) 0.25m - 1:24(5:38/m) 29cal 10.66/11.37mph
18) 0.01m - 45(51:30/m) 1cal 1.17/10.75mph
19) 0.25m - 1:23(5:32/m) 30cal 10.83/11.77mph
20) 0.02m - 45(46:37/m) 2cal 1.29/11.04mph
21) 0.25m - 1:23(5:32/m) 29cal 10.85/11.96mph
22) 0.01m - 45(51:50/m) 1cal 1.16/10.83mph
23) 0.25m - 1:26(5:46/m) 29cal 10.41/12.04mph
24) 0.01m - 2(4:13/m) 14.21/10.23mph
Split Summary
===
1) 0.25m - 1:30(6:01/m) 29cal 9.98/11.06mph
2) 0.01m - 45(54:15/m) 1cal 1.11/9.91mph
3) 0.25m - 1:32(6:07/m) 29cal 9.81/11mph
4) 0.02m - 45(46:26/m) 1cal 1.29/9.93mph
5) 0.25m - 1:28(5:51/m) 28cal 10.25/10.75mph
6) 0.01m - 45(59:43/m) 2cal 1/10.46mph
7) 0.25m - 1:22(5:27/m) 29cal 11/11.96mph
8) 0.02m - 45(39:29/m) 2cal 1.52/10.85mph
9) 0.25m - 1:26(5:42/m) 29cal 10.52/11.67mph
10) 0.02m - 45(45:22/m) 1cal 1.32/10.77mph
11) 0.25m - 1:22(5:29/m) 29cal 10.94/11.5mph
12) 0.02m - 45(49:55/m) 2cal 1.2/11.25mph
13) 0.25m - 1:29(5:58/m) 29cal 10.07/11.54mph
14) 0.01m - 45(1:01:29/m) 1cal 0.98/10.18mph
15) 0.25m - 1:27(5:48/m) 28cal 10.34/10.62mph
16) 0.02m - 45(40:49/m) 2cal 1.47/10.67mph
17) 0.25m - 1:24(5:38/m) 29cal 10.66/11.37mph
18) 0.01m - 45(51:30/m) 1cal 1.17/10.75mph
19) 0.25m - 1:23(5:32/m) 30cal 10.83/11.77mph
20) 0.02m - 45(46:37/m) 2cal 1.29/11.04mph
21) 0.25m - 1:23(5:32/m) 29cal 10.85/11.96mph
22) 0.01m - 45(51:50/m) 1cal 1.16/10.83mph
23) 0.25m - 1:26(5:46/m) 29cal 10.41/12.04mph
24) 0.01m - 2(4:13/m) 14.21/10.23mph
1:30 45 1:32 45 1:28 45 1:22 45 1:26 45 1:22 45 1:29 45 1:27 45 1:24 45 1:23 45 1:23 45 1:26 2
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 23 | 23 | 6:15 | 196 186-198 | 1/1 |
0.13 | 45 | 22 | 5:44 | 196 196-198 | 2/1 |
0.19 | 1:07 | 22 | 5:52 | 186 180-196 | 2/1 |
0.25 | 1:30 | 23 | 6:09 | 192 190-194 | 2/0 |
0.31 | 2:32 | 1:02 +2 | 16:27 | 192 186-196 | 2/0 |
0.38 | 2:57 | 26 | 6:50 | 196 196-196 | 2/0 |
0.44 | 3:20 | 23 | 6:04 | 193 190-196 | 2/0 |
0.50 | 3:43 | 23 | 6:13 | 193 192-194 | 1/1 |
0.56 | 4:46 | 1:02 | 16:36 | 188 186-192 | 0/0 |
0.63 | 5:08 | 22 | 5:51 | 187 186-194 | 0/0 |
0.69 | 5:29 | 21 | 5:43 | 194 194-194 | 0/1 |
0.75 | 5:50 | 21 | 5:43 | 196 194-196 | 1/0 |
0.81 | 6:52 | 1:02 | 16:30 | 183 118-196 | 0/1 |
0.88 | 7:13 | 21 | 5:39 | 186 186-186 | 0/3 |
0.94 | 7:32 | 19 | 5:03 | 189 186-196 | 0/4 |
1.00 | 7:53 | 20 | 5:26 | 196 194-196 | 0/3 |
1.06 | 8:50 | 57 | 15:19 | 180 118-198 | 0/0 |
1.13 | 9:15 | 24 | 6:30 | 194 192-196 | 1/1 |
1.19 | 9:36 | 22 | 5:45 | 195 194-196 | 1/0 |
1.25 | 9:58 | 21 | 5:41 | 194 194-194 | 0/1 |
1.31 | 10:18 | 21 | 5:35 | 194 194-194 | 1/1 |
1.38 | 11:15 | 57 | 15:08 | 182 118-196 | 1/1 |
1.44 | 11:39 | 24 | 6:22 | 197 196-198 | 0/4 |
1.50 | 12:00 | 21 | 5:36 | 197 196-198 | 0/0 |
1.56 | 12:20 | 20 | 5:20 | 196 196-198 | 0/2 |
1.63 | 13:16 | 56 | 14:54 | 184 132-198 | 2/0 |
1.69 | 13:44 | 28 | 7:21 | 199 198-200 | 4/0 |
1.75 | 14:07 | 23 | 6:11 | 197 196-198 | 3/0 |
1.81 | 14:29 | 22 | 5:55 | 193 192-196 | 1/0 |
1.88 | 15:26 | 57 | 15:17 | 191 190-192 | 1/0 |
1.94 | 15:54 | 27 | 7:17 | 196 196-196 | 2/0 |
2.00 | 16:15 | 22 | 5:50 | 195 194-196 | 2/0 |
2.06 | 16:38 | 22 | 5:57 | 194 194-194 | 1/0 |
2.13 | 17:32 | 54 | 14:26 | 185 118-196 | 1/0 |
2.19 | 17:58 | 26 | 7:01 | 158 118-198 | 0/1 |
2.25 | 18:20 | 21 | 5:43 | 198 196-198 | 1/0 |
2.31 | 18:41 | 21 | 5:42 | 198 196-198 | 1/0 |
2.38 | 19:02 | 21 | 5:34 | 197 196-198 | 1/0 |
2.44 | 19:57 | 55 | 14:42 | 195 190-200 | 1/1 |
2.50 | 20:24 | 27 | 7:18 | 199 196-200 | 0/2 |
2.56 | 20:44 | 20 | 5:21 | 198 196-198 | 0/1 |
2.63 | 21:05 | 21 | 5:31 | 196 196-196 | 1/1 |
2.69 | 22:06 | 1:01 | 16:11 | 196 196-196 | 0/1 |
2.75 | 22:27 | 21 | 5:35 | 197 196-198 | 0/2 |
2.81 | 22:46 | 20 | 5:15 | 196 194-198 | 0/2 |
2.88 | 23:07 | 21 | 5:33 | 194 194-194 | 0/4 |
2.94 | 24:04 | 57 | 15:09 | 172 118-196 | 0/1 |
3.00 | 24:29 | 25 | 6:34 | 197 196-198 | 2/0 |
3.06 | 24:51 | 22 | 5:57 | 194 194-194 | 0/0 |
3.13 | 25:14 | 23 | 6:04 | 196 196-196 | 1/0 |
3.17 | 25:29 | 15 | 5:46 | 196 196-196 | 3/0 |
Elevation
Asc 42m,
Range 20m, Flat prediction 24:47
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
17 1.1% | 8:40 |
12 1.8% | 7:39 |
See your biggest climbs |
Cadence
192 (200 max)
Stride Length: 104cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 87.1 | 194 | 3.1 | 22:12 | 7:13 |
Walk | 12.9 | 119 | 0.1 | 3:17 | 33:43 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:30 | 7:30 | 56.79 |
5km | 24:57 | 8:02 | 58.09 |
5M | 41:19 | 8:16 | 57.10 |
10km | 52:01 | 8:22 | 56.64 |
10M | 1:26:08 | 8:37 | 56.53 |
Half | 1:54:40 | 8:45 | 55.75 |
20M | 2:59:34 | 8:59 | 56.41 |
Mara | 3:59:04 | 9:07 | 56.50 |
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