Sat 2nd Jun 2018 at 9:00am by Ally C

Run > Intervals

v warm

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Time
29:52
Miles
3.75
Min/mi
7:58
Pacing
50%
WAVA
58.04
Stride(cm)
107
Cals
457
Cadence
188
Asc(m)
42
Surface
Track

Notes & Comments

14 x 400 with 45 sec recoveries. Felt good.

1:24 1:24 1:25 1:23 1:24 1:23 1:21 1:24 1:22 1:26 1:22 1:22 1:22 1:21

Pace

24%

10%

56%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	22	22	5:54	199 180-210	1/0
0.13	42	20	5:24	187 180-192	0/4
0.19	1:03	21	5:30	191 190-192	2/0
0.25	1:24	21	5:35	189 184-190	0/1
0.31	2:22	58	15:36	194 190-200	2/0
0.38	2:45	22	5:56	194 192-196	0/3
0.44	3:05	21	5:32	194 194-194	2/0
0.50	3:26	21	5:31	191 186-196	0/1
0.56	4:25	59	15:39	160 86-192	2/0
0.63	4:49	24	6:25	193 192-194	1/2
0.69	5:09	20	5:25	192 190-194	1/1
0.75	5:31	22	5:45	192 192-192	0/1
0.81	6:27	56	14:54	180 126-210	1/0
0.88	6:52	25	6:47	198 192-210	1/0
0.94	7:12	20	5:23	191 190-192	0/3
1.00	7:33	21	5:34	189 188-190	2/0
1.06	7:54	21	5:33	187 186-190	1/0
1.13	8:47	53	14:09	177 128-202	2/0
1.19	9:13	26	6:50	194 194-194	0/4
1.25	9:33	21	5:32	190 186-194	2/0
1.31	9:54	21	5:34	188 186-190	0/1
1.38	10:51	57	15:11	179 126-196	2/0
1.44	11:15	24	6:20	192 190-192	0/2
1.50	11:35	20	5:21	192 190-194	1/1
1.56	11:56	21	5:39	186 182-190	0/1
1.63	12:57	1:01	16:11	178 126-196	2/0
1.69	13:18	22	5:46	192 188-196	1/1
1.75	13:38	19	5:07	190 190-192	1/3
1.81	13:58	21	5:32	190 190-190	1/0
1.88	14:54	55	14:48	182 180-186	1/0
1.94	15:19	25	6:45	194 192-196	2/0
2.00	15:40	21	5:30	194 192-196	0/4
2.06	16:00	20	5:26	190 190-192	2/0
2.13	16:21	20	5:26	189 188-190	0/1
2.19	17:19	58	15:33	185 126-206	2/0
2.25	17:41	22	5:48	193 192-194	0/2
2.31	18:01	20	5:24	192 192-192	2/1
2.38	18:21	21	5:29	191 184-192	0/1
2.44	19:25	1:03	16:49	186 182-196	2/0
2.50	19:47	22	5:58	194 190-196	1/1
2.56	20:07	20	5:25	191 190-192	1/2
2.63	20:28	21	5:34	187 184-192	0/1
2.69	21:23	55	14:35	186 182-194	1/0
2.75	21:50	28	7:23	192 192-192	1/0
2.81	22:10	19	5:10	190 188-192	0/3
2.88	22:31	21	5:31	191 188-192	1/0
2.94	23:24	54	14:19	184 180-188	1/0
3.00	23:53	29	7:40	196 194-196	2/0
3.06	24:12	19	5:10	193 192-194	0/4
3.13	24:32	20	5:22	190 186-192	2/0
3.19	24:53	20	5:26	186 184-190	0/1
3.25	25:47	55	14:33	184 126-196	2/0
3.31	26:13	25	6:46	196 194-196	1/2
3.38	26:32	20	5:16	191 186-196	1/1
3.44	26:53	20	5:27	187 184-190	0/1
3.50	27:48	55	14:41	183 126-210	2/0
3.56	28:14	26	6:55	190 188-192	1/1
3.63	28:33	20	5:13	185 184-188	1/3
3.69	28:54	20	5:26	182 182-184	1/1
3.74	29:31	37	10:57	171 126-182	1/0

Elevation

Asc 42m, Range 5m, Flat prediction 29:52

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

188 (210 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	80.9	190	3.6	23:54	6:33
Walk	19.1	123	0.1	5:37	58:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:20	5:22	60.57%	More
800m	3:20	6:42	56.72%	More
1km	4:37	7:26	53.27%	More
Mile	7:23	7:23	56.86%	More
5k	24:18	7:49	58.73%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:21	7:21	57.07
5km	24:28	7:53	58.32
5M	40:31	8:06	57.29
10km	51:01	8:13	56.80
10M	1:24:28	8:27	56.68
Half	1:52:28	8:35	55.87
20M	2:56:07	8:48	56.53
Mara	3:54:29	8:57	56.62

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