Tue 5th Jun 2018 at 6:00pm by GCRunner
Run > Intervals
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Time
53:31
-
Miles 7.02
-
Min/mi 7:37
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Pacing
0%
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WAVA
60.63
-
Stride(cm)
120
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Cals
822
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Cadence
177
-
Asc(m)
42
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Hillscore
2
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Surface
Road
Notes & Comments
Split Summary
===
1) 7.02m - 53:31(7:37/m) 822cal 7.87/11.79mph
===
1) 7.02m - 53:31(7:37/m) 822cal 7.87/11.79mph
53:31
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 31 | 31 | 8:17 | 174 172-176 | 1/0 |
0.13 | 1:04 | 33 | 8:51 | 174 170-176 | 0/0 |
0.19 | 1:38 | 34 | 8:59 | 175 172-178 | 0/0 |
0.25 | 2:08 | 30 | 8:02 | 174 172-176 | 2/1 |
0.31 | 2:37 | 29 | 7:46 | 176 172-182 | 0/1 |
0.38 | 3:06 | 29 | 7:49 | 174 172-174 | 0/1 |
0.44 | 3:36 | 30 | 7:52 | 174 172-176 | 1/1 |
0.50 | 4:03 | 27 | 7:11 | 177 174-182 | 1/3 |
0.56 | 4:33 | 31 | 8:08 | 174 174-174 | 0/2 |
0.63 | 5:02 | 29 | 7:39 | 176 174-176 | 1/1 |
0.69 | 5:31 | 29 | 7:42 | 174 170-178 | 1/2 |
0.75 | 6:00 | 29 | 7:42 | 177 170-180 | 1/1 |
0.81 | 6:30 | 30 | 7:57 | 176 174-178 | 0/2 |
0.88 | 6:58 | 28 | 7:31 | 173 172-174 | 0/2 |
0.94 | 7:28 | 30 | 7:58 | 173 172-174 | 0/1 |
1.00 | 7:56 | 28 | 7:33 | 173 170-176 | 0/2 |
1.06 | 8:25 | 29 | 7:47 | 174 170-178 | 0/2 |
1.13 | 8:56 | 31 | 8:17 | 174 170-176 | 2/0 |
1.19 | 9:24 | 27 | 7:15 | 173 170-176 | 0/2 |
1.25 | 9:52 | 29 | 7:36 | 172 172-172 | 0/1 |
1.31 | 10:20 | 28 | 7:32 | 175 174-176 | 6/0 |
1.38 | 10:51 | 30 | 8:06 | 172 170-176 | 1/4 |
1.44 | 11:20 | 29 | 7:52 | 172 170-174 | 0/2 |
1.50 | 11:50 | 29 | 7:52 | 172 170-174 | 2/1 |
1.56 | 12:23 | 33 | 8:54 | 173 170-176 | 0/2 |
1.63 | 12:53 | 30 | 8:02 | 174 172-176 | 3/1 |
1.69 | 13:24 | 31 | 8:09 | 174 170-176 | 0/3 |
1.75 | 13:55 | 31 | 8:18 | 174 174-176 | 1/0 |
1.81 | 14:27 | 32 | 8:35 | 176 174-178 | 1/1 |
1.88 | 14:56 | 29 | 7:48 | 174 172-176 | 1/1 |
1.94 | 15:26 | 30 | 8:01 | 175 174-176 | 1/0 |
2.00 | 15:57 | 31 | 8:10 | 174 172-176 | 1/1 |
2.06 | 16:27 | 30 | 7:55 | 175 174-176 | 1/0 |
2.13 | 16:59 | 32 | 8:30 | 173 170-176 | 2/1 |
2.19 | 17:28 | 29 | 7:42 | 174 168-180 | 4/0 |
2.25 | 18:03 | 35 | 9:21 | 172 168-176 | 0/3 |
2.31 | 26:21 | 8:18 +8:50 | 2:12:46 | 166 116-182 | 0/0 |
2.38 | 29:59 | 3:39 +2:23 | 58:22 | 176 172-182 | 1/1 |
2.44 | 30:41 | 42 | 11:04 | 183 180-188 | 0/0 |
2.50 | 31:08 | 27 | 7:18 | 183 180-186 | 0/0 |
2.56 | 31:32 | 24 | 6:21 | 184 182-186 | 1/0 |
2.63 | 31:57 | 25 | 6:44 | 181 180-182 | 1/0 |
2.69 | 35:48 | 3:51 +3:00 | 1:01:32 | 182 176-194 | 1/1 |
2.75 | 36:32 | 44 | 11:48 | 180 178-184 | 0/1 |
2.81 | 36:56 | 24 | 6:21 | 181 178-184 | 0/0 |
2.88 | 37:18 | 22 | 5:57 | 180 180-182 | 1/1 |
2.94 | 37:43 | 24 | 6:28 | 181 180-182 | 1/0 |
3.00 | 39:03 | 1:20 +1:01 | 21:22 | 167 116-182 | 0/1 |
3.06 | 39:30 | 28 | 7:20 | 180 180-182 | 0/1 |
3.13 | 39:54 | 24 | 6:26 | 180 178-182 | 0/0 |
3.19 | 40:16 | 22 | 5:46 | 180 180-182 | 1/0 |
3.25 | 40:41 | 25 | 6:35 | 180 180-182 | 1/0 |
3.31 | 41:59 | 1:18 +1:02 | 20:53 | 182 178-190 | 0/0 |
3.38 | 42:30 | 31 | 8:21 | 181 180-182 | 0/1 |
3.44 | 42:54 | 23 | 6:16 | 181 180-184 | 0/0 |
3.50 | 43:15 | 21 | 5:41 | 180 180-182 | 1/1 |
3.56 | 43:40 | 25 | 6:40 | 180 178-182 | 1/0 |
3.63 | 45:04 | 1:24 +1:04 | 22:20 | 170 120-188 | 0/1 |
3.69 | 45:30 | 26 | 7:02 | 183 182-184 | 0/1 |
3.75 | 45:54 | 24 | 6:18 | 181 180-184 | 1/0 |
3.81 | 46:17 | 23 | 6:14 | 181 178-182 | 1/0 |
3.88 | 46:42 | 25 | 6:34 | 181 178-182 | 1/0 |
3.94 | 48:02 | 1:21 +1:03 | 21:28 | 182 178-186 | 0/1 |
4.00 | 48:28 | 26 | 6:49 | 183 182-184 | 0/0 |
4.06 | 48:48 | 20 | 5:28 | 182 180-184 | 1/0 |
4.13 | 49:10 | 22 | 5:49 | 182 180-182 | 1/0 |
4.19 | 50:09 | 59 +39 | 15:43 | 171 116-184 | 1/0 |
4.25 | 50:34 | 25 | 6:43 | 183 182-186 | 0/1 |
4.31 | 50:58 | 24 | 6:17 | 182 180-184 | 0/0 |
4.38 | 51:18 | 20 | 5:12 | 182 182-182 | 1/1 |
4.44 | 51:39 | 21 | 5:44 | 181 180-182 | 1/0 |
4.50 | 53:10 | 1:31 +1:09 | 24:24 | 171 120-182 | 1/1 |
4.56 | 53:34 | 24 | 6:17 | 182 180-184 | 0/1 |
4.62 | 53:57 | 23 | 6:14 | 181 180-184 | 0/0 |
4.69 | 54:21 | 23 | 6:12 | 181 178-184 | 1/0 |
4.75 | 54:46 | 26 | 6:52 | 181 180-182 | 1/0 |
4.81 | 1:02:42 | 7:55 +7:32 | 2:06:44 | 180 176-184 | 1/1 |
4.87 | 1:03:21 | 39 | 10:24 | 182 180-184 | 0/1 |
4.94 | 1:03:54 | 34 | 9:01 | 179 172-184 | 1/0 |
5.00 | 1:04:29 | 34 | 9:10 | 179 176-182 | 0/1 |
5.06 | 1:05:00 | 31 | 8:20 | 178 178-178 | 2/0 |
5.12 | 1:05:35 | 35 | 9:17 | 177 176-180 | 1/0 |
5.19 | 1:06:09 | 34 | 9:10 | 178 176-182 | 2/1 |
5.25 | 1:06:45 | 36 | 9:36 | 178 178-178 | 1/0 |
5.31 | 1:07:13 | 27 | 7:16 | 179 178-182 | 1/2 |
5.38 | 1:07:44 | 31 | 8:21 | 179 174-182 | 1/1 |
5.44 | 1:08:14 | 30 | 7:59 | 177 176-178 | 1/1 |
5.50 | 1:08:47 | 33 | 8:55 | 178 176-180 | 1/1 |
5.56 | 1:09:22 | 35 | 9:23 | 176 172-178 | 0/2 |
5.63 | 1:09:54 | 32 | 8:30 | 180 176-190 | 2/2 |
5.69 | 1:10:28 | 34 | 8:59 | 181 178-184 | 1/1 |
5.75 | 1:11:01 | 33 | 8:52 | 180 178-182 | 5/0 |
5.81 | 1:11:36 | 34 | 9:10 | 179 178-182 | 3/0 |
5.88 | 1:12:04 | 29 | 7:38 | 180 178-182 | 0/1 |
5.94 | 1:12:36 | 32 | 8:36 | 177 176-180 | 5/0 |
6.00 | 1:13:09 | 32 | 8:36 | 177 172-182 | 0/2 |
6.06 | 1:13:50 | 42 +7 | 11:08 | 178 176-178 | 2/0 |
6.13 | 1:14:24 | 34 | 9:02 | 176 174-178 | 1/1 |
6.19 | 1:14:59 | 35 +6 | 9:17 | 180 178-184 | 0/1 |
6.25 | 1:15:32 | 33 | 8:40 | 180 178-182 | 2/1 |
6.31 | 1:16:03 | 32 | 8:26 | 181 178-184 | 4/1 |
6.38 | 1:16:33 | 30 +2 | 8:02 | 180 178-182 | 1/1 |
6.44 | 1:17:03 | 29 | 7:51 | 181 178-184 | 2/0 |
6.50 | 1:17:31 | 29 | 7:39 | 178 178-180 | 3/5 |
6.56 | 1:17:59 | 28 | 7:28 | 180 178-184 | 1/1 |
6.63 | 1:18:29 | 29 | 7:46 | 178 176-180 | 0/0 |
6.69 | 1:18:59 | 31 | 8:13 | 178 176-182 | 0/1 |
6.75 | 1:19:27 | 27 | 7:14 | 178 176-180 | 0/0 |
6.81 | 1:19:54 | 28 | 7:24 | 178 176-178 | 0/1 |
6.88 | 1:20:23 | 28 | 7:32 | 174 174-176 | 0/2 |
6.94 | 1:20:51 | 29 | 7:42 | 178 176-182 | 1/1 |
7.00 | 1:21:21 | 29 | 7:47 | 176 174-178 | 2/0 |
7.02 | 1:21:29 | 8 | 7:40 | 170 170-170 | 0/0 |
Elevation
Asc 42m,
Range 28m, Flat prediction 53:10
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
17 3.2% | 8:36 |
See your biggest climbs |
Cadence
177 (194 max)
Stride Length: 120cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 70.2 | 177 | 7 | 53:36 | 9:27 |
Walk | 16.8 | 114 | 0.1 | 15:44 | 4:06:04 |
Pause | 13.0 | - | - | 12:09 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:47 | 6:47 | 60.90 |
5km | 22:33 | 7:15 | 62.31 |
5M | 37:21 | 7:28 | 61.16 |
10km | 47:01 | 7:34 | 60.63 |
10M | 1:17:52 | 7:47 | 60.46 |
Half | 1:43:41 | 7:55 | 59.59 |
20M | 2:42:21 | 8:07 | 60.31 |
Mara | 3:36:09 | 8:15 | 60.40 |
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