Sat 23rd Jun 2018 at 9:00am by Ally C
Run > Intervals
- breezy
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Time
35:39
-
Miles 4.71
-
Min/mi 7:34
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Pacing
21%
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WAVA
61.30
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Stride(cm)
117
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Cals
594
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Cadence
181
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Asc(m)
42
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Surface
Track
Notes & Comments
6 x 1200 with 1min 45 sec static recoveries. Consistent.
4:10 4:14 4:12 4:09 4:11 4:12
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.06 | 22 | 22 | 5:49 | 188 186-190 |
0.13 | 42 | 20 | 5:20 | 185 182-188 |
0.19 | 1:02 | 20 | 5:19 | 184 182-186 |
0.25 | 1:23 | 21 | 5:32 | 183 182-186 |
0.31 | 1:44 | 21 | 5:44 | 184 182-186 |
0.38 | 2:04 | 20 | 5:14 | 183 182-186 |
0.44 | 2:24 | 20 | 5:25 | 185 182-188 |
0.50 | 2:45 | 21 | 5:31 | 183 182-186 |
0.56 | 3:07 | 22 | 5:52 | 183 180-186 |
0.63 | 3:27 | 21 | 5:32 | 184 182-186 |
0.69 | 3:49 | 22 | 5:51 | 184 182-184 |
0.75 | 4:11 | 22 | 5:47 | 181 178-184 |
0.81 | 5:59 | 1:48 | 28:55 | 165 122-184 |
0.88 | 6:22 | 22 | 5:58 | 182 180-186 |
0.94 | 6:42 | 21 | 5:28 | 184 182-186 |
1.00 | 7:04 | 21 | 5:40 | 183 182-184 |
1.06 | 7:25 | 21 | 5:41 | 180 180-182 |
1.13 | 7:47 | 22 | 5:53 | 185 180-186 |
1.19 | 8:08 | 21 | 5:38 | 181 178-184 |
1.25 | 8:29 | 21 | 5:40 | 183 182-184 |
1.31 | 8:50 | 21 | 5:38 | 180 180-182 |
1.38 | 9:13 | 22 | 5:56 | 181 180-182 |
1.44 | 9:34 | 21 | 5:40 | 179 178-180 |
1.50 | 9:56 | 22 | 5:53 | 180 178-182 |
1.56 | 11:38 | 1:42 | 27:10 | 177 160-180 |
1.63 | 12:14 | 36 | 9:33 | 187 186-190 |
1.69 | 12:35 | 21 | 5:40 | 185 182-188 |
1.75 | 12:56 | 21 | 5:37 | 185 182-186 |
1.81 | 13:17 | 21 | 5:30 | 184 182-184 |
1.88 | 13:38 | 22 | 5:50 | 185 182-186 |
1.94 | 13:59 | 21 | 5:31 | 183 178-186 |
2.00 | 14:21 | 22 | 5:49 | 183 182-184 |
2.06 | 14:42 | 21 | 5:32 | 181 180-184 |
2.13 | 15:03 | 22 | 5:48 | 182 182-184 |
2.19 | 15:24 | 21 | 5:34 | 181 180-182 |
2.25 | 15:46 | 21 | 5:41 | 182 182-184 |
2.31 | 16:06 | 20 | 5:22 | 180 178-184 |
2.38 | 17:54 | 1:48 | 28:47 | 181 178-184 |
2.44 | 18:16 | 22 | 5:49 | 186 182-188 |
2.50 | 18:36 | 20 | 5:20 | 183 182-186 |
2.56 | 18:56 | 20 | 5:24 | 184 182-186 |
2.63 | 19:16 | 21 | 5:30 | 183 180-184 |
2.69 | 19:38 | 22 | 5:51 | 183 182-184 |
2.75 | 19:59 | 20 | 5:28 | 180 180-182 |
2.81 | 20:21 | 22 | 5:47 | 181 180-182 |
2.88 | 20:42 | 21 | 5:36 | 177 176-180 |
2.94 | 21:03 | 21 | 5:39 | 181 176-182 |
3.00 | 21:23 | 20 | 5:22 | 179 176-182 |
3.06 | 21:44 | 21 | 5:43 | 179 176-182 |
3.13 | 22:06 | 22 | 5:51 | 180 176-182 |
3.19 | 23:49 | 1:43 | 27:21 | 166 126-196 |
3.25 | 24:20 | 31 | 8:18 | 188 186-190 |
3.31 | 24:40 | 20 | 5:19 | 183 182-186 |
3.38 | 25:01 | 21 | 5:34 | 183 180-184 |
3.44 | 25:22 | 21 | 5:43 | 182 180-184 |
3.50 | 25:43 | 21 | 5:41 | 184 184-184 |
3.56 | 26:04 | 21 | 5:29 | 182 182-184 |
3.63 | 26:25 | 21 | 5:43 | 182 180-184 |
3.69 | 26:47 | 21 | 5:40 | 182 180-182 |
3.75 | 27:08 | 22 | 5:45 | 179 176-182 |
3.81 | 27:29 | 20 | 5:27 | 178 178-180 |
3.88 | 27:50 | 21 | 5:35 | 180 178-182 |
3.94 | 29:30 | 1:41 | 26:49 | 172 126-184 |
4.00 | 30:02 | 32 | 8:28 | 183 182-184 |
4.06 | 30:23 | 21 | 5:30 | 183 180-184 |
4.13 | 30:43 | 21 | 5:33 | 184 184-184 |
4.19 | 31:04 | 21 | 5:33 | 181 178-184 |
4.25 | 31:27 | 22 | 5:57 | 180 176-182 |
4.31 | 31:47 | 21 | 5:30 | 178 176-180 |
4.38 | 32:08 | 21 | 5:42 | 179 176-182 |
4.44 | 32:30 | 22 | 5:51 | 177 176-178 |
4.50 | 32:53 | 23 | 6:06 | 177 176-178 |
4.56 | 33:14 | 20 | 5:25 | 179 178-180 |
4.62 | 33:35 | 22 | 5:44 | 180 178-182 |
4.69 | 33:56 | 21 | 5:31 | 178 176-178 |
4.70 | 35:38 | 1:42 | 1:37:36 | 168 168-168 |
Cadence
181 (196 max)
Stride Length: 117cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 90.5 | 181 | 4.7 | 32:14 | 6:54 |
Walk | 9.5 | 125 | 0 | 3:24 | 1:34:46 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:54 | 6:54 | 60.79 |
5km | 22:56 | 7:23 | 62.22 |
5M | 37:59 | 7:36 | 61.11 |
10km | 47:49 | 7:42 | 60.60 |
10M | 1:19:11 | 7:55 | 60.46 |
Half | 1:45:26 | 8:03 | 59.60 |
20M | 2:45:06 | 8:15 | 60.31 |
Mara | 3:39:49 | 8:23 | 60.40 |
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