Wed 29th Aug 2018 at 6:00pm by purephase
Run > Intervals
-
Time
34:24
-
Miles
4.07
-
Min/mi
8:27
-
Pacing
38%
-
WAVA
56.98
-
Stride(cm)
102
-
Cals
414
-
Cadence
186
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 3:52(3:52/km) 66cal 15.54/16.33kmph
2) 0.02km - 6(4:15/km) 1cal 14.13/15.69kmph
3) 0.1km - 2:03(19:36/km) 3cal 3.06/15.69kmph
4) 1km - 3:55(3:55/km) 67cal 15.34/16.56kmph
5) 0.02km - 5(4:19/km) 1cal 13.89/15.18kmph
6) 0.08km - 2:00(24:30/km) 2cal 2.45/15.18kmph
7) 1km - 3:55(3:55/km) 67cal 15.31/16.63kmph
8) 0.01km - 4(4:48/km) 12.48/15.28kmph
9) 0.08km - 2:01(24:19/km) 2cal 2.47/15.28kmph
10) 1km - 3:54(3:54/km) 67cal 15.39/17.54kmph
11) 0.01km - 4(4:22/km) 13.73/15.42kmph
12) 0.08km - 2:02(24:42/km) 2cal 2.43/15.42kmph
13) 1km - 3:55(3:55/km) 66cal 15.33/16.56kmph
14) 0.02km - 4(3:57/km) 15.21/15.92kmph
15) 0.08km - 2:01(26:08/km) 1cal 2.3/16.09kmph
16) 1km - 4:02(4:02/km) 67cal 14.85/18.81kmph
17) 0.01km - 4(4:05/km) 1cal 14.68/18.24kmph
18) 0.02km - 18(16:45/km) 1cal 3.58/18.17kmph
3:52 6 2:03 3:55 5 2:00 3:55 4 2:01 3:54 4 2:02 3:55 4 2:01 4:02 4 18
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
25 |
25 |
6:33 |
188 184-190 |
| 0.13 |
49 |
24 |
6:24 |
186 184-186 |
| 0.19 |
1:10 |
22 |
5:46 |
186 184-188 |
| 0.25 |
1:34 |
24 |
6:19 |
185 184-186 |
| 0.31 |
1:57 |
24 |
6:18 |
185 184-186 |
| 0.38 |
2:21 |
23 |
6:15 |
186 186-188 |
| 0.44 |
2:43 |
23 |
6:02 |
188 186-192 |
| 0.50 |
3:07 |
23 |
6:10 |
187 184-188 |
| 0.56 |
3:30 |
23 |
6:13 |
186 184-188 |
| 0.63 |
3:53 |
23 |
6:11 |
188 186-190 |
| 0.69 |
5:38 |
1:45 |
28:05 |
140 104-186 |
| 0.75 |
6:18 |
40 |
10:33 |
187 180-190 |
| 0.81 |
6:43 |
25 |
6:35 |
186 186-188 |
| 0.88 |
7:05 |
22 |
5:56 |
188 186-190 |
| 0.94 |
7:28 |
23 |
6:14 |
186 184-188 |
| 1.00 |
7:52 |
24 |
6:23 |
184 184-186 |
| 1.06 |
8:16 |
24 |
6:25 |
183 180-186 |
| 1.13 |
8:40 |
24 |
6:17 |
184 182-186 |
| 1.19 |
9:03 |
23 |
6:13 |
185 182-190 |
| 1.25 |
9:27 |
24 |
6:30 |
183 182-184 |
| 1.31 |
9:51 |
24 |
6:18 |
184 184-186 |
| 1.38 |
11:31 |
1:40 |
26:36 |
184 184-184 |
| 1.44 |
12:20 |
49 |
13:01 |
189 186-192 |
| 1.50 |
12:43 |
24 |
6:19 |
191 188-192 |
| 1.56 |
13:06 |
23 |
6:05 |
188 186-192 |
| 1.63 |
13:30 |
24 |
6:20 |
185 184-186 |
| 1.69 |
13:54 |
24 |
6:29 |
185 184-186 |
| 1.75 |
14:18 |
24 |
6:27 |
186 184-188 |
| 1.81 |
14:42 |
24 |
6:19 |
186 184-188 |
| 1.88 |
15:06 |
24 |
6:20 |
184 184-184 |
| 1.94 |
15:29 |
23 |
6:09 |
185 184-188 |
| 2.00 |
15:53 |
24 |
6:25 |
188 186-190 |
| 2.06 |
17:52 |
1:59 |
31:49 |
187 186-188 |
| 2.13 |
18:22 |
30 |
7:54 |
190 186-192 |
| 2.19 |
18:45 |
23 |
6:15 |
191 188-194 |
| 2.25 |
19:08 |
23 |
6:05 |
189 186-190 |
| 2.31 |
19:32 |
24 |
6:20 |
187 186-190 |
| 2.38 |
19:56 |
24 |
6:28 |
188 186-190 |
| 2.44 |
20:20 |
24 |
6:19 |
188 186-190 |
| 2.50 |
20:44 |
24 |
6:25 |
188 184-190 |
| 2.56 |
21:07 |
23 |
6:14 |
186 184-190 |
| 2.63 |
21:31 |
24 |
6:17 |
187 184-192 |
| 2.69 |
21:54 |
24 |
6:17 |
189 188-190 |
| 2.75 |
23:45 |
1:50 |
29:21 |
169 112-192 |
| 2.81 |
24:22 |
38 |
10:02 |
191 190-192 |
| 2.88 |
24:49 |
26 |
7:03 |
186 184-186 |
| 2.94 |
25:11 |
23 |
6:00 |
186 184-190 |
| 3.00 |
25:35 |
24 |
6:29 |
187 186-188 |
| 3.06 |
26:01 |
25 |
6:43 |
185 184-186 |
| 3.13 |
26:25 |
24 |
6:29 |
184 182-186 |
| 3.19 |
26:48 |
24 |
6:16 |
186 184-190 |
| 3.25 |
27:13 |
24 |
6:28 |
186 184-188 |
| 3.31 |
27:36 |
23 |
6:07 |
188 184-192 |
| 3.38 |
27:57 |
21 |
5:40 |
194 190-196 |
| 3.44 |
29:57 |
2:00 |
32:04 |
187 178-196 |
| 3.50 |
30:28 |
31 |
8:16 |
186 184-186 |
| 3.56 |
30:53 |
25 |
6:38 |
187 186-190 |
| 3.63 |
31:17 |
24 |
6:26 |
185 184-190 |
| 3.69 |
31:43 |
25 |
6:46 |
184 184-184 |
| 3.75 |
32:08 |
26 |
6:54 |
184 184-184 |
| 3.81 |
32:34 |
25 |
6:45 |
183 182-184 |
| 3.88 |
32:58 |
24 |
6:30 |
187 186-188 |
| 3.94 |
33:23 |
25 |
6:34 |
185 184-186 |
| 4.00 |
33:47 |
24 |
6:24 |
190 186-196 |
| 4.06 |
34:08 |
21 |
5:32 |
195 186-202 |
| 4.07 |
34:10 |
2 |
12:17 |
198 198-198 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
92.9 |
186 |
4 |
31:45 |
7:55 |
| Walk |
7.1 |
110 |
0.1 |
2:25 |
46:35 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:31 |
6:06 |
55.11% |
More |
| 800m |
3:03 |
6:09 |
64.48% |
More |
| 1km |
3:50 |
6:10 |
66.95% |
More |
| Mile |
7:50 |
7:50 |
55.68% |
More |
| 5k |
26:15 |
8:27 |
56.54% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:46 |
7:46 |
56.15 |
| 5km |
25:50 |
8:19 |
57.47 |
| 5M |
42:47 |
8:33 |
56.54 |
| 10km |
53:52 |
8:40 |
56.10 |
| 10M |
1:29:12 |
8:55 |
56.02 |
| Half |
1:58:46 |
9:04 |
55.25 |
| 20M |
3:05:59 |
9:18 |
55.91 |
| Mara |
4:07:37 |
9:27 |
56.00 |
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