Wed 12th Sep 2018 at 6:00pm by purephase
Run > Intervals
-
Time
34:15
-
Miles
4.12
-
Min/mi
8:19
-
Pacing
33%
-
WAVA
57.94
-
Stride(cm)
106
-
Cals
431
-
Cadence
182
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 3:52(3:52/km) 68cal 15.5/17.77kmph
2) 0.03km - 9(4:15/km) 2cal 14.11/14.88kmph
3) 0.09km - 2:00(21:52/km) 3cal 2.74/14.85kmph
4) 1km - 3:54(3:54/km) 68cal 15.36/17.4kmph
5) 0.03km - 7(4:29/km) 1cal 13.4/15.08kmph
6) 0.1km - 1:59(19:34/km) 4cal 3.07/15.08kmph
7) 1km - 3:52(3:52/km) 67cal 15.53/17.23kmph
8) 0.03km - 7(4:22/km) 1cal 13.77/15.52kmph
9) 0.1km - 2:03(20:26/km) 4cal 2.94/15.48kmph
10) 1km - 3:54(3:54/km) 67cal 15.38/16.73kmph
11) 0.03km - 8(4:31/km) 1cal 13.26/15.18kmph
12) 0.09km - 2:00(22:25/km) 4cal 2.68/15.15kmph
13) 1km - 4:01(4:01/km) 68cal 14.93/16.59kmph
14) 0.02km - 6(4:28/km) 1cal 13.45/14.95kmph
15) 0.07km - 1:55(25:41/km) 2cal 2.34/14.91kmph
16) 1km - 3:58(3:58/km) 68cal 15.11/16.23kmph
17) 0.03km - 9(4:14/km) 2cal 14.17/14.88kmph
18) 0.01km - 1(2:25/km) 24.9/14.85kmph
3:52 9 2:00 3:54 7 1:59 3:52 7 2:03 3:54 8 2:00 4:01 6 1:55 3:58 9 1
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
22 |
22 |
5:52 |
188 176-192 |
| 0.13 |
45 |
23 |
6:02 |
186 186-188 |
| 0.19 |
1:06 |
22 |
5:47 |
184 182-186 |
| 0.25 |
1:29 |
23 |
6:01 |
183 182-184 |
| 0.31 |
1:52 |
23 |
6:15 |
182 180-182 |
| 0.38 |
2:16 |
24 |
6:20 |
182 180-184 |
| 0.44 |
2:40 |
24 |
6:21 |
180 180-182 |
| 0.50 |
3:04 |
24 |
6:28 |
182 180-184 |
| 0.56 |
3:29 |
25 |
6:36 |
180 178-182 |
| 0.63 |
3:53 |
24 |
6:30 |
180 180-182 |
| 0.69 |
5:41 |
1:48 |
28:42 |
180 180-180 |
| 0.75 |
6:19 |
38 |
10:14 |
189 188-190 |
| 0.81 |
6:43 |
23 |
6:14 |
188 184-192 |
| 0.88 |
7:05 |
22 |
5:53 |
183 182-184 |
| 0.94 |
7:28 |
23 |
6:13 |
182 180-182 |
| 1.00 |
7:52 |
24 |
6:19 |
181 180-182 |
| 1.06 |
8:15 |
24 |
6:20 |
182 178-186 |
| 1.13 |
8:40 |
25 |
6:35 |
181 180-182 |
| 1.19 |
9:03 |
23 |
6:14 |
182 180-184 |
| 1.25 |
9:28 |
25 |
6:32 |
181 180-182 |
| 1.31 |
9:52 |
24 |
6:18 |
182 180-184 |
| 1.38 |
11:04 |
1:13 |
19:21 |
166 112-184 |
| 1.44 |
12:10 |
1:06 |
17:36 |
173 112-192 |
| 1.50 |
12:39 |
29 |
7:42 |
188 186-190 |
| 1.56 |
13:01 |
22 |
5:58 |
185 184-186 |
| 1.63 |
13:24 |
22 |
5:59 |
183 182-184 |
| 1.69 |
13:47 |
23 |
6:08 |
184 184-184 |
| 1.75 |
14:10 |
23 |
6:06 |
186 184-186 |
| 1.81 |
14:34 |
25 |
6:34 |
184 182-184 |
| 1.88 |
14:58 |
24 |
6:19 |
183 182-186 |
| 1.94 |
15:22 |
24 |
6:20 |
183 182-184 |
| 2.00 |
15:45 |
23 |
6:07 |
185 184-186 |
| 2.06 |
16:37 |
52 |
13:56 |
185 184-186 |
| 2.13 |
18:08 |
1:32 |
24:26 |
150 112-188 |
| 2.19 |
18:35 |
27 |
7:06 |
188 186-192 |
| 2.25 |
18:58 |
23 |
6:10 |
186 186-188 |
| 2.31 |
19:22 |
23 |
6:15 |
183 182-184 |
| 2.38 |
19:45 |
23 |
6:07 |
182 182-184 |
| 2.44 |
20:07 |
23 |
6:07 |
185 182-190 |
| 2.50 |
20:32 |
25 |
6:38 |
182 180-184 |
| 2.56 |
20:55 |
23 |
6:08 |
184 182-186 |
| 2.63 |
21:20 |
24 |
6:29 |
182 182-182 |
| 2.69 |
21:43 |
24 |
6:21 |
183 182-184 |
| 2.75 |
22:22 |
38 |
10:13 |
184 180-186 |
| 2.81 |
24:01 |
1:40 |
26:33 |
158 112-188 |
| 2.88 |
24:34 |
33 |
8:50 |
190 188-192 |
| 2.94 |
24:59 |
25 |
6:41 |
187 186-188 |
| 3.00 |
25:24 |
24 |
6:26 |
180 170-184 |
| 3.06 |
25:48 |
24 |
6:26 |
184 182-186 |
| 3.13 |
26:12 |
24 |
6:24 |
183 182-184 |
| 3.19 |
26:37 |
25 |
6:38 |
183 180-186 |
| 3.25 |
27:01 |
24 |
6:31 |
183 180-186 |
| 3.31 |
27:26 |
25 |
6:34 |
182 180-182 |
| 3.38 |
27:50 |
24 |
6:23 |
183 182-184 |
| 3.44 |
28:27 |
38 |
10:04 |
184 182-186 |
| 3.50 |
30:12 |
1:45 |
27:56 |
159 112-184 |
| 3.56 |
30:40 |
28 |
7:29 |
188 186-190 |
| 3.63 |
31:04 |
24 |
6:20 |
186 184-188 |
| 3.69 |
31:27 |
23 |
6:16 |
183 182-184 |
| 3.75 |
31:50 |
23 |
6:05 |
182 182-184 |
| 3.81 |
32:13 |
23 |
6:12 |
185 184-186 |
| 3.88 |
32:39 |
25 |
6:43 |
179 170-182 |
| 3.94 |
33:02 |
24 |
6:21 |
183 180-186 |
| 4.00 |
33:27 |
24 |
6:27 |
183 182-184 |
| 4.06 |
33:51 |
24 |
6:32 |
182 182-184 |
| 4.12 |
34:14 |
23 |
6:37 |
183 182-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
97.5 |
183 |
4.1 |
33:23 |
8:09 |
| Walk |
2.5 |
112 |
0 |
51 |
35:00 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:28 |
5:53 |
57.14% |
More |
| 800m |
3:02 |
6:07 |
64.81% |
More |
| 1km |
3:50 |
6:10 |
67.02% |
More |
| Mile |
7:48 |
7:48 |
55.93% |
More |
| 5k |
26:04 |
8:23 |
56.97% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:38 |
7:38 |
57.13 |
| 5km |
25:24 |
8:11 |
58.45 |
| 5M |
42:03 |
8:25 |
57.53 |
| 10km |
52:57 |
8:31 |
57.07 |
| 10M |
1:27:40 |
8:46 |
57.00 |
| Half |
1:56:44 |
8:55 |
56.22 |
| 20M |
3:02:48 |
9:08 |
56.88 |
| Mara |
4:03:22 |
9:17 |
56.97 |
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