Mon 10th Sep 2018 at 11:00am by MAD Superman
Run > Intervals
-
Time
59:14
-
Miles
7.92
-
Min/mi
7:29
-
Pacing
61%
-
WAVA
58.99
-
Stride(cm)
132
-
Cals
973
-
Cadence
164
-
Asc(m)
182
-
Hillscore
12
-
Surface
Road
Notes & Comments
lunchtime intervals on own. 4x0.94m with 2min rec in 5:48 5:47 5:38 5:42
Split Summary
===
1) 1m - 8:04(8:04/m) 125cal 7.43/8.29mph
2) 1m - 7:48(7:48/m) 128cal 7.7/8.16mph
3) 0.03m - 17(8:30/m) 4cal 7.06/7.47mph
4) 0.94m - 5:48(6:09/m) 116cal 9.77/10.52mph
5) 0.12m - 2:01(16:49/m) 14cal 3.57/9.75mph
6) 0.94m - 5:47(6:11/m) 115cal 9.71/10.79mph
7) 0.12m - 2:01(16:15/m) 15cal 3.69/9.73mph
8) 0.94m - 5:38(6:00/m) 113cal 9.99/10.6mph
9) 0.12m - 1:58(16:05/m) 14cal 3.73/9.79mph
10) 0.93m - 5:42(6:06/m) 114cal 9.84/10.81mph
11) 0.01m - 3(6:08/m) 9.77/9.29mph
12) 1m - 7:59(7:59/m) 122cal 7.52/7.93mph
13) 0.77m - 6:09(8:02/m) 93cal 7.46/8.06mph
8:04 7:48 17 5:48 2:01 5:47 2:01 5:38 1:58 5:42 3 7:59 6:09
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.13 |
57 |
57 |
7:39 |
174 168-178 |
1/3 |
| 0.25 |
1:56 |
58 |
7:47 |
172 166-176 |
0/6 |
| 0.38 |
3:00 |
1:04 |
8:31 |
171 168-178 |
3/3 |
| 0.50 |
4:00 |
1:01 |
8:06 |
171 168-176 |
4/3 |
| 0.63 |
5:05 |
1:04 |
8:35 |
174 172-176 |
11/0 |
| 0.75 |
6:04 |
1:00 |
7:57 |
169 166-176 |
4/2 |
| 0.88 |
7:04 |
1:00 |
7:59 |
166 164-168 |
5/0 |
| 1.00 |
8:04 |
1:00 |
8:01 |
167 164-168 |
3/0 |
| 1.13 |
9:02 |
57 |
7:40 |
163 160-166 |
5/1 |
| 1.25 |
9:59 |
57 |
7:39 |
160 158-162 |
1/5 |
| 1.38 |
10:56 |
57 |
7:37 |
159 158-160 |
0/6 |
| 1.50 |
11:52 |
56 |
7:29 |
160 158-162 |
0/2 |
| 1.63 |
12:52 |
1:00 |
7:57 |
166 166-168 |
5/0 |
| 1.75 |
13:51 |
59 |
7:51 |
164 160-166 |
2/0 |
| 1.88 |
14:51 |
1:00 |
8:01 |
163 158-166 |
5/0 |
| 2.00 |
15:52 |
1:01 |
8:08 |
161 156-166 |
0/4 |
| 2.13 |
16:44 |
52 |
6:56 |
164 162-166 |
6/0 |
| 2.25 |
17:30 |
46 |
6:09 |
164 162-166 |
2/4 |
| 2.38 |
18:16 |
46 |
6:07 |
162 158-164 |
0/6 |
| 2.50 |
18:59 |
43 |
5:46 |
164 162-166 |
0/5 |
| 2.63 |
19:42 |
43 |
5:41 |
165 162-170 |
2/3 |
| 2.75 |
20:31 |
49 |
6:30 |
167 164-168 |
3/0 |
| 2.88 |
21:18 |
47 |
6:15 |
166 164-168 |
3/0 |
| 3.00 |
22:20 |
1:02 |
8:17 |
167 164-170 |
5/2 |
| 3.13 |
24:08 |
1:48 |
14:27 |
134 104-168 |
3/2 |
| 3.25 |
24:56 |
48 |
6:25 |
166 164-168 |
3/2 |
| 3.38 |
25:43 |
47 |
6:18 |
163 160-164 |
0/5 |
| 3.50 |
26:26 |
43 |
5:45 |
163 160-164 |
0/7 |
| 3.63 |
27:09 |
43 |
5:44 |
162 158-166 |
0/3 |
| 3.75 |
27:57 |
47 |
6:17 |
166 158-168 |
5/0 |
| 3.88 |
28:44 |
47 |
6:17 |
166 166-168 |
2/0 |
| 4.00 |
29:33 |
49 |
6:31 |
167 166-168 |
6/0 |
| 4.13 |
31:10 |
1:38 |
13:03 |
142 100-168 |
1/5 |
| 4.25 |
32:19 |
1:09 |
9:12 |
166 156-170 |
5/1 |
| 4.38 |
33:06 |
46 |
6:09 |
165 162-168 |
1/3 |
| 4.50 |
33:50 |
44 |
5:52 |
164 162-164 |
0/5 |
| 4.63 |
34:32 |
42 |
5:36 |
166 162-168 |
0/5 |
| 4.75 |
35:15 |
43 |
5:48 |
166 164-170 |
3/3 |
| 4.88 |
36:01 |
46 |
6:09 |
169 166-174 |
2/0 |
| 5.00 |
36:48 |
47 |
6:14 |
168 166-170 |
3/0 |
| 5.13 |
37:58 |
1:10 |
9:20 |
152 100-172 |
3/3 |
| 5.25 |
39:30 |
1:32 |
12:15 |
149 102-170 |
3/1 |
| 5.38 |
40:18 |
49 |
6:29 |
167 166-170 |
3/2 |
| 5.50 |
41:04 |
45 |
6:02 |
164 162-166 |
1/5 |
| 5.63 |
41:46 |
42 |
5:38 |
166 164-168 |
0/7 |
| 5.75 |
42:28 |
42 |
5:39 |
165 160-168 |
0/3 |
| 5.88 |
43:15 |
47 |
6:17 |
168 166-170 |
5/0 |
| 6.00 |
44:03 |
48 |
6:23 |
167 166-168 |
2/0 |
| 6.13 |
44:53 |
49 |
6:35 |
169 166-170 |
6/0 |
| 6.25 |
47:25 |
2:32 +1:37
|
20:19 |
162 156-166 |
2/7 |
| 6.38 |
48:22 |
57 |
7:39 |
163 160-166 |
0/2 |
| 6.50 |
49:21 |
59 |
7:48 |
160 156-164 |
0/3 |
| 6.63 |
50:23 |
1:02 |
8:20 |
162 158-166 |
2/3 |
| 6.75 |
51:25 |
1:02 |
8:16 |
163 160-166 |
5/0 |
| 6.87 |
52:29 |
1:04 |
8:28 |
164 160-166 |
6/1 |
| 7.00 |
53:29 |
1:00 |
8:01 |
160 156-166 |
4/2 |
| 7.12 |
54:27 |
58 |
7:45 |
160 158-164 |
0/6 |
| 7.25 |
55:23 |
56 |
7:28 |
164 160-168 |
1/3 |
| 7.37 |
56:20 |
57 |
7:38 |
164 160-166 |
1/3 |
| 7.50 |
57:44 |
1:24 +17
|
11:12 |
163 158-168 |
1/4 |
| 7.62 |
58:44 |
1:00 |
8:01 |
164 160-166 |
3/1 |
| 7.75 |
59:45 |
1:00 |
8:02 |
163 162-166 |
0/8 |
| 7.87 |
1:00:44 |
1:00 |
7:59 |
162 160-164 |
2/0 |
| 7.92 |
1:01:07 |
23 |
8:16 |
165 164-166 |
0/0 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
23 5.2% |
8:21
|
|
16 2.6% |
7:51
|
|
14 2.4% |
6:24
|
|
14 2.9% |
8:24
|
|
14 2.4% |
8:23
|
|
14 2.2% |
6:27
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
91.9 |
164 |
7.8 |
56:00 |
7:28 |
| Walk |
5.1 |
105 |
0.2 |
3:13 |
20:20 |
| Pause |
3.0 |
- |
- |
1:54 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:24 |
5:38 |
54.15% |
More |
| 800m |
2:52 |
5:47 |
60.49% |
More |
| 1km |
3:39 |
5:53 |
62.35% |
More |
| Mile |
6:15 |
6:15 |
62.71% |
More |
| 5k |
21:37 |
6:58 |
61.67% |
More |
| 5 miles |
35:49 |
7:10 |
60.42% |
More |
| 10k |
47:00 |
7:34 |
57.50% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:12 |
6:12 |
63.29 |
| 5km |
21:21 |
6:52 |
62.46 |
| 5M |
35:52 |
7:10 |
60.35 |
| 10km |
45:28 |
7:19 |
59.45 |
| 10M |
1:16:23 |
7:38 |
58.44 |
| Half |
1:42:33 |
7:50 |
57.13 |
| 20M |
2:42:40 |
8:08 |
57.07 |
| Mara |
3:38:22 |
8:20 |
56.69 |
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