Tue 2nd Oct 2018 at 5:00am by mickgent

Run > Intervals
  • Time
    1:17:36
  • Miles
    11.00
  • Min/mi
    7:03
  • Pacing
    86%
  • WAVA
    64.87
  • Stride(cm)
    130
  • Cals
    1332
  • Cadence
    175
  • Asc(m)
    178
  • Surface
    Road

Notes & Comments

(4 GIRI VELOCI + 1 REC) x 3 + 1.000

1) 3.32 3.34 3.31 3.31 3.58
2) 3.29 3.29 3.33 3.35 3.54
3) 3.33 3.35 3.37 3.36 4.16

1000: 3.56
10:50 3:32 3:34 3:32 3:32 3:58 3:30 3:30 3:33 3:35 3:54 3:34 3:35 3:37 3:37 4:17 3:56 8:00
Pin Map
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0mi in 0

Pace

1% 6% 21% 31% 37% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:05 1:05 8:43 159 80-162 2/1
0.25 2:09 1:03 8:26 163 160-166 6/0
0.38 3:07 58 7:47 166 164-170 2/2
0.50 4:09 1:02 8:12 166 164-166 0/2
0.63 5:12 1:03 8:25 168 164-170 0/3
0.75 6:12 1:01 8:06 166 164-170 2/2
0.88 7:12 1:00 8:00 167 164-170 3/2
1.00 8:11 59 7:50 170 168-170 3/0
1.13 9:19 1:08 9:02 172 160-180 1/1
1.25 10:22 1:03 8:27 174 160-186 1/1
1.38 11:27 1:04 8:34 173 154-186 2/2
1.50 12:15 48 6:24 179 178-180 0/1
1.63 12:58 43 5:44 180 178-186 1/4
1.75 13:50 52 6:58 180 178-192 2/2
1.88 14:43 53 7:03 179 178-180 4/0
2.00 15:34 51 6:47 179 178-180 2/0
2.13 16:20 47 6:13 180 178-186 1/1
2.25 17:08 48 6:21 181 178-186 0/5
2.38 18:00 52 6:55 178 174-180 3/1
2.50 18:51 52 6:52 179 178-180 4/0
2.63 19:38 47 6:13 180 178-186 0/0
2.75 20:21 43 5:43 182 178-186 0/6
2.88 21:09 49 6:29 180 178-184 2/1
3.00 22:02 53 7:05 179 178-184 5/0
3.13 22:52 50 6:38 179 178-182 1/0
3.25 23:38 46 6:06 183 180-186 2/4
3.38 24:24 46 6:07 182 178-186 0/3
3.50 25:13 50 6:37 177 172-180 3/1
3.63 26:10 57 7:33 171 168-174 2/1
3.75 27:02 52 6:54 171 168-176 1/2
3.88 27:51 49 6:31 172 170-176 0/5
4.00 28:48 57 7:36 170 168-174 2/2
4.13 29:39 52 6:52 183 170-192 6/0
4.25 30:26 47 6:17 181 178-186 0/1
4.38 31:13 47 6:14 179 178-180 1/4
4.50 32:03 50 6:40 179 178-180 2/2
4.63 32:54 52 6:52 179 178-180 5/0
4.75 33:46 52 6:56 179 178-180 1/0
4.88 34:32 45 6:03 180 178-186 1/1
5.00 35:19 47 6:19 181 178-184 0/3
5.13 36:12 53 7:02 178 174-180 2/1
5.25 37:02 50 6:40 177 172-180 3/0
5.38 37:52 50 6:40 178 176-184 0/1
5.50 38:38 46 6:06 183 178-186 0/5
5.63 39:30 52 6:57 179 178-180 2/1
5.75 40:19 49 6:32 179 178-180 5/1
5.88 41:09 50 6:44 179 178-180 0/1
6.00 41:58 48 6:28 179 178-180 1/4
6.13 42:47 49 6:30 180 178-186 2/2
6.25 43:43 57 7:34 175 172-186 4/0
6.38 44:38 55 7:19 172 172-174 0/1
6.50 45:31 53 7:05 173 172-176 1/4
6.63 46:27 55 7:23 172 168-176 0/2
6.75 47:22 56 7:26 177 168-186 3/1
6.87 48:10 47 6:20 180 178-186 2/1
7.00 49:00 50 6:38 179 178-182 1/1
7.12 49:47 47 6:19 181 178-184 0/4
7.25 50:41 54 7:11 179 178-180 3/1
7.37 51:27 46 6:11 179 178-180 4/1
7.50 52:20 52 6:59 179 178-180 1/1
7.62 53:09 49 6:35 180 178-180 0/5
7.75 54:06 57 7:36 178 178-182 1/1
7.87 54:55 49 6:34 179 178-186 5/0
8.00 55:48 52 7:00 179 178-186 0/1
8.12 56:36 48 6:27 181 178-186 1/5
8.25 57:26 50 6:43 178 174-180 2/2
8.37 58:19 53 7:00 176 172-180 5/0
8.50 59:14 55 7:24 177 176-180 0/1
8.62 1:00:07 52 6:58 179 178-184 1/4
8.75 1:00:56 49 6:33 179 174-180 1/3
8.87 1:01:50 54 7:14 174 168-180 4/1
9.00 1:02:53 1:03 8:23 167 166-170 3/1
9.12 1:03:53 1:00 8:04 168 168-170 1/2
9.25 1:04:49 55 7:22 169 168-174 0/3
9.37 1:05:49 1:01 8:05 173 168-198 3/1
9.50 1:06:39 50 6:40 188 184-198 2/1
9.62 1:07:29 50 6:38 187 182-192 0/1
9.75 1:08:16 47 6:13 186 182-192 0/6
9.87 1:09:07 51 6:51 182 178-186 2/0
10.00 1:10:02 55 7:22 175 162-186 3/0
10.13 1:11:08 1:06 8:47 164 162-166 0/1
10.25 1:12:09 1:01 8:11 166 164-168 1/6
10.38 1:13:14 1:04 8:34 165 164-168 1/0
10.50 1:14:16 1:03 8:20 166 164-166 4/0
10.63 1:15:17 1:01 8:06 168 168-170 0/1
10.75 1:16:19 1:02 8:13 168 168-170 1/4
10.88 1:17:18 59 7:54 168 168-168 0/3
10.91 1:17:35 17 8:32 168 164-168 0/1

Elevation

Asc 178m, Range 9m, Flat prediction 1:17:36
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

175 (198 max) Stride Length: 130cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 175 10.9 1:17:30 7:07
Walk 0.1 114 0 3 11:08
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:46 54.06% More
800m 3:05 6:12 58.02% More
1km 3:57 6:22 59.14% More
Mile 6:20 6:20 63.32% More
5k 20:25 6:34 66.78% More
5 miles 33:09 6:38 66.77% More
10k 41:26 6:40 66.63% More
10 miles 1:09:58 7:00 65.14% More

Predictions

Dist Time Per Mile WAVA
1M 5:01 5:01 79.94
5km 18:18 5:53 74.49
5M 31:32 6:18 70.21
10km 40:25 6:30 68.32
10M 1:09:36 6:58 65.48
Half 1:34:44 7:14 63.11
20M 2:33:37 7:41 61.67
Mara 3:29:08 7:59 60.40
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