Wed 14th Nov 2018 at 6:00am by Gritts!

Run > Intervals
  • Time
    52:48
  • Miles
    6.83
  • Min/mi
    7:44
  • Pacing
    23%
  • WAVA
    60.16
  • Stride(cm)
    115
  • Cals
    946
  • Cadence
    180
  • Asc(m)
    140
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 6:00(6:00/m) 111cal 9.99/10.62mph
2) 0m - 1(43:24/m) 111cal 1.38/10.62mph
3) 0.37m - 2:00(5:26/m) 40cal 11.05/12.15mph
4) 0.08m - 1:29(18:35/m) 7cal 3.23/11.15mph
5) 0.7m - 4:00(5:42/m) 77cal 10.52/11.67mph
6) 0.12m - 2:00(16:20/m) 10cal 3.68/10.52mph
7) 0.29m - 1:30(5:14/m) 29cal 11.46/14.34mph
8) 0.07m - 1:30(20:00/m) 7cal 3/11.92mph
9) 1m - 6:00(6:00/m) 110cal 10.01/10.5mph
10) 0m - 1(6:20/m) 110cal 9.48/10.5mph
11) 0.52m - 3:03(5:48/m) 59cal 10.34/11.65mph
12) 0.09m - 2:04(23:32/m) 8cal 2.55/10.75mph
13) 0.33m - 1:46(5:20/m) 36cal 11.26/11.94mph
14) 1m - 8:14(8:14/m) 112cal 7.28/11.69mph
15) 1m - 8:32(8:32/m) 110cal 7.03/8.16mph
16) 0.08m - 38(8:16/m) 9cal 7.25/8.01mph
6:00 1 2:00 1:29 4:00 2:00 1:30 1:30 6:00 1 3:03 2:04 1:46 8:14 8:32 38

Pace

23% 17% 5% 43% 13%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.06 27 27 7:06 180 122-192 0/1
0.13 49 23 6:04 191 190-192 1/0
0.19 1:12 22 5:57 191 190-192 1/3
0.25 1:35 23 6:15 190 188-192 2/0
0.31 1:59 23 6:15 190 188-192 1/0
0.38 2:21 23 6:04 187 186-188 0/0
0.44 2:44 22 5:55 188 186-190 0/2
0.50 3:05 21 5:43 186 184-190 0/1
0.56 3:27 22 5:50 189 186-194 2/1
0.63 3:48 21 5:36 188 186-192 1/3
0.69 4:09 21 5:44 187 186-188 2/2
0.75 4:31 21 5:38 187 184-190 2/0
0.81 4:54 24 6:19 187 184-188 2/0
0.88 5:16 22 5:55 189 186-192 0/2
0.94 5:37 21 5:32 187 186-188 0/0
1.00 6:01 24 6:19 188 186-190 0/0
1.06 7:21 1:20 21:25 118 100-186 0/0
1.13 8:11 50 13:22 146 106-200 0/0
1.19 8:34 23 6:03 202 200-202 0/0
1.25 8:54 20 5:14 199 196-204 0/0
1.31 9:15 22 5:44 194 192-196 1/1
1.38 9:34 19 5:07 191 188-194 2/2
1.44 9:54 20 5:18 191 190-194 0/1
1.50 10:44 49 13:09 141 100-190 1/1
1.56 11:38 54 14:22 132 110-190 2/1
1.63 12:00 23 6:04 189 186-192 0/1
1.69 12:21 21 5:36 189 188-190 1/0
1.75 12:43 22 5:47 189 188-190 3/0
1.81 13:05 22 5:59 192 190-194 0/0
1.88 13:27 21 5:39 192 192-192 0/2
1.94 13:46 19 5:10 193 192-194 1/1
2.00 14:08 22 5:50 193 192-194 1/2
2.06 14:29 21 5:43 192 192-192 1/0
2.13 14:51 22 5:47 195 192-198 1/1
2.19 15:13 22 5:48 196 194-196 1/0
2.25 15:35 23 6:04 187 130-196 2/1
2.31 16:40 1:05 17:18 123 112-132 1/1
2.38 17:34 53 14:12 86 38-120 3/0
2.44 17:54 20 5:25 170 38-200 0/1
2.50 18:14 20 5:28 200 198-200 0/2
2.56 18:34 20 5:20 198 198-198 1/1
2.63 18:53 19 4:58 199 198-200 2/2
2.69 19:51 59 15:36 175 106-200 1/0
2.75 20:39 48 12:41 149 104-196 1/0
2.81 21:03 24 6:31 187 186-188 2/2
2.88 21:25 22 5:50 186 184-188 0/2
2.94 21:48 23 6:06 187 184-190 1/1
3.00 22:10 22 5:48 189 188-190 0/0
3.06 22:32 23 6:01 189 188-190 1/1
3.13 22:55 23 6:08 190 188-190 1/0
3.19 23:19 23 6:15 191 190-192 1/0
3.25 23:41 22 5:46 191 190-192 0/2
3.31 24:03 22 5:57 191 190-192 1/0
3.38 24:25 22 5:57 193 192-194 0/2
3.44 24:49 23 6:14 194 192-194 2/2
3.50 25:12 23 6:09 193 192-194 1/1
3.56 25:35 23 6:08 191 190-192 3/0
3.63 25:55 21 5:29 190 190-192 0/0
3.69 26:18 23 6:08 192 190-194 1/1
3.75 26:55 36 9:44 190 182-194 0/2
3.81 28:20 1:25 22:40 118 106-124 1/1
3.88 28:52 32 8:38 195 192-198 2/1
3.94 29:14 22 5:44 195 194-196 0/1
4.00 29:37 23 6:15 194 194-194 0/2
4.06 29:59 22 5:49 195 194-196 1/1
4.13 30:20 21 5:36 194 192-194 2/2
4.19 30:40 21 5:29 195 194-196 1/0
4.25 31:04 23 6:11 194 192-196 1/0
4.31 31:25 21 5:37 197 196-198 0/1
4.38 32:42 1:17 20:29 130 96-196 0/0
4.44 33:45 1:04 16:59 139 120-196 1/0
4.50 34:05 20 5:22 204 200-206 0/0
4.56 34:25 19 5:06 200 190-206 0/1
4.62 34:44 19 5:07 204 190-208 2/1
4.69 35:04 20 5:18 203 200-204 0/1
4.75 35:22 19 5:03 202 198-204 2/0
4.81 39:29 4:07 +3:53 1:05:47 173 120-202 1/0
4.87 40:20 51 13:38 179 178-182 2/1
4.94 40:52 32 8:30 178 178-178 4/0
5.00 41:23 31 8:22 178 176-180 1/0
5.06 41:53 29 7:47 178 176-180 1/1
5.12 42:23 30 8:05 178 178-178 1/0
5.19 42:51 28 7:35 179 178-180 0/0
5.25 43:22 30 8:07 179 178-180 1/0
5.31 43:53 31 8:14 179 172-182 0/2
5.38 44:21 28 7:29 180 178-182 1/0
5.44 44:48 27 7:13 182 180-184 0/0
5.50 45:19 31 8:14 178 176-178 0/2
5.56 45:50 31 8:19 174 170-180 3/1
5.63 46:22 32 8:29 178 176-178 2/3
5.69 46:55 33 8:56 177 176-178 1/0
5.75 47:28 33 8:46 177 176-180 1/0
5.81 48:01 33 8:45 178 176-178 0/1
5.88 48:31 30 7:55 178 174-180 0/2
5.94 49:04 33 8:52 176 172-178 0/2
6.00 50:22 1:18 +48 20:50 160 124-180 0/2
6.06 50:59 37 9:54 176 168-180 3/0
6.13 51:33 33 8:53 177 176-180 1/0
6.19 52:09 36 9:41 178 176-182 1/0
6.25 52:41 32 8:32 177 176-178 1/0
6.31 53:10 29 7:47 176 172-178 1/0
6.38 53:42 32 8:31 176 176-176 1/1
6.44 54:14 32 8:25 178 176-180 0/2
6.50 54:46 32 8:32 178 174-180 0/1
6.56 55:29 44 +12 11:40 176 174-178 0/1
6.63 56:08 39 +8 10:27 179 172-182 0/1
6.69 56:42 34 8:57 176 172-180 18/1
6.75 57:09 27 7:08 178 176-180 2/0
6.81 57:40 32 8:26 180 178-182 2/0
6.83 57:50 10 8:00 178 178-178 0/0

Elevation

Asc 140m, Range 36m, Flat prediction 47:03
Elevation Graph
Biggest Climbs (m) Min/mi
23 6.7% 8:51
14 1.5% 13:39
11 1.7% 10:54
See your biggest climbs

Cadence

180 (208 max) Stride Length: 115cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 74.8 188 6.3 43:17 6:49
Walk 25.1 111 0.5 14:31 29:43
Still 0.1 - - 2 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:17 5:08 62.97% More
800m 2:48 5:38 66.85% More
1km 3:31 5:40 69.31% More
Mile 5:59 5:59 69.52% More
5k 22:39 7:18 62.49% More
5 miles 41:21 8:16 55.68% More
10k 52:20 8:25 54.92% More

Predictions

Dist Time Per Mile WAVA
1M 6:53 6:53 60.47
5km 22:55 7:23 61.78
5M 37:56 7:35 60.70
10km 47:46 7:41 60.17
10M 1:19:06 7:55 60.01
Half 1:45:18 8:02 59.17
20M 2:44:54 8:15 59.87
Mara 3:39:33 8:23 59.96

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