Tue 20th Nov 2018 at 9:00am by Simon B

Run > Intervals

  • cold
  • Time
    24:19
  • Miles
    3.08
  • Min/mi
    7:54
  • Pacing
    30%
  • WAVA
    59.11
  • Stride(cm)
    124
  • Cals
    321
  • Cadence
    164
  • Asc(m)
    38
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.62m - 5:02(8:06/m) 66cal 7.41/7.7mph
2) 0.62m - 5:12(8:21/m) 68cal 7.18/9.23mph
3) 0.62m - 3:46(6:03/m) 61cal 9.91/12.61mph
4) 0.62m - 3:57(6:22/m) 62cal 9.44/12.77mph
5) 0.6m - 6:23(10:39/m) 64cal 5.63/6.97mph
5:02 5:12 3:46 3:57 6:23

Pace

28% 8% 17% 44% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.06 31 31 8:23 155 126-162 1/0
0.13 1:03 32 8:27 158 156-158 0/0
0.19 1:34 31 8:14 158 154-160 1/0
0.25 2:04 30 8:00 158 156-158 0/0
0.31 2:33 29 7:41 159 158-160 0/2
0.38 3:05 32 8:34 158 156-160 1/0
0.44 3:35 30 8:07 159 158-160 0/1
0.50 4:05 30 7:54 160 160-160 1/0
0.56 4:34 29 7:38 159 158-160 0/0
0.63 5:03 30 7:55 159 158-160 1/0
0.69 5:34 30 8:04 157 154-160 0/1
0.75 6:03 29 7:49 162 162-162 0/1
0.81 6:31 28 7:27 162 162-164 1/0
0.88 7:19 48 12:51 159 154-162 0/0
0.94 7:46 27 7:12 161 158-162 0/1
1.00 8:14 28 7:28 160 160-160 0/0
1.06 8:43 29 7:39 160 158-160 0/0
1.13 9:13 31 8:10 159 154-162 1/0
1.19 9:42 29 7:40 162 160-162 1/0
1.25 10:59 1:17 +49 20:24 161 116-178 0/3
1.31 12:37 1:38 +1:10 26:08 171 168-178 3/0
1.38 13:45 1:08 +44 18:15 176 172-184 0/1
1.44 14:08 23 6:08 186 178-192 0/3
1.50 15:35 1:27 +1:12 23:15 179 172-186 2/0
1.56 16:40 1:05 +40 17:20 185 182-190 1/0
1.63 17:07 26 7:04 190 186-194 0/3
1.69 19:16 2:10 +2:03 34:36 167 120-182 2/0
1.75 20:37 1:21 +44 21:34 192 178-232 1/0
1.81 21:00 23 6:03 181 172-184 0/3
1.88 22:30 1:30 +1:16 24:06 181 170-190 1/0
1.94 24:08 1:38 +1:17 26:05 177 174-180 2/0
2.00 24:44 35 9:26 181 172-186 0/1
2.06 26:22 1:38 +1:26 26:08 180 176-182 0/2
2.13 27:43 1:21 +50 21:36 184 180-190 3/0
2.19 28:07 25 6:37 184 180-190 0/1
2.25 29:57 1:50 +1:33 29:20 170 116-190 0/2
2.31 30:23 26 6:57 182 178-186 3/0
2.38 31:30 1:06 +50 17:41 167 116-186 0/1
2.44 34:59 3:29 +3:05 55:45 154 116-180 0/3
2.50 35:43 44 11:38 157 154-160 3/0
2.56 36:19 36 9:40 155 154-156 0/0
2.63 36:56 37 10:00 154 150-156 0/2
2.69 37:31 35 9:20 152 150-154 0/0
2.75 38:06 35 9:21 153 150-154 0/0
2.81 38:41 35 9:16 153 152-154 1/0
2.88 39:38 57 15:05 153 152-154 0/0
2.94 40:22 44 11:46 164 146-224 0/1
3.00 41:15 54 +8 14:18 149 116-158 1/0
3.06 41:53 37 9:58 158 158-160 0/1
3.08 42:06 13 10:42 148 148-148 0/0

Elevation

Asc 38m, Range 4m, Flat prediction 24:19
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

164 (232 max) Stride Length: 124cm Run: 94.2% Walk: 5.8%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:30 6:03 54.44% More
800m 3:01 6:03 63.80% More
1km 3:46 6:03 66.54% More
Mile 8:08 8:08 52.42% More

Predictions

Dist Time Per Mile WAVA
1M 7:23 7:23 57.69
5km 24:32 7:54 59.08
5M 40:38 8:08 58.06
10km 51:10 8:14 57.58
10M 1:24:44 8:28 57.47
Half 1:52:49 8:37 56.66
20M 2:56:39 8:50 57.34
Mara 3:55:12 8:59 57.43
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