Tue 20th Nov 2018 at 10:00am by The wee beastie
Run > Intervals
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Time
1:24:25
-
Miles 11.26
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Min/mi 7:30
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Pacing
55%
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WAVA
66.94
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Stride(cm)
133
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Cals
900
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Cadence
162
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Asc(m)
257
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Hillscore
14
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Surface
Road
Notes & Comments
Split Summary
===
1) 1.71m - 14:30(8:28/m) 136cal 7.09/9.71mph
2) 1.25m - 8:23(6:42/m) 101cal 8.95/10.42mph
3) 0.39m - 3:00(7:45/m) 31cal 7.74/8.7mph
4) 1.25m - 8:08(6:30/m) 99cal 9.22/10.12mph
5) 0.32m - 2:47(8:46/m) 25cal 6.85/9.46mph
6) 1.25m - 8:20(6:40/m) 100cal 9/10.33mph
7) 0.32m - 2:34(8:04/m) 25cal 7.44/9.2mph
8) 1.25m - 8:38(6:55/m) 100cal 8.68/9.64mph
9) 0.37m - 3:00(8:13/m) 28cal 7.31/8.16mph
10) 1.25m - 8:33(6:51/m) 100cal 8.76/11.69mph
11) 0.35m - 3:00(8:30/m) 28cal 7.05/9.73mph
12) 1.56m - 13:32(8:40/m) 127cal 6.93/8.35mph
===
1) 1.71m - 14:30(8:28/m) 136cal 7.09/9.71mph
2) 1.25m - 8:23(6:42/m) 101cal 8.95/10.42mph
3) 0.39m - 3:00(7:45/m) 31cal 7.74/8.7mph
4) 1.25m - 8:08(6:30/m) 99cal 9.22/10.12mph
5) 0.32m - 2:47(8:46/m) 25cal 6.85/9.46mph
6) 1.25m - 8:20(6:40/m) 100cal 9/10.33mph
7) 0.32m - 2:34(8:04/m) 25cal 7.44/9.2mph
8) 1.25m - 8:38(6:55/m) 100cal 8.68/9.64mph
9) 0.37m - 3:00(8:13/m) 28cal 7.31/8.16mph
10) 1.25m - 8:33(6:51/m) 100cal 8.76/11.69mph
11) 0.35m - 3:00(8:30/m) 28cal 7.05/9.73mph
12) 1.56m - 13:32(8:40/m) 127cal 6.93/8.35mph
14:30 8:23 3:00 8:08 2:47 8:20 2:34 8:38 3:00 8:33 3:00 13:32
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.13 | 1:04 | 1:04 | 8:31 | 153 102-162 | 0/11 |
0.25 | 2:04 | 1:00 | 8:00 | 156 154-162 | 2/4 |
0.38 | 3:24 | 1:20 | 10:43 | 153 152-156 | 16/0 |
0.50 | 4:20 | 56 | 7:30 | 156 152-158 | 2/1 |
0.63 | 5:21 | 1:00 | 8:02 | 157 154-162 | 0/8 |
0.75 | 6:13 | 52 | 6:58 | 157 154-162 | 1/8 |
0.88 | 7:56 | 1:43 +46 | 13:41 | 154 120-160 | 0/5 |
1.00 | 8:51 | 55 | 7:22 | 158 154-164 | 0/7 |
1.13 | 10:10 | 1:19 | 10:35 | 153 134-162 | 7/2 |
1.25 | 11:15 | 1:04 | 8:35 | 157 154-160 | 4/4 |
1.38 | 12:33 | 1:19 | 10:31 | 155 152-158 | 17/0 |
1.50 | 13:35 | 1:02 | 8:16 | 157 154-162 | 5/1 |
1.63 | 14:33 | 57 | 7:38 | 159 154-164 | 0/2 |
1.75 | 16:38 | 2:06 +1:09 | 16:44 | 159 154-162 | 0/6 |
1.88 | 17:31 | 53 | 7:06 | 165 164-168 | 4/3 |
2.00 | 18:30 | 58 | 7:46 | 164 162-168 | 2/4 |
2.13 | 19:21 | 51 | 6:51 | 166 164-168 | 4/2 |
2.25 | 20:07 | 46 | 6:10 | 166 164-166 | 1/8 |
2.38 | 20:54 | 47 | 6:17 | 166 164-168 | 0/1 |
2.50 | 21:41 | 47 | 6:14 | 165 164-166 | 0/0 |
2.63 | 22:29 | 48 | 6:27 | 168 166-168 | 0/1 |
2.75 | 23:19 | 50 | 6:37 | 167 160-170 | 1/0 |
2.88 | 24:08 | 49 | 6:33 | 163 160-166 | 2/1 |
3.00 | 25:04 | 56 | 7:30 | 162 158-164 | 6/4 |
3.13 | 26:04 | 1:00 | 7:58 | 158 158-160 | 3/4 |
3.25 | 27:01 | 57 | 7:38 | 159 158-160 | 1/1 |
3.38 | 27:57 | 56 | 7:29 | 161 158-166 | 1/2 |
3.50 | 28:46 | 49 | 6:29 | 168 158-172 | 0/1 |
3.63 | 29:35 | 49 | 6:35 | 168 166-170 | 0/0 |
3.75 | 30:23 | 48 | 6:26 | 168 166-170 | 0/0 |
3.88 | 31:11 | 47 | 6:20 | 169 168-170 | 0/0 |
4.00 | 32:01 | 50 | 6:36 | 170 168-170 | 0/0 |
4.13 | 32:50 | 49 | 6:32 | 167 166-170 | 2/0 |
4.25 | 33:38 | 49 | 6:31 | 169 166-172 | 1/4 |
4.38 | 34:26 | 47 | 6:19 | 168 168-170 | 1/0 |
4.50 | 35:15 | 50 | 6:36 | 169 166-170 | 2/1 |
4.63 | 36:07 | 52 | 6:57 | 167 158-170 | 1/1 |
4.75 | 37:13 | 1:06 | 8:47 | 158 156-162 | 2/1 |
4.88 | 38:15 | 1:02 | 8:12 | 159 156-160 | 3/3 |
5.00 | 39:18 | 1:03 | 8:25 | 162 156-168 | 4/2 |
5.13 | 40:04 | 46 | 6:05 | 165 164-166 | 2/5 |
5.25 | 40:53 | 50 | 6:37 | 168 166-170 | 1/6 |
5.38 | 41:43 | 50 | 6:39 | 165 162-166 | 0/0 |
5.50 | 42:32 | 49 | 6:28 | 167 164-170 | 1/1 |
5.63 | 43:25 | 54 | 7:10 | 164 160-170 | 1/0 |
5.75 | 44:16 | 51 | 6:46 | 163 160-166 | 0/1 |
5.88 | 45:04 | 48 | 6:26 | 170 164-172 | 4/4 |
6.00 | 45:55 | 50 | 6:43 | 169 168-172 | 1/1 |
6.13 | 46:46 | 51 | 6:51 | 167 166-168 | 2/2 |
6.25 | 47:45 | 1:00 | 7:56 | 163 156-172 | 0/1 |
6.38 | 48:45 | 59 | 7:53 | 158 156-160 | 0/0 |
6.50 | 49:42 | 57 | 7:38 | 159 158-160 | 0/0 |
6.63 | 50:30 | 48 | 6:23 | 169 160-172 | 0/1 |
6.75 | 51:21 | 52 | 6:54 | 168 166-176 | 0/0 |
6.87 | 52:14 | 52 | 6:56 | 166 164-168 | 3/0 |
7.00 | 55:08 | 2:55 +2:06 | 23:19 | 163 152-170 | 1/3 |
7.12 | 56:01 | 53 | 7:00 | 167 164-172 | 1/0 |
7.25 | 56:54 | 53 | 7:08 | 168 166-170 | 2/1 |
7.37 | 57:46 | 52 | 6:56 | 168 166-172 | 3/1 |
7.50 | 58:37 | 51 | 6:48 | 168 164-170 | 2/0 |
7.62 | 59:31 | 54 | 7:09 | 164 160-166 | 1/2 |
7.75 | 1:00:30 | 59 | 7:51 | 166 160-168 | 7/2 |
7.87 | 1:01:33 | 1:03 | 8:22 | 158 156-160 | 3/2 |
8.00 | 1:02:33 | 1:00 | 8:03 | 158 158-160 | 3/5 |
8.12 | 1:03:31 | 58 | 7:42 | 158 156-160 | 2/7 |
8.25 | 1:04:24 | 53 | 7:05 | 162 160-166 | 0/1 |
8.37 | 1:05:17 | 53 | 7:07 | 165 162-166 | 1/0 |
8.50 | 1:06:10 | 53 | 7:02 | 162 160-166 | 1/3 |
8.62 | 1:06:57 | 47 | 6:19 | 166 164-168 | 0/10 |
8.75 | 1:07:43 | 46 | 6:08 | 165 162-168 | 0/3 |
8.87 | 1:08:39 | 56 | 7:27 | 162 160-166 | 2/0 |
9.00 | 1:09:31 | 51 | 6:50 | 163 160-166 | 0/4 |
9.12 | 1:10:15 | 44 | 5:54 | 167 164-170 | 0/10 |
9.25 | 1:11:06 | 52 | 6:52 | 163 162-166 | 1/8 |
9.37 | 1:12:04 | 58 | 7:44 | 162 158-166 | 1/1 |
9.50 | 1:13:16 | 1:12 | 9:36 | 159 154-164 | 1/2 |
9.62 | 1:14:17 | 1:01 | 8:05 | 159 156-162 | 4/1 |
9.75 | 1:15:20 | 1:03 | 8:27 | 158 154-160 | 5/1 |
9.87 | 1:16:25 | 1:05 | 8:41 | 157 156-160 | 5/0 |
10.00 | 1:17:31 | 1:06 | 8:46 | 158 156-158 | 7/0 |
10.13 | 1:18:33 | 1:02 | 8:18 | 159 156-160 | 6/0 |
10.25 | 1:19:34 | 1:00 | 8:03 | 159 158-162 | 1/1 |
10.38 | 1:20:33 | 1:00 | 7:57 | 160 156-162 | 1/3 |
10.50 | 1:21:49 | 1:16 | 10:06 | 156 152-158 | 11/0 |
10.63 | 1:24:23 | 2:34 +1:18 | 20:31 | 155 150-158 | 10/0 |
10.75 | 1:25:29 | 1:06 | 8:51 | 157 152-158 | 5/0 |
10.88 | 1:26:29 | 59 | 7:53 | 158 156-160 | 3/2 |
11.00 | 1:27:29 | 1:00 | 8:03 | 160 158-162 | 0/8 |
11.13 | 1:28:22 | 53 | 7:07 | 160 160-162 | 0/9 |
11.25 | 1:29:35 | 1:13 | 9:45 | 157 152-160 | 11/0 |
11.26 | 1:29:43 | 8 | 8:34 | 155 154-156 | 0/0 |
Elevation
Asc 257m,
Range 61m, Flat prediction 1:20:14
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
35 5.4% | 12:14 |
31 3.0% | 8:22 |
26 9.9% | 9:00 |
20 5.0% | 9:25 |
14 9.8% | 9:23 |
12 7.4% | 10:03 |
See your biggest climbs |
Cadence
162 (176 max)
Stride Length: 133cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 95.0 | 161 | 11.2 | 1:25:11 | 7:42 |
Walk | 3.6 | 124 | 0 | 3:14 | 2:06:25 |
Pause | 1.4 | - | - | 1:18 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:29 | 6:29 | 65.89 |
5km | 21:34 | 6:56 | 69.21 |
5M | 35:42 | 7:08 | 68.07 |
10km | 44:57 | 7:14 | 67.62 |
10M | 1:14:26 | 7:27 | 67.10 |
Half | 1:39:06 | 7:34 | 65.74 |
20M | 2:35:12 | 7:46 | 65.90 |
Mara | 3:26:38 | 7:53 | 65.48 |
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