Wed 21st Nov 2018 at 6:00am by Gritts!
Run > Intervals
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Time
55:48
-
Miles 6.96
-
Min/mi 8:01
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Pacing
0%
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WAVA
58.08
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Stride(cm)
108
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Cals
755
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Cadence
187
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Asc(m)
134
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Hillscore
5
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.98m - 6:02(6:08/m) 108cal 9.79/12.61mph
2) 0.06m - 1:59(31:52/m) 5cal 1.88/7.24mph
3) 0.53m - 3:04(5:44/m) 59cal 10.46/12.23mph
4) 0.08m - 1:58(24:07/m) 8cal 2.49/10.73mph
5) 0.29m - 1:31(5:17/m) 29cal 11.36/12.9mph
6) 0.01m - 1(2:12/m) 27.22/10.33mph
7) 0.06m - 1:30(25:14/m) 6cal 2.38/10.33mph
8) 0.68m - 4:01(5:54/m) 74cal 10.16/11.08mph
9) 0.1m - 1:59(20:23/m) 8cal 2.94/10.44mph
10) 0.37m - 2:00(5:26/m) 41cal 11.05/12.27mph
11) 0.06m - 1:59(32:59/m) 6cal 1.82/10.98mph
12) 0.33m - 1:49(5:25/m) 36cal 11.08/12.17mph
13) 0.03m - 12(6:09/m) 4cal 9.75/11.44mph
14) 0.06m - 1:58(34:02/m) 6cal 1.76/10.65mph
15) 0.85m - 5:04(5:56/m) 94cal 10.12/10.87mph
16) 0.14m - 2:22(16:46/m) 13cal 3.58/10.1mph
17) 0.29m - 1:35(5:29/m) 32cal 10.93/12.88mph
18) 1m - 8:11(8:11/m) 111cal 7.33/11.19mph
19) 1m - 8:19(8:19/m) 113cal 7.22/7.78mph
20) 0.03m - 14(8:13/m) 2cal 7.3/6.82mph
===
1) 0.98m - 6:02(6:08/m) 108cal 9.79/12.61mph
2) 0.06m - 1:59(31:52/m) 5cal 1.88/7.24mph
3) 0.53m - 3:04(5:44/m) 59cal 10.46/12.23mph
4) 0.08m - 1:58(24:07/m) 8cal 2.49/10.73mph
5) 0.29m - 1:31(5:17/m) 29cal 11.36/12.9mph
6) 0.01m - 1(2:12/m) 27.22/10.33mph
7) 0.06m - 1:30(25:14/m) 6cal 2.38/10.33mph
8) 0.68m - 4:01(5:54/m) 74cal 10.16/11.08mph
9) 0.1m - 1:59(20:23/m) 8cal 2.94/10.44mph
10) 0.37m - 2:00(5:26/m) 41cal 11.05/12.27mph
11) 0.06m - 1:59(32:59/m) 6cal 1.82/10.98mph
12) 0.33m - 1:49(5:25/m) 36cal 11.08/12.17mph
13) 0.03m - 12(6:09/m) 4cal 9.75/11.44mph
14) 0.06m - 1:58(34:02/m) 6cal 1.76/10.65mph
15) 0.85m - 5:04(5:56/m) 94cal 10.12/10.87mph
16) 0.14m - 2:22(16:46/m) 13cal 3.58/10.1mph
17) 0.29m - 1:35(5:29/m) 32cal 10.93/12.88mph
18) 1m - 8:11(8:11/m) 111cal 7.33/11.19mph
19) 1m - 8:19(8:19/m) 113cal 7.22/7.78mph
20) 0.03m - 14(8:13/m) 2cal 7.3/6.82mph
6:02 1:59 3:04 1:58 1:31 1 1:30 4:01 1:59 2:00 1:59 1:49 12 1:58 5:04 2:22 1:35 8:11 8:19 14
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 27 | 27 | 7:05 | 200 194-204 | 2/0 |
0.13 | 51 | 25 | 6:36 | 198 196-204 | 1/0 |
0.19 | 1:14 | 22 | 5:56 | 201 200-202 | 1/0 |
0.25 | 1:36 | 23 | 6:02 | 192 188-198 | 0/0 |
0.31 | 1:58 | 21 | 5:42 | 190 190-190 | 0/0 |
0.38 | 2:18 | 21 | 5:33 | 194 192-196 | 1/0 |
0.44 | 2:40 | 22 | 5:52 | 192 192-192 | 0/0 |
0.50 | 3:01 | 21 | 5:36 | 193 192-194 | 0/1 |
0.56 | 3:23 | 21 | 5:43 | 191 190-192 | 0/5 |
0.63 | 3:46 | 23 | 6:05 | 191 190-194 | 2/0 |
0.69 | 4:07 | 22 | 5:45 | 192 186-194 | 2/3 |
0.75 | 4:31 | 24 | 6:21 | 192 190-194 | 1/1 |
0.81 | 4:54 | 23 | 6:13 | 190 190-190 | 0/1 |
0.88 | 5:18 | 24 | 6:22 | 192 190-194 | 3/1 |
0.94 | 5:43 | 25 | 6:42 | 192 190-194 | 0/1 |
1.00 | 6:23 | 39 | 10:28 | 178 120-192 | 1/0 |
1.06 | 7:54 | 1:31 | 24:22 | 142 102-196 | 0/0 |
1.13 | 8:27 | 33 | 8:43 | 199 198-200 | 0/0 |
1.19 | 8:48 | 21 | 5:40 | 199 198-200 | 0/1 |
1.25 | 9:09 | 21 | 5:33 | 197 196-198 | 0/0 |
1.31 | 9:29 | 20 | 5:22 | 196 196-196 | 1/1 |
1.38 | 9:51 | 22 | 5:56 | 192 190-196 | 0/0 |
1.44 | 10:13 | 22 | 5:47 | 192 192-192 | 1/0 |
1.50 | 10:36 | 23 | 6:06 | 195 192-196 | 1/1 |
1.56 | 10:58 | 22 | 5:53 | 194 192-196 | 0/0 |
1.63 | 12:10 | 1:12 | 19:09 | 154 108-196 | 0/1 |
1.69 | 13:10 | 1:00 | 16:02 | 162 108-196 | 0/0 |
1.75 | 13:32 | 22 | 5:53 | 198 196-210 | 0/1 |
1.81 | 13:51 | 19 | 5:06 | 207 204-210 | 1/0 |
1.88 | 14:11 | 20 | 5:21 | 204 202-204 | 1/1 |
1.94 | 14:30 | 19 | 4:58 | 198 194-200 | 1/1 |
2.00 | 15:30 | 1:01 | 16:14 | 144 110-200 | 0/2 |
2.06 | 16:21 | 50 | 13:26 | 200 196-202 | 1/1 |
2.13 | 16:43 | 23 | 6:03 | 191 190-192 | 1/2 |
2.19 | 17:05 | 21 | 5:42 | 194 190-196 | 1/0 |
2.25 | 17:27 | 23 | 6:01 | 195 192-196 | 2/0 |
2.31 | 17:51 | 24 | 6:23 | 192 190-196 | 0/1 |
2.38 | 18:14 | 23 | 6:02 | 193 192-194 | 0/1 |
2.44 | 18:35 | 22 | 5:45 | 192 192-192 | 1/1 |
2.50 | 18:58 | 23 | 6:08 | 195 192-198 | 0/0 |
2.56 | 19:20 | 21 | 5:44 | 198 198-198 | 1/1 |
2.63 | 19:41 | 21 | 5:37 | 199 196-200 | 0/0 |
2.69 | 20:03 | 22 | 5:44 | 199 196-204 | 0/0 |
2.75 | 21:17 | 1:14 | 19:49 | 141 100-200 | 0/0 |
2.81 | 22:10 | 53 | 14:03 | 147 110-196 | 0/0 |
2.88 | 22:32 | 23 | 6:03 | 200 198-204 | 0/2 |
2.94 | 22:51 | 19 | 5:07 | 198 196-200 | 2/1 |
3.00 | 23:11 | 20 | 5:13 | 199 196-204 | 0/2 |
3.06 | 23:32 | 21 | 5:38 | 199 198-200 | 1/0 |
3.13 | 23:52 | 20 | 5:24 | 201 200-204 | 1/0 |
3.19 | 24:50 | 57 | 15:14 | 171 108-204 | 0/1 |
3.25 | 26:05 | 1:15 | 20:07 | 175 110-200 | 3/0 |
3.31 | 26:33 | 28 | 7:31 | 203 202-204 | 0/1 |
3.38 | 26:53 | 20 | 5:25 | 203 202-206 | 0/2 |
3.44 | 27:15 | 22 | 5:45 | 200 198-204 | 1/1 |
3.50 | 27:35 | 20 | 5:20 | 199 198-204 | 2/0 |
3.56 | 27:55 | 20 | 5:17 | 201 198-206 | 1/2 |
3.63 | 29:03 | 1:08 | 18:15 | 157 108-200 | 2/0 |
3.69 | 30:18 | 1:14 | 19:50 | 169 108-190 | 0/2 |
3.75 | 30:39 | 22 | 5:46 | 192 190-194 | 1/0 |
3.81 | 31:00 | 20 | 5:26 | 193 192-196 | 0/1 |
3.88 | 31:22 | 22 | 5:52 | 195 192-196 | 2/1 |
3.94 | 31:43 | 22 | 5:46 | 195 194-196 | 1/1 |
4.00 | 32:06 | 23 | 6:03 | 195 194-196 | 0/0 |
4.06 | 32:30 | 24 | 6:18 | 195 192-196 | 0/0 |
4.13 | 32:52 | 22 | 5:55 | 196 196-196 | 0/0 |
4.19 | 33:14 | 22 | 6:00 | 195 194-198 | 1/0 |
4.25 | 33:37 | 23 | 6:11 | 198 196-198 | 1/0 |
4.31 | 33:59 | 22 | 5:47 | 200 198-200 | 2/2 |
4.38 | 34:21 | 22 | 5:55 | 200 198-200 | 0/0 |
4.44 | 34:44 | 22 | 5:57 | 202 198-204 | 0/2 |
4.50 | 35:06 | 22 | 5:59 | 203 200-204 | 1/2 |
4.56 | 35:51 | 45 | 11:57 | 171 110-200 | 2/1 |
4.62 | 36:58 | 1:07 | 17:59 | 116 110-120 | 0/2 |
4.69 | 37:42 | 44 | 11:40 | 175 120-206 | 1/0 |
4.75 | 38:04 | 22 | 5:50 | 206 202-208 | 1/0 |
4.81 | 38:25 | 21 | 5:33 | 208 208-208 | 1/0 |
4.87 | 38:45 | 20 | 5:27 | 206 206-208 | 1/0 |
4.94 | 39:05 | 20 | 5:14 | 208 206-210 | 1/1 |
5.00 | 44:31 | 5:26 +5:37 | 1:26:57 | 172 116-208 | 2/0 |
5.06 | 45:55 | 1:24 | 22:25 | 180 178-180 | 5/0 |
5.12 | 46:28 | 33 | 8:49 | 180 180-180 | 2/0 |
5.19 | 46:58 | 30 | 7:54 | 182 180-184 | 1/0 |
5.25 | 47:26 | 29 | 7:40 | 182 180-184 | 2/0 |
5.31 | 47:57 | 31 | 8:14 | 180 178-182 | 0/0 |
5.38 | 48:27 | 30 | 7:55 | 181 180-182 | 1/0 |
5.44 | 49:24 | 58 +30 | 15:21 | 171 120-184 | 0/2 |
5.50 | 49:57 | 33 | 8:41 | 183 180-184 | 1/0 |
5.56 | 50:28 | 31 | 8:11 | 179 176-182 | 0/0 |
5.63 | 50:58 | 30 | 8:02 | 173 168-178 | 0/1 |
5.69 | 51:30 | 32 | 8:40 | 178 176-182 | 4/2 |
5.75 | 52:00 | 29 | 7:50 | 180 178-182 | 2/3 |
5.81 | 52:28 | 28 | 7:36 | 182 180-184 | 1/0 |
5.88 | 53:00 | 32 | 8:25 | 182 180-182 | 1/0 |
5.94 | 53:27 | 27 | 7:10 | 180 178-180 | 0/1 |
6.00 | 53:56 | 29 | 7:44 | 178 176-180 | 0/2 |
6.06 | 54:27 | 31 | 8:15 | 181 180-182 | 0/3 |
6.13 | 55:09 | 43 +13 | 11:20 | 169 120-180 | 0/1 |
6.19 | 55:44 | 35 | 9:17 | 179 178-180 | 3/0 |
6.25 | 56:17 | 33 | 8:44 | 179 176-180 | 1/0 |
6.31 | 56:44 | 28 | 7:23 | 179 176-182 | 1/0 |
6.38 | 57:18 | 33 | 8:50 | 182 180-184 | 1/0 |
6.44 | 57:46 | 29 | 7:38 | 177 172-180 | 0/0 |
6.50 | 58:17 | 31 | 8:19 | 178 176-178 | 2/0 |
6.56 | 58:49 | 31 | 8:19 | 179 178-180 | 0/2 |
6.63 | 59:19 | 30 | 8:00 | 177 176-178 | 0/1 |
6.69 | 59:48 | 29 | 7:47 | 181 180-184 | 0/1 |
6.75 | 1:00:16 | 29 | 7:39 | 181 180-182 | 0/1 |
6.81 | 1:00:47 | 30 | 8:02 | 179 176-182 | 18/1 |
6.88 | 1:01:19 | 33 | 8:45 | 182 178-184 | 2/0 |
6.94 | 1:01:59 | 39 | 10:27 | 172 168-174 | 2/0 |
6.96 | 1:02:09 | 10 | 8:39 | 174 174-174 | 0/0 |
Elevation
Asc 134m,
Range 35m, Flat prediction 54:43
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
24 8.5% | 9:17 |
11 1.7% | 8:56 |
10 1.5% | 8:48 |
See your biggest climbs |
Cadence
187 (210 max)
Stride Length: 108cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 75.8 | 191 | 6.6 | 45:40 | 7:48 |
Walk | 15.4 | 115 | 0.4 | 10:27 | 29:35 |
Still | 0.3 | - | - | 12 | - |
Pause | 8.6 | - | - | 5:50 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:08 | 7:08 | 58.35 |
5km | 23:44 | 7:38 | 59.66 |
5M | 39:18 | 7:52 | 58.59 |
10km | 49:29 | 7:58 | 58.08 |
10M | 1:21:56 | 8:12 | 57.94 |
Half | 1:49:05 | 8:20 | 57.12 |
20M | 2:50:50 | 8:33 | 57.79 |
Mara | 3:47:26 | 8:41 | 57.88 |
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