Thu 22nd Nov 2018 at 7:00pm by Dowse
Run > Intervals
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Time
1:04:48
-
Miles 7.09
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Min/mi 9:08
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Pacing
0%
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WAVA
47.02
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Stride(cm)
109
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Cals
757
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Cadence
162
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Surface
Road
Notes & Comments
6 x 1km
3:42
3:43
3:44
3:49
3:45
3:52
Split Summary
===
1) 0.12m - 2:53(23:35/m) 13cal 2.54/5.68mph
2) 1.17m - 10:29(8:56/m) 123cal 6.71/7.31mph
3) 0.04m - 19(7:32/m) 1cal 7.97/11.76mph
4) 0.04m - 53(19:43/m) 6cal 3.04/7.05mph
5) 0.04m - 15(6:17/m) 1cal 9.56/13.18mph
6) 0.06m - 2:51(49:52/m) 14cal 1.2/9.23mph
7) 0.08m - 1:34(19:15/m) 9cal 3.12/4.93mph
8) 0.67m - 3:42(5:31/m) 74cal 10.87/11.94mph
9) 0.13m - 1:41(13:06/m) 14cal 4.58/10.68mph
10) 0.69m - 3:43(5:24/m) 75cal 11.12/11.78mph
11) 0.12m - 1:40(13:29/m) 14cal 4.45/10.8mph
12) 0.69m - 3:44(5:25/m) 73cal 11.07/11.65mph
13) 0.12m - 1:37(13:29/m) 14cal 4.45/10.99mph
14) 0.69m - 3:49(5:32/m) 71cal 10.83/11.05mph
15) 0.06m - 4:48(1:15:34/m) 18cal 0.79/10.74mph
16) 0.12m - 2:33(21:34/m) 9cal 2.78/6.25mph
17) 0.67m - 3:45(5:36/m) 74cal 10.71/11.76mph
18) 0.12m - 1:39(13:39/m) 12cal 4.4/10.87mph
19) 0.66m - 3:52(5:49/m) 72cal 10.33/11.28mph
20) 0.03m - 1:22(43:22/m) 12cal 1.38/10.35mph
21) 0.56m - 5:23(9:38/m) 58cal 6.23/6.48mph
3:42
3:43
3:44
3:49
3:45
3:52
Split Summary
===
1) 0.12m - 2:53(23:35/m) 13cal 2.54/5.68mph
2) 1.17m - 10:29(8:56/m) 123cal 6.71/7.31mph
3) 0.04m - 19(7:32/m) 1cal 7.97/11.76mph
4) 0.04m - 53(19:43/m) 6cal 3.04/7.05mph
5) 0.04m - 15(6:17/m) 1cal 9.56/13.18mph
6) 0.06m - 2:51(49:52/m) 14cal 1.2/9.23mph
7) 0.08m - 1:34(19:15/m) 9cal 3.12/4.93mph
8) 0.67m - 3:42(5:31/m) 74cal 10.87/11.94mph
9) 0.13m - 1:41(13:06/m) 14cal 4.58/10.68mph
10) 0.69m - 3:43(5:24/m) 75cal 11.12/11.78mph
11) 0.12m - 1:40(13:29/m) 14cal 4.45/10.8mph
12) 0.69m - 3:44(5:25/m) 73cal 11.07/11.65mph
13) 0.12m - 1:37(13:29/m) 14cal 4.45/10.99mph
14) 0.69m - 3:49(5:32/m) 71cal 10.83/11.05mph
15) 0.06m - 4:48(1:15:34/m) 18cal 0.79/10.74mph
16) 0.12m - 2:33(21:34/m) 9cal 2.78/6.25mph
17) 0.67m - 3:45(5:36/m) 74cal 10.71/11.76mph
18) 0.12m - 1:39(13:39/m) 12cal 4.4/10.87mph
19) 0.66m - 3:52(5:49/m) 72cal 10.33/11.28mph
20) 0.03m - 1:22(43:22/m) 12cal 1.38/10.35mph
21) 0.56m - 5:23(9:38/m) 58cal 6.23/6.48mph
2:53 10:29 19 53 15 2:51 1:34 3:42 1:41 3:43 1:40 3:44 1:37 3:49 4:48 2:33 3:45 1:39 3:52 1:22 5:23
Pin Map |
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Min/mi0
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Recent0
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Cad.0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.13 | 2:55 | 2:55 | 23:19 | 135 32-178 |
0.25 | 4:00 | 1:05 | 8:38 | 178 144-180 |
0.38 | 5:01 | 1:01 | 8:10 | 180 180-180 |
0.50 | 6:35 | 1:34 | 12:28 | 176 118-180 |
0.63 | 7:39 | 1:05 | 8:39 | 180 180-180 |
0.75 | 8:45 | 1:06 | 8:48 | 180 178-180 |
0.88 | 9:50 | 1:05 | 8:36 | 179 176-180 |
1.00 | 11:00 | 1:10 | 9:21 | 176 40-180 |
1.13 | 12:00 | 1:00 | 7:59 | 178 146-180 |
1.25 | 12:57 | 57 | 7:36 | 180 178-180 |
1.38 | 15:40 | 2:43 +1:16 | 21:46 | 144 72-180 |
1.50 | 21:25 | 5:45 +2:13 | 46:00 | 122 22-176 |
1.63 | 23:06 | 1:41 | 13:27 | 174 118-184 |
1.75 | 23:48 | 42 | 5:33 | 178 154-184 |
1.88 | 24:29 | 41 | 5:31 | 169 122-182 |
2.00 | 25:10 | 41 | 5:29 | 175 130-182 |
2.13 | 25:51 | 41 | 5:31 | 167 146-182 |
2.25 | 26:48 | 56 | 7:31 | 161 112-182 |
2.38 | 28:12 | 1:25 | 11:16 | 148 112-178 |
2.50 | 28:53 | 41 | 5:28 | 169 118-180 |
2.63 | 29:33 | 40 | 5:20 | 179 174-182 |
2.75 | 30:13 | 40 | 5:21 | 165 122-182 |
2.88 | 30:55 | 41 | 5:32 | 161 124-182 |
3.00 | 31:34 | 39 | 5:14 | 173 118-182 |
3.13 | 32:54 | 1:19 | 10:35 | 141 122-180 |
3.25 | 33:57 | 1:03 | 8:23 | 152 80-182 |
3.38 | 34:36 | 40 | 5:19 | 178 148-180 |
3.50 | 35:17 | 40 | 5:23 | 165 122-180 |
3.63 | 35:58 | 41 | 5:28 | 164 122-182 |
3.75 | 36:39 | 42 | 5:32 | 155 124-182 |
3.88 | 37:25 | 45 | 6:02 | 167 124-182 |
4.00 | 38:59 | 1:35 | 12:37 | 142 116-180 |
4.13 | 39:41 | 42 | 5:34 | 180 180-182 |
4.25 | 40:22 | 41 | 5:29 | 168 122-182 |
4.38 | 41:03 | 41 | 5:29 | 159 122-180 |
4.50 | 41:45 | 41 | 5:30 | 181 180-182 |
4.63 | 42:26 | 41 | 5:32 | 173 142-182 |
4.75 | 47:39 | 5:13 | 41:41 | 125 42-182 |
4.88 | 50:11 | 2:32 | 20:17 | 130 78-182 |
5.00 | 50:51 | 40 | 5:22 | 181 178-184 |
5.13 | 51:33 | 42 | 5:33 | 179 176-180 |
5.25 | 52:15 | 42 | 5:37 | 173 122-180 |
5.38 | 52:55 | 40 | 5:23 | 174 132-182 |
5.50 | 53:38 | 42 | 5:38 | 173 132-182 |
5.63 | 55:16 | 1:38 | 13:06 | 138 110-182 |
5.75 | 56:03 | 47 | 6:14 | 164 122-182 |
5.88 | 56:46 | 43 | 5:45 | 177 142-182 |
6.00 | 57:29 | 44 | 5:49 | 166 124-182 |
6.13 | 58:12 | 43 | 5:45 | 146 124-180 |
6.25 | 58:57 | 44 | 5:54 | 181 178-184 |
6.38 | 1:01:05 | 2:09 | 17:08 | 135 48-184 |
6.50 | 1:02:20 | 1:15 | 10:00 | 180 180-182 |
6.63 | 1:03:32 | 1:11 | 9:32 | 182 182-184 |
6.75 | 1:04:41 | 1:10 | 9:16 | 180 180-182 |
6.87 | 1:05:48 | 1:06 | 8:52 | 181 180-182 |
7.00 | 1:08:48 | 3:00 +1:31 | 24:03 | 179 94-190 |
7.09 | 1:09:49 | 1:01 | 10:59 | 186 130-194 |
Cadence
162 (194 max)
Stride Length: 109cm
Run: 76.1%
Walk: 23.9%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:09 | 6:09 | 62.01 |
5km | 24:02 | 7:44 | 53.81 |
5M | 42:35 | 8:31 | 49.67 |
10km | 55:18 | 8:54 | 47.90 |
10M | 1:37:58 | 9:48 | 44.74 |
Half | 2:15:32 | 10:21 | 42.50 |
20M | 3:45:23 | 11:16 | 40.50 |
Mara | 5:11:47 | 11:54 | 39.03 |
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