Tue 27th Nov 2018 at 6:00pm by Dowse

Run > Intervals
  • Time
    48:00
  • Miles
    6.22
  • Min/mi
    7:43
  • Pacing
    0%
  • WAVA
    55.24
  • Stride(cm)
    125
  • Cals
    657
  • Cadence
    167
  • Surface
    Road

Notes & Comments

4 x 1 mile (6:08, 6:09, 6:11, 6:26)
1 x 1200m (4:49)

Split Summary
===
1) 0.55m - 4:51(8:49/m) 58cal 6.81/7.6mph
2) 1.07m - 6:08(5:42/m) 117cal 10.52/11.71mph
3) 0.04m - 1:58(46:04/m) 9cal 1.3/10.67mph
4) 1.08m - 6:09(5:40/m) 113cal 10.58/11.59mph
5) 0.03m - 2:04(1:06:31/m) 9cal 0.9/10.04mph
6) 1.1m - 6:11(5:37/m) 111cal 10.68/11.53mph
7) 0.03m - 1:59(59:39/m) 22cal 1.01/10.26mph
8) 1.08m - 6:26(5:58/m) 111cal 10.06/11.25mph
9) 0.04m - 2:46(1:14:21/m) 14cal 0.81/10.18mph
10) 0.81m - 4:49(5:55/m) 85cal 10.13/11.49mph
11) 0.03m - 1:06(33:52/m) 8cal 1.77/11.14mph
4:51 6:08 1:58 6:09 2:04 6:11 1:59 6:26 2:46 4:49 1:06
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

10% 6% 4% 1% 79%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.06 36 36 9:34 175 98-180
0.13 1:11 35 9:20 178 178-180
0.19 1:43 33 8:42 178 178-180
0.25 2:16 33 8:42 180 180-180
0.31 2:51 35 9:14 179 178-180
0.38 3:23 33 8:42 180 178-180
0.44 3:54 31 8:17 180 180-180
0.50 4:23 29 7:44 180 180-180
0.56 12:07 7:44 +7:27 2:03:40 174 120-180
0.63 12:45 38 10:05 182 182-182
0.69 13:07 22 5:59 180 180-182
0.75 13:28 20 5:27 182 182-182
0.81 13:49 22 5:45 184 182-184
0.88 14:11 21 5:40 184 184-184
0.94 14:32 21 5:38 184 184-184
1.00 14:53 22 5:44 183 182-184
1.06 15:14 20 5:27 184 182-184
1.13 15:35 22 5:49 184 184-184
1.19 15:57 22 5:48 184 184-184
1.25 16:19 22 5:45 184 184-184
1.31 16:40 21 5:35 184 184-184
1.38 17:02 22 5:52 162 124-184
1.44 17:23 21 5:42 167 136-182
1.50 17:44 21 5:34 175 136-182
1.56 18:04 20 5:23 184 182-184
1.63 18:25 21 5:33 176 128-184
1.69 20:30 2:05 33:24 98 86-184
1.75 20:54 23 6:15 182 180-184
1.81 21:15 21 5:39 182 182-182
1.88 21:35 20 5:22 184 182-184
1.94 21:56 21 5:36 184 182-184
2.00 22:18 22 5:46 171 118-184
2.06 22:40 22 5:51 181 180-182
2.13 23:01 22 5:44 182 182-182
2.19 23:22 21 5:35 175 136-182
2.25 23:44 22 5:53 174 146-180
2.31 24:06 22 5:48 159 120-182
2.38 24:27 21 5:35 159 126-180
2.44 24:47 20 5:25 158 118-184
2.50 25:08 21 5:36 172 134-184
2.56 25:29 21 5:39 170 148-180
2.63 25:50 21 5:37 181 176-182
2.69 26:10 20 5:20 181 148-184
2.75 26:31 21 5:30 177 152-182
2.81 28:42 2:11 34:55 109 20-188
2.88 29:08 26 6:52 184 182-184
2.94 29:29 21 5:36 182 182-182
3.00 29:48 20 5:15 182 182-182
3.06 30:10 21 5:41 182 182-182
3.13 30:31 21 5:38 182 182-182
3.19 30:51 20 5:26 182 182-182
3.25 31:12 21 5:39 158 126-182
3.31 31:33 20 5:23 181 180-182
3.38 31:54 22 5:48 174 134-182
3.44 32:16 21 5:38 181 178-182
3.50 32:37 22 5:49 182 182-184
3.56 32:58 21 5:29 184 182-184
3.63 33:20 22 5:51 184 184-184
3.69 33:42 22 5:47 184 184-184
3.75 34:03 21 5:37 184 184-184
3.81 34:24 21 5:43 184 184-184
3.88 34:44 20 5:18 184 184-184
3.94 36:55 2:11 34:57 133 20-184
4.00 37:17 22 5:53 183 180-184
4.06 37:40 23 6:13 180 180-182
4.13 38:02 21 5:44 183 182-184
4.19 38:24 22 5:58 183 182-184
4.25 38:46 22 5:48 177 148-182
4.31 39:07 21 5:43 180 170-182
4.38 39:30 22 6:00 182 182-182
4.44 39:51 21 5:43 182 182-182
4.50 40:15 23 6:12 182 182-182
4.56 40:36 22 5:49 183 182-184
4.62 41:00 23 6:14 182 182-182
4.69 41:22 22 5:59 182 182-182
4.75 41:45 23 6:07 183 182-184
4.81 42:07 22 5:56 184 184-184
4.87 42:31 23 6:11 184 184-184
4.94 42:52 21 5:40 185 184-186
5.00 43:14 22 5:47 186 182-186
5.06 46:10 2:56 47:00 100 62-186
5.12 46:31 21 5:39 186 184-186
5.19 46:52 21 5:38 186 186-186
5.25 47:13 21 5:29 174 140-186
5.31 47:35 23 6:02 180 178-180
5.38 47:59 23 6:12 180 180-180
5.44 48:22 23 6:11 180 180-180
5.50 48:45 23 6:09 182 180-182
5.56 49:08 23 6:11 182 182-182
5.63 49:32 24 6:20 182 182-182
5.69 49:54 22 5:52 182 182-182
5.75 50:16 22 5:51 179 122-182
5.81 50:36 20 5:26 178 132-182
5.88 51:37 1:01 16:14 125 54-182
5.94 58:07 6:30 +5:37 1:44:04 172 72-182
6.00 58:45 38 10:06 182 182-182
6.06 59:21 36 9:43 182 182-182
6.13 59:58 37 9:47 182 182-182
6.19 1:02:03 2:05 +1:21 33:21 168 112-182
6.22 1:02:26 23 12:09 180 178-182

Cadence

167 (188 max) Stride Length: 125cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 74.5 180 6 45:05 8:28
Walk 12.7 89 0.2 8:39 38:16
Still 4.5 - - 3:05 -
Pause 8.3 - - 5:37 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:21 5:26 54.02% More
800m 2:44 5:30 61.68% More
1km 3:27 5:33 63.99% More
Mile 5:36 5:36 68.15% More
5k 21:10 6:49 61.11% More
5 miles 36:44 7:21 57.58% More
10k 1:02:22 10:02 42.47% More

Predictions

Dist Time Per Mile WAVA
1M 5:20 5:20 71.51
5km 20:50 6:42 62.07
5M 36:55 7:23 57.29
10km 47:57 7:43 55.24
10M 1:24:56 8:30 51.60
Half 1:57:30 8:58 49.02
20M 3:15:24 9:46 46.71
Mara 4:30:19 10:19 45.02
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