Tue 4th Dec 2018 at 7:00pm by dizzy068
Run > Intervals
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Time
36:19
-
Miles 4.10
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Min/mi 8:51
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Pacing
0%
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WAVA
57.90
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Stride(cm)
99
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Cals
435
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Cadence
183
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Asc(m)
26
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 6:57(11:12/m) 67cal 5.36/6.43mph
2) 0.62m - 6:26(10:20/m) 66cal 5.8/7.35mph
3) 0.62m - 4:32(7:18/m) 66cal 8.22/10.73mph
4) 0.62m - 5:23(8:40/m) 66cal 6.92/8.93mph
5) 0.62m - 4:59(8:01/m) 64cal 7.48/8.75mph
6) 0.62m - 4:36(7:25/m) 66cal 8.1/10.46mph
7) 0.37m - 3:25(9:15/m) 40cal 6.48/10.54mph
===
1) 0.62m - 6:57(11:12/m) 67cal 5.36/6.43mph
2) 0.62m - 6:26(10:20/m) 66cal 5.8/7.35mph
3) 0.62m - 4:32(7:18/m) 66cal 8.22/10.73mph
4) 0.62m - 5:23(8:40/m) 66cal 6.92/8.93mph
5) 0.62m - 4:59(8:01/m) 64cal 7.48/8.75mph
6) 0.62m - 4:36(7:25/m) 66cal 8.1/10.46mph
7) 0.37m - 3:25(9:15/m) 40cal 6.48/10.54mph
6:57 6:26 4:32 5:23 4:59 4:36 3:25
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 51 | 51 | 13:28 | 171 166-176 | 2/0 |
0.13 | 1:32 | 42 | 11:12 | 173 172-176 | 0/2 |
0.19 | 2:09 | 37 | 9:52 | 175 172-176 | 0/1 |
0.25 | 2:51 | 42 | 11:07 | 173 170-176 | 1/0 |
0.31 | 3:32 | 41 | 10:52 | 174 170-176 | 1/0 |
0.38 | 4:12 | 40 | 10:40 | 174 172-176 | 0/0 |
0.44 | 4:53 | 41 | 10:59 | 174 172-176 | 0/2 |
0.50 | 5:37 | 44 | 11:37 | 172 170-174 | 1/1 |
0.56 | 6:18 | 41 | 11:00 | 174 170-176 | 1/0 |
0.63 | 6:59 | 41 | 10:50 | 175 172-176 | 1/0 |
0.69 | 7:38 | 39 | 10:30 | 174 174-176 | 0/0 |
0.75 | 8:18 | 40 | 10:43 | 175 174-176 | 0/0 |
0.81 | 8:58 | 40 | 10:40 | 174 172-176 | 0/1 |
0.88 | 9:38 | 40 | 10:43 | 172 170-176 | 0/0 |
0.94 | 10:21 | 43 | 11:21 | 171 168-174 | 0/0 |
1.00 | 11:01 | 40 | 10:45 | 173 166-176 | 1/0 |
1.06 | 16:03 | 5:01 +5:11 | 1:20:21 | 176 170-182 | 0/1 |
1.13 | 17:21 | 1:18 | 20:52 | 187 184-190 | 1/0 |
1.19 | 18:02 | 41 | 10:53 | 185 182-190 | 0/0 |
1.25 | 18:37 | 35 | 9:27 | 178 176-180 | 0/0 |
1.31 | 20:44 | 2:07 +1:42 | 33:56 | 191 188-192 | 0/1 |
1.38 | 21:12 | 28 | 7:26 | 190 188-192 | 0/0 |
1.44 | 21:43 | 31 | 8:16 | 187 182-190 | 1/0 |
1.50 | 22:08 | 25 | 6:37 | 188 186-192 | 0/1 |
1.56 | 22:36 | 28 | 7:23 | 188 184-190 | 0/0 |
1.63 | 25:11 | 2:35 +2:26 | 41:25 | 187 180-192 | 0/0 |
1.69 | 25:57 | 46 | 12:13 | 192 190-194 | 0/0 |
1.75 | 26:28 | 31 | 8:11 | 186 182-190 | 1/0 |
1.81 | 26:52 | 24 | 6:26 | 190 190-192 | 0/1 |
1.88 | 29:14 | 2:22 +2:16 | 37:51 | 189 186-190 | 0/0 |
1.94 | 30:01 | 48 | 12:44 | 189 188-190 | 0/0 |
2.00 | 30:30 | 29 | 7:43 | 188 188-190 | 0/0 |
2.06 | 31:01 | 30 | 8:06 | 189 188-190 | 1/0 |
2.13 | 31:33 | 33 | 8:43 | 189 184-190 | 0/1 |
2.19 | 32:07 | 34 | 9:02 | 188 182-190 | 0/1 |
2.25 | 32:41 | 33 | 8:54 | 188 184-190 | 1/0 |
2.31 | 33:15 | 34 | 9:05 | 188 188-188 | 1/0 |
2.38 | 33:50 | 35 | 9:17 | 188 186-190 | 0/0 |
2.44 | 34:23 | 33 | 8:54 | 186 180-188 | 0/0 |
2.50 | 34:59 | 36 | 9:35 | 184 180-186 | 0/1 |
2.56 | 35:32 | 33 | 8:51 | 187 186-188 | 1/0 |
2.63 | 36:03 | 31 | 8:20 | 186 182-188 | 0/0 |
2.69 | 36:35 | 32 | 8:31 | 187 186-188 | 0/1 |
2.75 | 37:07 | 32 | 8:29 | 187 180-190 | 0/1 |
2.81 | 37:37 | 30 | 7:54 | 186 184-188 | 1/0 |
2.88 | 38:05 | 28 | 7:30 | 187 184-188 | 1/0 |
2.94 | 38:33 | 28 | 7:35 | 188 188-188 | 0/1 |
3.00 | 39:01 | 28 | 7:28 | 189 188-190 | 0/0 |
3.06 | 42:15 | 3:14 +3:07 | 51:45 | 176 120-188 | 0/0 |
3.13 | 43:02 | 47 | 12:36 | 190 190-192 | 0/0 |
3.19 | 43:36 | 33 | 8:54 | 189 184-192 | 1/0 |
3.25 | 44:06 | 31 | 8:09 | 188 186-188 | 0/1 |
3.31 | 44:39 | 32 | 8:39 | 187 184-190 | 0/0 |
3.38 | 45:50 | 1:11 +53 | 18:57 | 196 192-200 | 0/0 |
3.44 | 46:21 | 31 | 8:24 | 194 192-194 | 0/0 |
3.50 | 46:49 | 28 | 7:24 | 191 188-194 | 1/0 |
3.56 | 47:16 | 26 | 7:04 | 191 190-192 | 0/0 |
3.63 | 48:32 | 1:17 +56 | 20:26 | 177 120-194 | 0/1 |
3.69 | 49:03 | 31 | 8:16 | 194 192-196 | 0/0 |
3.75 | 49:34 | 31 | 8:14 | 190 188-194 | 1/0 |
3.81 | 49:57 | 23 | 6:13 | 192 184-194 | 0/1 |
3.88 | 50:23 | 25 | 6:42 | 192 190-196 | 0/0 |
3.94 | 51:55 | 1:32 +56 | 24:34 | 174 166-190 | 0/0 |
4.00 | 52:40 | 45 | 12:03 | 176 174-178 | 0/0 |
4.06 | 53:19 | 39 | 10:30 | 177 176-180 | 0/0 |
4.10 | 53:44 | 25 | 11:35 | 153 128-178 | 0/0 |
Elevation
Asc 26m,
Range 4m, Flat prediction 36:19
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
183 (200 max)
Stride Length: 99cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 75.2 | 183 | 4.1 | 36:06 | 13:06 |
Walk | 0.2 | 122 | 0 | 11 | 20:17 |
Pause | 24.5 | - | - | 17:27 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:08 | 8:08 | 55.66 |
5km | 27:04 | 8:43 | 58.44 |
5M | 44:49 | 8:58 | 57.60 |
10km | 56:26 | 9:05 | 57.27 |
10M | 1:33:27 | 9:21 | 56.88 |
Half | 2:04:25 | 9:30 | 55.74 |
20M | 3:14:50 | 9:45 | 55.90 |
Mara | 4:19:23 | 9:54 | 55.53 |
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