Wed 5th Dec 2018 at 6:00pm by Ally C

Run > Intervals

icy
baltic

Follow User
0 👍

Time
31:13
Miles
4.84
Min/mi
6:27
Pacing
85%
WAVA
71.98
Stride(cm)
139
Cals
604
Cadence
179
Surface
Road

Notes & Comments

7 x 0.65 miles (McIntosh Drive loops) with 0.05 mile jog recovery. Not very fast but put this down to the icy conditions underfoot.

3:56 3:54 3:54 3:54 3:52 3:52 3:54

Pace

13%

76%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	23	23	6:09	196 192-200
0.13	45	22	5:56	195 194-200
0.19	1:08	23	6:08	149 128-194
0.25	1:31	23	6:05	190 188-192
0.31	1:55	23	6:14	185 184-186
0.38	2:18	23	6:15	184 184-186
0.44	2:41	23	6:13	186 182-188
0.50	3:02	21	5:39	185 182-186
0.56	3:24	21	5:43	185 184-186
0.63	3:46	22	5:50	184 180-188
0.69	4:22	36	9:40	165 162-168
0.75	4:48	26	6:49	179 166-188
0.81	5:10	22	6:00	186 182-188
0.88	5:34	23	6:15	184 182-188
0.94	5:56	22	5:58	185 180-188
1.00	6:20	24	6:20	181 178-184
1.06	6:42	22	5:58	183 182-184
1.13	7:05	23	6:03	183 182-186
1.19	7:27	22	5:57	183 180-186
1.25	7:49	22	5:49	184 184-184
1.31	8:12	23	6:04	180 178-184
1.38	8:46	34	9:09	167 158-176
1.44	9:15	29	7:43	170 162-182
1.50	9:38	23	6:11	184 182-186
1.56	10:02	24	6:27	182 182-182
1.63	10:25	23	6:12	183 180-184
1.69	10:49	24	6:23	182 180-184
1.75	11:12	23	6:09	182 180-184
1.81	11:35	23	6:03	183 182-186
1.88	11:58	23	6:05	184 182-186
1.94	12:19	21	5:41	183 180-186
2.00	12:41	22	5:52	181 176-186
2.06	13:15	33	8:53	170 156-180
2.13	13:43	28	7:28	170 164-184
2.19	14:06	23	6:12	183 182-186
2.25	14:29	23	6:15	184 182-186
2.31	14:52	23	6:06	184 182-184
2.38	15:15	23	6:02	182 178-184
2.44	15:38	23	6:11	180 178-182
2.50	16:01	23	6:03	181 180-182
2.56	16:24	24	6:19	183 178-186
2.63	16:46	21	5:42	182 180-184
2.69	17:08	22	5:57	182 180-184
2.75	17:38	30	7:56	170 156-180
2.81	18:09	31	8:21	171 156-182
2.88	18:33	24	6:18	184 182-186
2.94	18:56	23	6:15	182 180-184
3.00	19:20	24	6:17	181 180-182
3.06	19:43	23	6:05	181 178-184
3.13	20:05	23	6:04	179 176-182
3.19	20:28	23	6:04	182 176-184
3.25	20:51	23	6:07	182 180-184
3.31	21:13	22	5:53	181 180-182
3.38	21:35	22	5:46	180 178-182
3.44	22:02	28	7:24	173 156-180
3.50	22:40	37	9:55	160 156-162
3.56	23:02	22	5:51	182 180-186
3.63	23:24	22	5:59	183 180-184
3.69	23:47	23	6:09	181 178-184
3.75	24:10	23	6:06	180 176-182
3.81	24:33	24	6:16	181 178-182
3.88	24:56	22	5:55	181 180-182
3.94	25:19	23	6:14	182 180-184
4.00	25:40	21	5:42	180 176-182
4.06	26:03	22	5:56	182 180-184
4.13	26:25	22	5:52	178 174-180
4.19	27:00	36	9:33	163 158-174
4.25	27:26	25	6:42	181 176-184
4.31	27:49	23	6:10	183 180-184
4.38	28:12	23	6:13	179 176-182
4.44	28:34	22	5:57	180 178-182
4.50	28:57	23	6:09	178 176-180
4.56	29:20	22	5:57	178 176-180
4.62	29:43	24	6:17	179 178-180
4.69	30:05	22	5:51	178 174-180
4.75	30:27	22	5:56	177 176-180
4.81	30:50	22	5:58	175 168-178
4.84	31:13	23	15:49	167 162-178

Cadence

179 (200 max) Stride Length: 139cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.0	179	4.8	30:55	6:27
Walk	1.0	128	0	18	6:08

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:27	5:51	55.62%	More
800m	2:59	6:00	63.29%	More
1km	3:44	6:00	66.10%	More
Mile	6:16	6:16	66.89%	More
5k	19:53	6:24	71.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:52	5:52	71.50
5km	19:31	6:17	73.11
5M	32:19	6:28	71.82
10km	40:41	6:33	71.22
10M	1:07:22	6:44	71.06
Half	1:29:42	6:51	70.05
20M	2:20:27	7:01	70.89
Mara	3:07:00	7:08	71.00

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry