Tue 15th Jan 2019 at 6:00pm by GCRunner
Run > Intervals
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Time
1:03:49
-
Miles 8.24
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Min/mi 7:45
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Pacing
0%
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WAVA
60.69
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Stride(cm)
117
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Cals
951
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Cadence
178
-
Asc(m)
109
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Hillscore
1
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Surface
Road
Notes & Comments
Split Summary
===
1) 2.38m - 18:54(7:56/m) 277cal 7.56/12.48mph
2) 0.02m - 1:01(46:45/m) 1cal 1.28/9.85mph
3) 0.71m - 4:09(5:53/m) 82cal 10.21/11.61mph
4) 0.02m - 1:01(43:34/m) 1cal 1.38/10.1mph
5) 0.71m - 4:11(5:53/m) 82cal 10.18/11.54mph
6) 0.02m - 1:05(47:40/m) 1cal 1.26/9.98mph
7) 0.72m - 4:09(5:47/m) 83cal 10.39/12.17mph
8) 0.03m - 1:00(33:44/m) 2cal 1.78/10.33mph
9) 0.7m - 4:08(5:51/m) 81cal 10.24/11.5mph
10) 0.02m - 1:02(44:18/m) 2cal 1.35/10.25mph
11) 2.9m - 23:08(7:59/m) 339cal 7.51/11.73mph
===
1) 2.38m - 18:54(7:56/m) 277cal 7.56/12.48mph
2) 0.02m - 1:01(46:45/m) 1cal 1.28/9.85mph
3) 0.71m - 4:09(5:53/m) 82cal 10.21/11.61mph
4) 0.02m - 1:01(43:34/m) 1cal 1.38/10.1mph
5) 0.71m - 4:11(5:53/m) 82cal 10.18/11.54mph
6) 0.02m - 1:05(47:40/m) 1cal 1.26/9.98mph
7) 0.72m - 4:09(5:47/m) 83cal 10.39/12.17mph
8) 0.03m - 1:00(33:44/m) 2cal 1.78/10.33mph
9) 0.7m - 4:08(5:51/m) 81cal 10.24/11.5mph
10) 0.02m - 1:02(44:18/m) 2cal 1.35/10.25mph
11) 2.9m - 23:08(7:59/m) 339cal 7.51/11.73mph
18:54 1:01 4:09 1:01 4:11 1:05 4:09 1:00 4:08 1:02 23:08
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.13 | 1:11 | 1:11 | 9:24 | 175 170-180 | 0/1 |
0.25 | 2:21 | 1:11 | 9:27 | 178 174-184 | 5/0 |
0.38 | 3:28 | 1:06 | 8:51 | 179 176-182 | 3/1 |
0.50 | 4:32 | 1:04 | 8:32 | 179 176-182 | 4/1 |
0.63 | 5:42 | 1:10 | 9:20 | 176 174-178 | 2/1 |
0.75 | 6:49 | 1:08 | 9:01 | 177 174-180 | 3/0 |
0.88 | 7:55 | 1:06 | 8:48 | 175 174-176 | 2/2 |
1.00 | 9:22 | 1:27 +22 | 11:37 | 174 172-176 | 1/3 |
1.13 | 10:29 | 1:06 | 8:51 | 174 172-176 | 0/1 |
1.25 | 11:33 | 1:05 | 8:37 | 176 172-180 | 2/2 |
1.38 | 12:38 | 1:04 | 8:34 | 175 172-178 | 1/2 |
1.50 | 13:43 | 1:05 | 8:41 | 176 172-180 | 1/1 |
1.63 | 28:31 | 14:48 +14:27 | 1:58:23 | 164 108-194 | 0/2 |
1.75 | 34:18 | 5:47 +4:35 | 46:17 | 177 116-190 | 1/1 |
1.88 | 35:13 | 55 | 7:19 | 183 180-186 | 2/1 |
2.00 | 35:58 | 45 | 5:59 | 182 180-184 | 1/1 |
2.13 | 36:43 | 45 | 6:03 | 181 180-182 | 1/1 |
2.25 | 37:28 | 45 | 6:02 | 181 178-184 | 1/1 |
2.38 | 38:14 | 46 | 6:05 | 180 178-182 | 2/1 |
2.50 | 39:49 | 1:36 | 12:45 | 167 102-190 | 2/2 |
2.63 | 40:34 | 45 | 5:57 | 182 180-184 | 2/2 |
2.75 | 41:17 | 43 | 5:47 | 182 180-184 | 1/0 |
2.88 | 42:03 | 45 | 6:01 | 181 178-184 | 1/1 |
3.00 | 42:47 | 44 | 5:54 | 182 178-184 | 1/1 |
3.13 | 44:13 | 1:26 | 11:30 | 180 178-182 | 1/2 |
3.25 | 45:07 | 54 | 7:11 | 178 116-186 | 2/1 |
3.38 | 45:51 | 44 | 5:53 | 183 180-190 | 2/3 |
3.50 | 46:35 | 44 | 5:49 | 182 180-184 | 1/1 |
3.63 | 47:20 | 45 | 6:01 | 181 180-182 | 1/0 |
3.75 | 48:06 | 46 | 6:06 | 181 180-182 | 1/2 |
3.88 | 49:46 | 1:40 | 13:21 | 180 178-184 | 2/2 |
4.00 | 50:29 | 43 | 5:45 | 185 182-190 | 1/1 |
4.13 | 51:12 | 43 | 5:47 | 182 180-186 | 0/2 |
4.25 | 51:56 | 44 | 5:49 | 181 180-184 | 1/1 |
4.38 | 52:40 | 44 | 5:55 | 182 180-186 | 1/0 |
4.50 | 53:25 | 44 | 5:55 | 182 180-184 | 1/1 |
4.63 | 54:57 | 1:32 | 12:15 | 171 116-188 | 1/1 |
4.75 | 55:40 | 44 | 5:50 | 183 180-190 | 2/1 |
4.88 | 56:25 | 44 | 5:54 | 183 180-186 | 0/1 |
5.00 | 57:08 | 43 | 5:44 | 181 180-184 | 1/1 |
5.13 | 57:53 | 45 | 6:04 | 181 180-184 | 1/0 |
5.25 | 58:37 | 44 | 5:53 | 180 176-182 | 2/1 |
5.38 | 1:00:12 | 1:34 | 12:35 | 170 116-190 | 2/1 |
5.50 | 1:00:57 | 45 | 5:59 | 183 180-188 | 2/1 |
5.63 | 1:01:40 | 43 | 5:44 | 182 180-184 | 1/1 |
5.75 | 1:02:23 | 43 | 5:43 | 182 180-184 | 1/1 |
5.88 | 1:03:08 | 46 | 6:06 | 181 180-184 | 2/2 |
6.00 | 1:03:51 | 43 | 5:43 | 180 180-180 | 1/2 |
6.13 | 1:11:08 | 7:16 +6:46 | 58:11 | 174 116-184 | 1/1 |
6.25 | 1:12:46 | 1:39 | 13:11 | 175 170-178 | 1/2 |
6.38 | 1:14:11 | 1:24 +18 | 11:15 | 172 116-188 | 2/1 |
6.50 | 1:15:24 | 1:13 | 9:43 | 176 172-178 | 2/0 |
6.63 | 1:16:32 | 1:08 | 9:04 | 179 176-182 | 0/2 |
6.75 | 1:17:39 | 1:08 | 9:02 | 178 176-182 | 0/1 |
6.87 | 1:18:47 | 1:08 | 9:04 | 179 178-182 | 3/0 |
7.00 | 1:19:52 | 1:04 | 8:36 | 181 178-184 | 1/1 |
7.12 | 1:22:00 | 2:09 +1:09 | 17:08 | 181 178-184 | 2/1 |
7.25 | 1:23:06 | 1:05 | 8:42 | 179 172-184 | 2/3 |
7.37 | 1:24:08 | 1:03 | 8:23 | 180 178-184 | 1/1 |
7.50 | 1:25:12 | 1:03 | 8:27 | 182 180-186 | 4/1 |
7.62 | 1:26:26 | 1:14 +13 | 9:55 | 180 178-182 | 0/1 |
7.75 | 1:27:31 | 1:05 | 8:42 | 179 174-182 | 0/4 |
7.87 | 1:28:32 | 1:01 | 8:08 | 178 178-178 | 0/4 |
8.00 | 1:29:37 | 1:05 | 8:37 | 178 174-182 | 2/4 |
8.12 | 1:30:39 | 1:02 | 8:18 | 177 176-180 | 0/5 |
8.24 | 1:31:39 | 1:00 | 8:47 | 179 178-182 | 3/0 |
Elevation
Asc 109m,
Range 18m, Flat prediction 1:03:17
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
10 1.4% | 8:54 |
See your biggest climbs |
Cadence
178 (194 max)
Stride Length: 117cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 66.1 | 180 | 8.1 | 59:01 | 7:49 |
Walk | 29.2 | 114 | 0.1 | 28:03 | 4:17:34 |
Pause | 4.8 | - | - | 4:35 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:49 | 6:49 | 61.06 |
5km | 22:42 | 7:18 | 62.37 |
5M | 37:35 | 7:31 | 61.27 |
10km | 47:19 | 7:37 | 60.74 |
10M | 1:18:21 | 7:50 | 60.59 |
Half | 1:44:19 | 7:58 | 59.73 |
20M | 2:43:22 | 8:10 | 60.43 |
Mara | 3:37:30 | 8:18 | 60.52 |
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