Thu 31st Jan 2019 at 7:00pm by Keegan
Run > Intervals
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Time
37:07
-
Miles 3.76
-
Min/mi 9:52
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Pacing
0%
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WAVA
44.00
-
Stride(cm)
102
-
Cals
454
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Cadence
160
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:29(9:29/m) 123cal 6.33/11.06mph
2) 1m - 8:48(8:48/m) 121cal 6.82/10.65mph
3) 1m - 9:43(9:43/m) 119cal 6.18/14.49mph
4) 0.76m - 9:07(12:00/m) 91cal 5/13.78mph
===
1) 1m - 9:29(9:29/m) 123cal 6.33/11.06mph
2) 1m - 8:48(8:48/m) 121cal 6.82/10.65mph
3) 1m - 9:43(9:43/m) 119cal 6.18/14.49mph
4) 0.76m - 9:07(12:00/m) 91cal 5/13.78mph
9:29 8:48 9:43 9:07
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.06 | 27 | 27 | 7:07 | 151 122-168 |
0.13 | 55 | 29 | 7:38 | 165 164-166 |
0.19 | 1:21 | 26 | 6:56 | 164 164-164 |
0.25 | 1:48 | 27 | 7:11 | 164 164-164 |
0.31 | 2:16 | 28 | 7:27 | 166 164-168 |
0.38 | 2:45 | 29 | 7:36 | 166 164-168 |
0.44 | 3:14 | 29 | 7:41 | 164 164-166 |
0.50 | 3:42 | 28 | 7:33 | 166 164-168 |
0.56 | 11:29 | 7:47 +8:06 | 2:04:29 | 174 164-180 |
0.63 | 13:26 | 1:57 | 31:12 | 126 104-158 |
0.69 | 14:25 | 59 | 15:49 | 167 110-180 |
0.75 | 15:41 | 1:16 | 20:22 | 109 108-110 |
0.81 | 17:15 | 1:34 +1:07 | 25:01 | 170 110-188 |
0.88 | 17:50 | 35 | 9:12 | 155 60-184 |
0.94 | 18:17 | 27 | 7:15 | 150 60-178 |
1.00 | 18:43 | 27 | 7:05 | 172 170-174 |
1.06 | 19:11 | 28 | 7:21 | 169 164-170 |
1.13 | 19:41 | 30 | 8:05 | 164 162-168 |
1.19 | 20:13 | 31 | 8:20 | 166 164-168 |
1.25 | 21:08 | 55 | 14:46 | 120 120-120 |
1.31 | 22:56 | 1:48 +1:27 | 28:51 | 175 120-188 |
1.38 | 23:33 | 37 | 9:56 | 168 164-174 |
1.44 | 24:02 | 29 | 7:41 | 168 162-172 |
1.50 | 24:31 | 29 | 7:38 | 167 164-170 |
1.56 | 25:00 | 29 | 7:43 | 166 164-168 |
1.63 | 25:32 | 32 | 8:35 | 165 162-166 |
1.69 | 26:13 | 41 | 10:51 | 148 120-168 |
1.75 | 28:28 | 2:15 +1:23 | 36:01 | 133 116-188 |
1.81 | 28:57 | 29 | 7:49 | 176 174-178 |
1.88 | 29:25 | 28 | 7:21 | 166 162-170 |
1.94 | 29:53 | 28 | 7:35 | 167 164-170 |
2.00 | 30:22 | 29 | 7:50 | 167 164-170 |
2.06 | 30:53 | 30 | 8:01 | 166 164-168 |
2.13 | 31:24 | 31 | 8:22 | 167 164-170 |
2.19 | 32:23 | 59 | 15:44 | 126 116-162 |
2.25 | 34:22 | 1:59 +1:21 | 31:51 | 161 116-188 |
2.31 | 34:55 | 33 | 8:41 | 169 162-178 |
2.38 | 35:24 | 29 | 7:49 | 168 166-170 |
2.44 | 35:54 | 30 | 8:03 | 165 160-170 |
2.50 | 36:25 | 30 | 8:05 | 165 160-170 |
2.56 | 36:57 | 32 | 8:35 | 167 164-168 |
2.63 | 37:46 | 49 | 13:10 | 136 120-168 |
2.69 | 45:34 | 7:47 +7:48 | 2:04:36 | 130 120-170 |
2.75 | 47:12 | 1:38 | 26:13 | 169 166-172 |
2.81 | 47:47 | 35 | 9:23 | 168 166-170 |
2.88 | 48:21 | 34 | 8:59 | 170 170-170 |
2.94 | 48:52 | 31 | 8:24 | 169 168-172 |
3.00 | 52:53 | 4:00 +3:38 | 1:04:06 | 204 168-214 |
3.06 | 54:11 | 1:18 +15 | 20:53 | 139 106-204 |
3.13 | 55:11 | 1:00 +18 | 15:59 | 170 108-210 |
3.19 | 56:19 | 1:08 +14 | 18:15 | 159 100-212 |
3.25 | 58:05 | 1:46 +35 | 28:13 | 122 110-162 |
3.31 | 58:50 | 45 | 12:06 | 161 160-164 |
3.38 | 59:31 | 41 | 10:58 | 162 160-168 |
3.44 | 1:00:10 | 39 | 10:18 | 164 162-164 |
3.50 | 1:00:48 | 38 | 10:08 | 163 160-164 |
3.56 | 1:01:26 | 38 | 10:06 | 164 162-166 |
3.63 | 1:02:03 | 37 | 9:53 | 164 164-164 |
3.69 | 1:02:39 | 36 | 9:29 | 163 160-164 |
3.75 | 1:03:14 | 35 | 9:23 | 163 162-164 |
3.76 | 1:03:24 | 10 | 17:07 | 120 120-120 |
Cadence
160 (214 max)
Stride Length: 102cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 50.9 | 170 | 3.2 | 19:31 | 14:11 |
Walk | 20.1 | 113 | 0.6 | 17:56 | 32:21 |
Pause | 29.0 | - | - | 25:57 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:00 | 9:00 | 43.92 |
5km | 30:16 | 9:45 | 44.38 |
5M | 50:21 | 10:04 | 43.30 |
10km | 1:03:32 | 10:13 | 42.82 |
10M | 1:45:43 | 10:34 | 42.48 |
Half | 2:21:07 | 10:46 | 41.76 |
20M | 3:41:56 | 11:06 | 42.08 |
Mara | 4:56:17 | 11:19 | 42.03 |
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