Tue 12th Feb 2019 at 9:00am by Simon B
Run > Intervals
-
Time
31:33
-
Miles
4.00
-
Min/mi
7:53
-
Pacing
0%
-
WAVA
59.57
-
Stride(cm)
124
-
Cals
423
-
Cadence
165
-
Asc(m)
32
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 6:19(10:10/m) 66cal 5.9/6.49mph
2) 0.62m - 4:46(7:41/m) 65cal 7.81/12mph
3) 0.62m - 3:24(5:28/m) 65cal 10.98/11.98mph
4) 0.62m - 3:24(5:29/m) 65cal 10.96/12.08mph
5) 0.62m - 4:38(7:27/m) 67cal 8.06/12.02mph
6) 0.62m - 6:05(9:47/m) 66cal 6.13/6.91mph
7) 0.27m - 2:58(10:48/m) 29cal 5.56/6.72mph
6:19 4:46 3:24 3:24 4:38 6:05 2:58
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.06 |
41 |
41 |
10:51 |
151 116-160 |
1/0 |
| 0.13 |
1:19 |
39 |
10:20 |
157 156-158 |
0/1 |
| 0.19 |
1:55 |
35 |
9:26 |
156 152-158 |
0/0 |
| 0.25 |
2:29 |
34 |
9:10 |
155 150-158 |
0/0 |
| 0.31 |
3:08 |
39 |
10:21 |
157 154-160 |
0/0 |
| 0.38 |
3:45 |
37 |
9:51 |
157 156-158 |
0/0 |
| 0.44 |
4:26 |
41 +2
|
11:01 |
158 156-160 |
0/0 |
| 0.50 |
5:03 |
36 |
9:42 |
156 156-156 |
1/0 |
| 0.56 |
5:48 |
45 +4
|
12:07 |
155 152-158 |
0/0 |
| 0.63 |
6:26 |
38 |
10:12 |
159 156-162 |
0/1 |
| 0.69 |
7:01 |
35 |
9:17 |
161 160-162 |
0/0 |
| 0.75 |
7:36 |
34 |
9:09 |
160 158-160 |
0/1 |
| 0.81 |
8:14 |
38 |
10:10 |
159 156-160 |
0/1 |
| 0.88 |
8:50 |
37 |
9:45 |
159 156-164 |
0/2 |
| 0.94 |
9:26 |
35 |
9:26 |
157 156-158 |
0/2 |
| 1.00 |
15:14 |
5:49 +5:52
|
1:32:57 |
166 116-182 |
1/0 |
| 1.06 |
16:04 |
50 |
13:19 |
171 170-172 |
0/1 |
| 1.13 |
17:16 |
1:12 +58
|
19:18 |
175 172-188 |
0/1 |
| 1.19 |
17:44 |
27 |
7:18 |
181 178-188 |
0/0 |
| 1.25 |
18:03 |
19 |
5:01 |
181 178-184 |
1/0 |
| 1.31 |
18:23 |
20 |
5:20 |
177 168-182 |
1/0 |
| 1.38 |
19:43 |
1:20 +59
|
21:21 |
177 172-182 |
1/0 |
| 1.44 |
20:03 |
20 |
5:27 |
176 174-180 |
0/1 |
| 1.50 |
21:17 |
1:14 +59
|
19:49 |
165 114-188 |
0/1 |
| 1.56 |
21:44 |
26 |
6:59 |
179 178-180 |
0/1 |
| 1.63 |
22:03 |
20 |
5:14 |
180 178-182 |
0/0 |
| 1.69 |
22:22 |
19 |
5:05 |
178 174-182 |
1/0 |
| 1.75 |
23:33 |
1:11 +59
|
18:49 |
176 174-178 |
1/0 |
| 1.81 |
24:01 |
28 |
7:35 |
175 172-178 |
0/1 |
| 1.88 |
25:13 |
1:12 +58
|
19:12 |
170 168-178 |
0/1 |
| 1.94 |
25:42 |
29 |
7:45 |
178 178-178 |
0/1 |
| 2.00 |
26:03 |
20 |
5:23 |
179 178-180 |
0/0 |
| 2.06 |
27:14 |
1:12 +58
|
19:04 |
163 116-174 |
1/0 |
| 2.13 |
27:42 |
28 |
7:29 |
174 170-176 |
0/0 |
| 2.19 |
28:03 |
21 |
5:32 |
173 172-174 |
0/1 |
| 2.25 |
29:15 |
1:12 +59
|
19:15 |
163 116-172 |
0/1 |
| 2.31 |
29:43 |
28 |
7:28 |
176 174-180 |
0/1 |
| 2.38 |
30:03 |
19 |
5:11 |
182 180-184 |
0/0 |
| 2.44 |
30:23 |
21 |
5:32 |
176 172-180 |
1/0 |
| 2.50 |
31:41 |
1:18 +58
|
20:44 |
164 116-176 |
1/0 |
| 2.56 |
32:01 |
20 |
5:24 |
176 174-176 |
0/1 |
| 2.63 |
32:23 |
22 |
5:55 |
170 168-172 |
0/1 |
| 2.69 |
33:29 |
1:05 +48
|
17:26 |
163 116-178 |
0/1 |
| 2.75 |
33:53 |
24 |
6:31 |
179 176-182 |
1/0 |
| 2.81 |
34:13 |
20 |
5:18 |
179 178-180 |
1/0 |
| 2.88 |
42:00 |
7:47 +7:50
|
2:04:27 |
160 116-176 |
1/0 |
| 2.94 |
43:05 |
1:05 |
17:21 |
161 156-164 |
0/0 |
| 3.00 |
43:46 |
41 |
11:03 |
157 154-160 |
1/0 |
| 3.06 |
44:24 |
38 |
10:04 |
157 152-160 |
3/0 |
| 3.13 |
45:05 |
41 |
10:53 |
157 156-158 |
0/0 |
| 3.19 |
45:44 |
39 |
10:22 |
158 156-160 |
1/0 |
| 3.25 |
46:21 |
37 |
9:49 |
159 158-160 |
0/0 |
| 3.31 |
46:56 |
35 |
9:26 |
159 156-162 |
1/0 |
| 3.38 |
47:40 |
44 +7
|
11:51 |
158 154-160 |
1/0 |
| 3.44 |
48:20 |
40 |
10:37 |
156 154-158 |
0/0 |
| 3.50 |
48:56 |
36 |
9:30 |
157 156-158 |
0/1 |
| 3.56 |
49:31 |
35 |
9:21 |
162 160-162 |
1/0 |
| 3.63 |
50:05 |
34 |
9:10 |
161 158-162 |
0/0 |
| 3.69 |
50:39 |
34 |
8:58 |
159 154-162 |
0/1 |
| 3.75 |
51:18 |
39 |
10:19 |
158 154-162 |
0/0 |
| 3.81 |
51:56 |
38 |
10:08 |
162 160-164 |
0/0 |
| 3.88 |
52:37 |
41 |
11:02 |
163 162-164 |
0/0 |
| 3.94 |
53:11 |
35 |
9:13 |
160 156-162 |
1/0 |
| 4.00 |
54:19 |
1:07 +18
|
17:57 |
151 108-164 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
59.9 |
166 |
4 |
27:44 |
10:02 |
| Walk |
22.0 |
115 |
0 |
14:35 |
6:06:16 |
| Still |
0.0 |
- |
- |
1 |
- |
| Pause |
18.1 |
- |
- |
12:01 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:21 |
5:28 |
60.35% |
More |
| 800m |
2:43 |
5:28 |
70.72% |
More |
| 1km |
3:24 |
5:28 |
73.76% |
More |
| Mile |
10:02 |
10:02 |
42.47% |
More |
| 5k |
44:38 |
14:22 |
32.47% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:15 |
7:15 |
58.75 |
| 5km |
24:08 |
7:46 |
60.06 |
| 5M |
39:58 |
8:00 |
59.03 |
| 10km |
50:19 |
8:06 |
58.55 |
| 10M |
1:23:20 |
8:20 |
58.43 |
| Half |
1:50:57 |
8:28 |
57.61 |
| 20M |
2:53:45 |
8:41 |
58.30 |
| Mara |
3:51:19 |
8:50 |
58.39 |
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