Mon 4th Mar 2019 at 6:00pm by purephase
Run > Intervals
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Time
34:50
-
Miles 4.53
-
Min/mi 7:41
-
Pacing
87%
-
WAVA
63.34
-
Stride(cm)
118
-
Cals
466
-
Cadence
178
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.11km - 35(5:07/km) 9cal 11.74/20.49kmph
2) 0.12km - 27(3:51/km) 6cal 15.61/14.51kmph
3) 0.16km - 54(5:44/km) 12cal 10.47/15.02kmph
4) 0.2km - 44(3:45/km) 12cal 16.01/17kmph
5) 0.13km - 46(5:46/km) 9cal 10.39/16.06kmph
6) 0.11km - 27(3:51/km) 7cal 15.6/16.16kmph
7) 0.16km - 54(5:38/km) 11cal 10.65/16.26kmph
8) 0.15km - 36(3:53/km) 9cal 15.45/16.56kmph
9) 0.19km - 1:05(5:36/km) 13cal 10.7/15.89kmph
10) 0.17km - 39(3:52/km) 10cal 15.53/15.92kmph
11) 0.17km - 59(5:37/km) 12cal 10.7/15.85kmph
12) 0.13km - 39(4:52/km) 8cal 12.34/12.7kmph
13) 0.16km - 53(5:32/km) 10cal 10.84/12.46kmph
14) 0.17km - 39(3:50/km) 9cal 15.68/15.58kmph
15) 0.17km - 55(5:25/km) 11cal 11.06/15.62kmph
16) 0.19km - 46(3:57/km) 12cal 15.17/15.82kmph
17) 0.18km - 58(5:25/km) 13cal 11.06/15.52kmph
18) 0.14km - 31(3:44/km) 8cal 16.05/16.29kmph
19) 0.11km - 38(5:30/km) 8cal 10.9/15.82kmph
20) 0.13km - 31(3:53/km) 7cal 15.43/14.68kmph
21) 0.19km - 1:03(5:25/km) 13cal 11.07/15.02kmph
22) 0.16km - 35(3:40/km) 10cal 16.33/17.47kmph
23) 0.12km - 40(5:26/km) 8cal 11.04/17.06kmph
24) 0.21km - 1:02(5:00/km) 13cal 12.02/13.91kmph
25) 0.12km - 26(3:36/km) 6cal 16.7/14.71kmph
26) 0.16km - 50(5:17/km) 11cal 11.35/15.58kmph
27) 0.19km - 45(4:00/km) 11cal 15.02/14.88kmph
28) 0.13km - 47(5:52/km) 11cal 10.24/14.91kmph
29) 0.12km - 28(4:02/km) 7cal 14.85/15.58kmph
30) 0.16km - 54(5:38/km) 11cal 10.65/15.12kmph
31) 0.16km - 37(3:53/km) 10cal 15.44/16.53kmph
32) 0.19km - 1:07(5:49/km) 13cal 10.31/15.92kmph
33) 0.17km - 42(4:02/km) 11cal 14.88/15.38kmph
34) 0.16km - 59(6:00/km) 11cal 9.99/15.02kmph
35) 0.14km - 40(4:41/km) 9cal 12.82/12.36kmph
36) 0.16km - 53(5:38/km) 10cal 10.67/12.36kmph
37) 0.17km - 39(3:47/km) 9cal 15.89/15.55kmph
38) 0.17km - 53(5:18/km) 13cal 11.32/15.69kmph
39) 0.2km - 47(3:58/km) 11cal 15.11/14.28kmph
40) 0.15km - 52(5:36/km) 10cal 10.72/14.41kmph
41) 0.16km - 37(3:58/km) 10cal 15.14/17.06kmph
42) 0.12km - 40(5:40/km) 8cal 10.6/15.42kmph
43) 0.13km - 34(4:14/km) 7cal 14.16/13.81kmph
44) 0.19km - 1:02(5:23/km) 13cal 11.15/14.31kmph
45) 0.16km - 39(4:02/km) 9cal 14.86/14.38kmph
46) 0.12km - 40(5:33/km) 9cal 10.81/14.41kmph
47) 0.1km - 25(4:03/km) 6cal 14.84/15.18kmph
===
1) 0.11km - 35(5:07/km) 9cal 11.74/20.49kmph
2) 0.12km - 27(3:51/km) 6cal 15.61/14.51kmph
3) 0.16km - 54(5:44/km) 12cal 10.47/15.02kmph
4) 0.2km - 44(3:45/km) 12cal 16.01/17kmph
5) 0.13km - 46(5:46/km) 9cal 10.39/16.06kmph
6) 0.11km - 27(3:51/km) 7cal 15.6/16.16kmph
7) 0.16km - 54(5:38/km) 11cal 10.65/16.26kmph
8) 0.15km - 36(3:53/km) 9cal 15.45/16.56kmph
9) 0.19km - 1:05(5:36/km) 13cal 10.7/15.89kmph
10) 0.17km - 39(3:52/km) 10cal 15.53/15.92kmph
11) 0.17km - 59(5:37/km) 12cal 10.7/15.85kmph
12) 0.13km - 39(4:52/km) 8cal 12.34/12.7kmph
13) 0.16km - 53(5:32/km) 10cal 10.84/12.46kmph
14) 0.17km - 39(3:50/km) 9cal 15.68/15.58kmph
15) 0.17km - 55(5:25/km) 11cal 11.06/15.62kmph
16) 0.19km - 46(3:57/km) 12cal 15.17/15.82kmph
17) 0.18km - 58(5:25/km) 13cal 11.06/15.52kmph
18) 0.14km - 31(3:44/km) 8cal 16.05/16.29kmph
19) 0.11km - 38(5:30/km) 8cal 10.9/15.82kmph
20) 0.13km - 31(3:53/km) 7cal 15.43/14.68kmph
21) 0.19km - 1:03(5:25/km) 13cal 11.07/15.02kmph
22) 0.16km - 35(3:40/km) 10cal 16.33/17.47kmph
23) 0.12km - 40(5:26/km) 8cal 11.04/17.06kmph
24) 0.21km - 1:02(5:00/km) 13cal 12.02/13.91kmph
25) 0.12km - 26(3:36/km) 6cal 16.7/14.71kmph
26) 0.16km - 50(5:17/km) 11cal 11.35/15.58kmph
27) 0.19km - 45(4:00/km) 11cal 15.02/14.88kmph
28) 0.13km - 47(5:52/km) 11cal 10.24/14.91kmph
29) 0.12km - 28(4:02/km) 7cal 14.85/15.58kmph
30) 0.16km - 54(5:38/km) 11cal 10.65/15.12kmph
31) 0.16km - 37(3:53/km) 10cal 15.44/16.53kmph
32) 0.19km - 1:07(5:49/km) 13cal 10.31/15.92kmph
33) 0.17km - 42(4:02/km) 11cal 14.88/15.38kmph
34) 0.16km - 59(6:00/km) 11cal 9.99/15.02kmph
35) 0.14km - 40(4:41/km) 9cal 12.82/12.36kmph
36) 0.16km - 53(5:38/km) 10cal 10.67/12.36kmph
37) 0.17km - 39(3:47/km) 9cal 15.89/15.55kmph
38) 0.17km - 53(5:18/km) 13cal 11.32/15.69kmph
39) 0.2km - 47(3:58/km) 11cal 15.11/14.28kmph
40) 0.15km - 52(5:36/km) 10cal 10.72/14.41kmph
41) 0.16km - 37(3:58/km) 10cal 15.14/17.06kmph
42) 0.12km - 40(5:40/km) 8cal 10.6/15.42kmph
43) 0.13km - 34(4:14/km) 7cal 14.16/13.81kmph
44) 0.19km - 1:02(5:23/km) 13cal 11.15/14.31kmph
45) 0.16km - 39(4:02/km) 9cal 14.86/14.38kmph
46) 0.12km - 40(5:33/km) 9cal 10.81/14.41kmph
47) 0.1km - 25(4:03/km) 6cal 14.84/15.18kmph
35 27 54 44 46 27 54 36 1:05 39 59 39 53 39 55 46 58 31 38 31 1:03 35 40 1:02 26 50 45 47 28 54 37 1:07 42 59 40 53 39 53 47 52 37 40 34 1:02 39 40 25
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.06 | 32 | 32 | 8:26 | 169 166-172 |
0.13 | 55 | 24 | 6:19 | 181 170-186 |
0.19 | 1:27 | 32 | 8:34 | 171 164-186 |
0.25 | 1:59 | 32 | 8:31 | 170 166-174 |
0.31 | 2:22 | 23 | 6:02 | 186 186-188 |
0.38 | 2:48 | 26 | 6:54 | 182 168-186 |
0.44 | 3:23 | 35 | 9:18 | 167 166-170 |
0.50 | 3:46 | 24 | 6:16 | 186 174-190 |
0.56 | 4:18 | 32 | 8:33 | 176 166-190 |
0.63 | 4:50 | 32 | 8:36 | 167 166-170 |
0.69 | 5:13 | 23 | 6:07 | 186 184-188 |
0.75 | 5:44 | 31 | 8:16 | 177 168-188 |
0.81 | 6:18 | 34 | 9:00 | 167 164-170 |
0.88 | 6:44 | 25 | 6:46 | 179 170-186 |
0.94 | 7:09 | 25 | 6:45 | 181 162-186 |
1.00 | 7:43 | 34 | 9:00 | 169 166-172 |
1.06 | 8:14 | 31 | 8:19 | 175 172-180 |
1.13 | 8:43 | 29 | 7:47 | 183 182-184 |
1.19 | 9:18 | 35 | 9:20 | 168 162-182 |
1.25 | 9:46 | 28 | 7:34 | 172 168-180 |
1.31 | 10:09 | 22 | 5:58 | 189 184-194 |
1.38 | 10:40 | 31 | 8:18 | 174 168-186 |
1.44 | 11:11 | 31 | 8:13 | 171 168-172 |
1.50 | 11:35 | 24 | 6:29 | 185 182-186 |
1.56 | 12:00 | 25 | 6:43 | 182 174-184 |
1.63 | 12:33 | 33 | 8:55 | 170 168-172 |
1.69 | 13:02 | 28 | 7:34 | 175 170-186 |
1.75 | 13:25 | 23 | 6:07 | 186 186-188 |
1.81 | 13:58 | 33 | 8:47 | 172 170-178 |
1.88 | 14:22 | 24 | 6:31 | 179 172-186 |
1.94 | 14:51 | 29 | 7:44 | 178 172-186 |
2.00 | 15:24 | 33 | 8:42 | 170 170-172 |
2.06 | 15:49 | 26 | 6:48 | 181 172-190 |
2.13 | 16:13 | 24 | 6:20 | 189 178-192 |
2.19 | 16:46 | 33 | 8:41 | 172 170-172 |
2.25 | 17:11 | 25 | 6:46 | 181 172-186 |
2.31 | 17:45 | 34 | 9:08 | 173 168-184 |
2.38 | 18:10 | 25 | 6:33 | 183 172-190 |
2.44 | 18:37 | 27 | 7:13 | 184 172-194 |
2.50 | 19:09 | 32 | 8:36 | 173 172-174 |
2.56 | 19:33 | 24 | 6:17 | 185 174-190 |
2.63 | 19:59 | 26 | 6:56 | 185 180-186 |
2.69 | 20:34 | 35 | 9:18 | 170 170-170 |
2.75 | 21:00 | 27 | 7:10 | 178 170-188 |
2.81 | 21:31 | 31 | 8:11 | 181 172-190 |
2.88 | 22:03 | 32 | 8:31 | 172 170-174 |
2.94 | 22:28 | 25 | 6:33 | 183 170-188 |
3.00 | 22:57 | 29 | 7:48 | 181 172-188 |
3.06 | 23:33 | 36 | 9:36 | 171 168-174 |
3.13 | 24:01 | 28 | 7:28 | 177 172-186 |
3.19 | 24:26 | 25 | 6:34 | 185 184-188 |
3.25 | 25:01 | 35 | 9:20 | 171 170-172 |
3.31 | 25:33 | 33 | 8:42 | 175 172-182 |
3.38 | 26:02 | 29 | 7:47 | 184 182-186 |
3.44 | 26:36 | 34 | 9:05 | 173 170-180 |
3.50 | 27:06 | 30 | 7:53 | 176 172-184 |
3.56 | 27:30 | 23 | 6:15 | 189 184-192 |
3.63 | 27:57 | 28 | 7:27 | 180 172-190 |
3.69 | 28:29 | 31 | 8:22 | 174 172-174 |
3.75 | 28:54 | 25 | 6:42 | 181 174-186 |
3.81 | 29:18 | 24 | 6:19 | 187 184-190 |
3.88 | 29:52 | 34 | 9:04 | 175 172-186 |
3.94 | 30:21 | 29 | 7:49 | 175 170-184 |
4.00 | 30:44 | 23 | 6:15 | 186 174-190 |
4.06 | 31:17 | 33 | 8:50 | 176 170-186 |
4.13 | 31:46 | 29 | 7:43 | 174 168-180 |
4.19 | 32:14 | 27 | 7:16 | 181 172-186 |
4.25 | 32:46 | 33 | 8:42 | 172 170-174 |
4.31 | 33:16 | 29 | 7:49 | 177 174-182 |
4.38 | 33:40 | 24 | 6:30 | 186 184-188 |
4.44 | 34:11 | 31 | 8:23 | 175 170-186 |
4.50 | 34:40 | 29 | 7:38 | 176 170-184 |
4.52 | 34:50 | 10 | 6:46 | 184 184-184 |
Cadence
178 (194 max)
Stride Length: 118cm
Run: 100%
Walk: 0%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:01 | 7:01 | 62.65 |
5km | 23:21 | 7:31 | 64.10 |
5M | 38:41 | 7:44 | 63.07 |
10km | 48:42 | 7:50 | 62.59 |
10M | 1:20:38 | 8:04 | 62.52 |
Half | 1:47:22 | 8:12 | 61.67 |
20M | 2:48:07 | 8:24 | 62.41 |
Mara | 3:43:50 | 8:33 | 62.50 |
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