Wed 20th Mar 2019 at 6:00pm by purephase
Run > Intervals
-
Time
42:32
-
Miles
4.60
-
Min/mi
9:15
-
Pacing
35%
-
WAVA
52.68
-
Stride(cm)
96
-
Cals
478
-
Cadence
182
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:08(4:08/km) 69cal 14.54/22.74kmph
2) 0.11km - 26(4:06/km) 7cal 14.62/14.95kmph
3) 0.16km - 2:57(18:50/km) 6cal 3.19/14.98kmph
4) 1km - 4:09(4:09/km) 68cal 14.48/17.27kmph
5) 0.09km - 22(4:02/km) 5cal 14.86/14.78kmph
6) 0.17km - 3:01(17:55/km) 6cal 3.35/14.81kmph
7) 1km - 4:07(4:07/km) 69cal 14.59/17.87kmph
8) 0.1km - 25(4:16/km) 6cal 14.06/14.54kmph
9) 0.17km - 2:59(17:28/km) 7cal 3.43/14.51kmph
10) 1km - 4:09(4:09/km) 68cal 14.43/17.1kmph
11) 0.09km - 23(4:11/km) 6cal 14.37/14.64kmph
12) 0.16km - 2:59(18:22/km) 6cal 3.27/14.64kmph
13) 1km - 4:12(4:12/km) 69cal 14.27/17.23kmph
14) 0.1km - 24(4:17/km) 6cal 14.01/14.31kmph
15) 0.15km - 2:54(19:37/km) 5cal 3.06/14.14kmph
16) 1km - 4:18(4:18/km) 68cal 13.96/17.03kmph
17) 0.09km - 24(4:12/km) 6cal 14.31/14.71kmph
18) 0.02km - 15(14:57/km) 1cal 4.01/14.71kmph
4:08 26 2:57 4:09 22 3:01 4:07 25 2:59 4:09 23 2:59 4:12 24 2:54 4:18 24 15
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
24 |
24 |
6:27 |
171 112-182 |
| 0.13 |
48 |
24 |
6:23 |
180 178-182 |
| 0.19 |
1:13 |
25 |
6:36 |
182 178-184 |
| 0.25 |
1:38 |
26 |
6:50 |
180 178-184 |
| 0.31 |
2:04 |
25 |
6:42 |
181 178-182 |
| 0.38 |
2:31 |
27 |
7:17 |
180 178-182 |
| 0.44 |
2:56 |
25 |
6:39 |
182 180-184 |
| 0.50 |
3:20 |
24 |
6:32 |
183 182-184 |
| 0.56 |
3:45 |
24 |
6:29 |
186 182-190 |
| 0.63 |
4:09 |
24 |
6:27 |
184 182-186 |
| 0.69 |
4:33 |
24 |
6:23 |
185 184-186 |
| 0.75 |
6:21 |
1:49 |
28:56 |
124 96-184 |
| 0.81 |
7:33 |
1:12 |
19:11 |
162 100-184 |
| 0.88 |
8:04 |
31 |
8:13 |
186 184-188 |
| 0.94 |
8:28 |
24 |
6:23 |
185 182-190 |
| 1.00 |
8:53 |
25 |
6:38 |
183 180-184 |
| 1.06 |
9:18 |
25 |
6:39 |
184 182-184 |
| 1.13 |
9:47 |
29 |
7:40 |
180 174-182 |
| 1.19 |
10:12 |
26 |
6:55 |
181 178-184 |
| 1.25 |
10:38 |
25 |
6:43 |
184 182-186 |
| 1.31 |
11:02 |
25 |
6:36 |
184 182-186 |
| 1.38 |
11:27 |
24 |
6:31 |
184 182-186 |
| 1.44 |
11:51 |
24 |
6:32 |
183 182-184 |
| 1.50 |
13:00 |
1:08 |
18:12 |
168 112-188 |
| 1.56 |
14:53 |
1:54 |
30:23 |
- |
| 1.63 |
15:23 |
29 |
7:45 |
186 178-194 |
| 1.69 |
15:46 |
24 |
6:19 |
187 186-188 |
| 1.75 |
16:11 |
24 |
6:29 |
186 184-188 |
| 1.81 |
16:36 |
25 |
6:45 |
184 182-188 |
| 1.88 |
17:02 |
26 |
6:52 |
184 184-184 |
| 1.94 |
17:29 |
27 |
7:14 |
182 178-184 |
| 2.00 |
17:53 |
25 |
6:35 |
183 182-184 |
| 2.06 |
18:19 |
25 |
6:44 |
184 184-184 |
| 2.13 |
18:44 |
25 |
6:40 |
184 182-186 |
| 2.19 |
19:08 |
25 |
6:33 |
184 184-186 |
| 2.25 |
19:33 |
25 |
6:39 |
183 182-184 |
| 2.31 |
21:01 |
1:28 |
23:21 |
153 112-184 |
| 2.38 |
22:31 |
1:30 |
24:03 |
159 112-186 |
| 2.44 |
23:03 |
32 |
8:29 |
188 186-190 |
| 2.50 |
23:27 |
24 |
6:25 |
188 186-190 |
| 2.56 |
23:52 |
25 |
6:34 |
187 184-190 |
| 2.63 |
24:18 |
26 |
6:56 |
182 174-188 |
| 2.69 |
24:45 |
27 |
7:13 |
181 178-184 |
| 2.75 |
25:11 |
27 |
7:09 |
182 180-186 |
| 2.81 |
25:37 |
26 |
6:49 |
187 186-188 |
| 2.88 |
26:02 |
25 |
6:44 |
186 184-186 |
| 2.94 |
26:27 |
25 |
6:40 |
188 186-190 |
| 3.00 |
26:51 |
24 |
6:27 |
189 186-190 |
| 3.06 |
27:51 |
59 |
15:51 |
187 186-188 |
| 3.13 |
29:41 |
1:50 |
29:27 |
- |
| 3.19 |
30:21 |
40 |
10:42 |
190 186-192 |
| 3.25 |
30:48 |
26 |
7:01 |
190 186-194 |
| 3.31 |
31:12 |
24 |
6:31 |
188 186-190 |
| 3.38 |
31:38 |
26 |
6:56 |
185 182-186 |
| 3.44 |
32:04 |
26 |
6:52 |
183 180-184 |
| 3.50 |
32:33 |
29 |
7:45 |
181 176-184 |
| 3.56 |
32:59 |
25 |
6:48 |
183 182-184 |
| 3.63 |
33:24 |
26 |
6:50 |
185 184-186 |
| 3.69 |
33:49 |
24 |
6:30 |
188 184-192 |
| 3.75 |
34:14 |
26 |
6:50 |
185 184-186 |
| 3.81 |
34:40 |
26 |
6:48 |
184 182-186 |
| 3.88 |
36:35 |
1:55 |
30:43 |
149 112-186 |
| 3.94 |
37:39 |
1:04 |
17:07 |
187 184-190 |
| 4.00 |
38:11 |
32 |
8:26 |
190 188-192 |
| 4.06 |
38:35 |
24 |
6:29 |
184 176-188 |
| 4.13 |
39:02 |
27 |
7:07 |
183 180-186 |
| 4.19 |
39:29 |
27 |
7:16 |
180 178-182 |
| 4.25 |
39:59 |
30 |
7:56 |
179 172-182 |
| 4.31 |
40:26 |
27 |
7:14 |
179 178-182 |
| 4.38 |
40:52 |
26 |
6:59 |
184 184-184 |
| 4.44 |
41:18 |
26 |
6:56 |
184 184-186 |
| 4.50 |
41:42 |
24 |
6:26 |
192 190-194 |
| 4.56 |
42:06 |
24 |
6:24 |
192 190-194 |
| 4.60 |
42:33 |
27 |
12:42 |
189 188-190 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
90.7 |
184 |
4.5 |
38:37 |
8:35 |
| Walk |
9.2 |
108 |
0.1 |
3:55 |
39:23 |
| Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:34 |
6:18 |
53.75% |
More |
| 800m |
3:16 |
6:34 |
60.83% |
More |
| 1km |
4:05 |
6:35 |
63.32% |
More |
| Mile |
8:49 |
8:49 |
49.88% |
More |
| 5k |
29:17 |
9:26 |
51.10% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:26 |
8:26 |
52.13 |
| 5km |
28:04 |
9:02 |
53.32 |
| 5M |
46:28 |
9:18 |
52.50 |
| 10km |
58:30 |
9:25 |
52.11 |
| 10M |
1:36:52 |
9:41 |
52.05 |
| Half |
2:08:59 |
9:51 |
51.33 |
| 20M |
3:21:59 |
10:06 |
51.94 |
| Mara |
4:28:55 |
10:16 |
52.02 |
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