Thu 28th Mar 2019 at 6:00am by Steve72
Run > Intervals
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Time
44:46
-
Miles 5.51
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Min/mi 8:07
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Pacing
72%
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WAVA
56.83
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Stride(cm)
109
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Cals
614
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Cadence
182
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Asc(m)
78
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Hillscore
2
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Surface
Road
Notes & Comments
Uphill Tempos
Split Summary
===
1) 1m - 8:57(8:57/m) 112cal 6.71/7.62mph
2) 0.74m - 6:15(8:28/m) 82cal 7.08/7.37mph
3) 0.44m - 3:00(6:45/m) 50cal 8.88/9.68mph
4) 0.33m - 3:00(9:01/m) 36cal 6.65/8.25mph
5) 0.34m - 3:00(8:45/m) 38cal 6.86/7.1mph
6) 0.46m - 3:00(6:31/m) 52cal 9.21/9.77mph
7) 0.35m - 3:00(8:31/m) 39cal 7.05/9.23mph
8) 0.45m - 3:00(6:41/m) 51cal 8.98/9.46mph
9) 1m - 8:26(8:26/m) 112cal 7.12/8.81mph
10) 0.39m - 3:09(8:08/m) 42cal 7.37/7.43mph
Split Summary
===
1) 1m - 8:57(8:57/m) 112cal 6.71/7.62mph
2) 0.74m - 6:15(8:28/m) 82cal 7.08/7.37mph
3) 0.44m - 3:00(6:45/m) 50cal 8.88/9.68mph
4) 0.33m - 3:00(9:01/m) 36cal 6.65/8.25mph
5) 0.34m - 3:00(8:45/m) 38cal 6.86/7.1mph
6) 0.46m - 3:00(6:31/m) 52cal 9.21/9.77mph
7) 0.35m - 3:00(8:31/m) 39cal 7.05/9.23mph
8) 0.45m - 3:00(6:41/m) 51cal 8.98/9.46mph
9) 1m - 8:26(8:26/m) 112cal 7.12/8.81mph
10) 0.39m - 3:09(8:08/m) 42cal 7.37/7.43mph
8:57 6:15 3:00 3:00 3:00 3:00 3:00 3:00 8:26 3:09
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 35 | 35 | 9:16 | 193 184-226 | 1/2 |
0.13 | 1:08 | 34 | 8:58 | 186 184-188 | 0/1 |
0.19 | 1:41 | 32 | 8:36 | 186 184-188 | 1/1 |
0.25 | 2:15 | 34 | 9:03 | 182 180-184 | 1/1 |
0.31 | 2:49 | 35 | 9:14 | 182 180-184 | 0/0 |
0.38 | 3:23 | 33 | 8:54 | 183 182-184 | 1/0 |
0.44 | 3:58 | 36 | 9:33 | 184 182-186 | 1/1 |
0.50 | 4:32 | 33 | 8:54 | 183 182-184 | 3/0 |
0.56 | 5:06 | 34 | 9:10 | 180 178-182 | 2/0 |
0.63 | 5:41 | 35 | 9:25 | 183 180-186 | 1/0 |
0.69 | 6:16 | 34 | 9:05 | 183 180-188 | 0/0 |
0.75 | 6:48 | 33 | 8:41 | 180 178-180 | 1/1 |
0.81 | 7:20 | 32 | 8:35 | 182 178-184 | 1/0 |
0.88 | 7:53 | 33 | 8:42 | 184 182-188 | 0/1 |
0.94 | 8:25 | 32 | 8:27 | 181 180-184 | 0/1 |
1.00 | 8:57 | 33 | 8:44 | 182 180-182 | 0/1 |
1.06 | 9:29 | 32 | 8:26 | 183 182-186 | 0/1 |
1.13 | 10:02 | 33 | 8:45 | 180 178-182 | 0/1 |
1.19 | 10:33 | 31 | 8:23 | 180 178-182 | 0/1 |
1.25 | 11:04 | 31 | 8:20 | 179 178-182 | 1/0 |
1.31 | 11:37 | 33 | 8:47 | 179 178-180 | 2/0 |
1.38 | 13:27 | 1:50 +1:17 | 29:15 | 171 120-190 | 1/1 |
1.44 | 13:58 | 31 | 8:15 | 187 184-192 | 0/2 |
1.50 | 14:29 | 31 | 8:12 | 187 182-188 | 0/0 |
1.56 | 15:00 | 31 | 8:14 | 185 182-188 | 1/0 |
1.63 | 15:32 | 32 | 8:30 | 181 178-184 | 0/1 |
1.69 | 16:03 | 31 | 8:19 | 181 178-186 | 0/1 |
1.75 | 16:34 | 31 | 8:22 | 178 178-180 | 0/1 |
1.81 | 16:57 | 23 | 6:15 | 186 178-194 | 2/0 |
1.88 | 17:22 | 24 | 6:25 | 192 190-194 | 2/0 |
1.94 | 17:46 | 25 | 6:37 | 190 190-192 | 2/0 |
2.00 | 18:12 | 26 | 6:52 | 191 188-194 | 1/0 |
2.06 | 18:38 | 26 | 6:56 | 189 184-192 | 1/0 |
2.13 | 19:07 | 29 | 7:47 | 186 184-188 | 1/0 |
2.19 | 19:32 | 25 | 6:39 | 187 186-188 | 1/1 |
2.25 | 20:10 | 37 | 9:59 | 175 174-176 | 1/1 |
2.31 | 20:42 | 32 | 8:39 | 176 174-178 | 1/3 |
2.38 | 21:14 | 32 | 8:33 | 178 176-180 | 1/1 |
2.44 | 21:48 | 34 | 8:56 | 178 176-180 | 1/0 |
2.50 | 22:47 | 1:00 +27 | 15:53 | 179 178-180 | 0/1 |
2.56 | 23:20 | 33 | 8:41 | 178 176-180 | 1/1 |
2.63 | 23:52 | 32 | 8:30 | 179 178-180 | 0/1 |
2.69 | 24:24 | 32 | 8:33 | 181 178-184 | 0/2 |
2.75 | 24:57 | 33 | 8:52 | 180 178-182 | 0/2 |
2.81 | 25:29 | 32 | 8:33 | 178 176-180 | 0/2 |
2.88 | 26:02 | 33 | 8:49 | 177 174-180 | 1/0 |
2.94 | 26:26 | 24 | 6:28 | 193 190-194 | 1/1 |
3.00 | 26:50 | 24 | 6:23 | 190 188-194 | 2/0 |
3.06 | 27:15 | 24 | 6:29 | 190 188-192 | 0/1 |
3.13 | 27:40 | 25 | 6:42 | 190 188-192 | 0/1 |
3.19 | 28:04 | 24 | 6:22 | 184 176-190 | 1/0 |
3.25 | 28:28 | 24 | 6:24 | 192 188-194 | 2/0 |
3.31 | 28:53 | 26 | 6:52 | 190 188-192 | 1/0 |
3.38 | 29:24 | 30 | 8:03 | 178 172-186 | 2/0 |
3.44 | 29:56 | 32 | 8:30 | 177 176-180 | 0/2 |
3.50 | 30:27 | 32 | 8:29 | 176 174-178 | 0/2 |
3.56 | 30:59 | 32 | 8:28 | 176 174-178 | 0/2 |
3.63 | 31:31 | 32 | 8:30 | 177 176-178 | 1/1 |
3.69 | 32:02 | 31 | 8:21 | 181 176-186 | 1/2 |
3.75 | 32:27 | 25 | 6:33 | 192 190-194 | 1/1 |
3.81 | 32:51 | 24 | 6:27 | 191 190-194 | 1/0 |
3.88 | 33:16 | 24 | 6:31 | 190 184-192 | 2/0 |
3.94 | 33:41 | 26 | 6:48 | 189 188-190 | 1/0 |
4.00 | 34:07 | 26 | 6:49 | 187 186-188 | 1/0 |
4.06 | 34:33 | 26 | 7:04 | 187 186-188 | 2/0 |
4.13 | 34:58 | 25 | 6:39 | 187 184-188 | 0/0 |
4.19 | 35:25 | 27 | 7:10 | 185 184-186 | 1/1 |
4.25 | 35:50 | 26 | 6:48 | 182 180-184 | 1/2 |
4.31 | 36:23 | 32 | 8:36 | 171 168-176 | 0/0 |
4.38 | 36:57 | 35 | 9:14 | 174 172-176 | 0/0 |
4.44 | 37:31 | 33 | 8:54 | 175 172-178 | 0/0 |
4.50 | 38:02 | 31 | 8:18 | 178 176-178 | 0/1 |
4.56 | 38:34 | 32 | 8:33 | 177 176-178 | 0/1 |
4.62 | 39:05 | 31 | 8:16 | 179 178-180 | 0/3 |
4.69 | 39:38 | 33 | 8:49 | 178 176-180 | 0/1 |
4.75 | 40:11 | 33 | 8:48 | 177 176-178 | 1/0 |
4.81 | 40:44 | 33 | 8:43 | 179 174-182 | 0/1 |
4.87 | 41:14 | 31 | 8:09 | 179 176-182 | 0/0 |
4.94 | 41:46 | 32 | 8:36 | 178 176-180 | 0/2 |
5.00 | 42:20 | 33 | 8:52 | 177 176-180 | 2/0 |
5.06 | 42:51 | 31 | 8:16 | 177 174-180 | 2/0 |
5.12 | 43:25 | 34 | 9:05 | 178 176-182 | 2/0 |
5.19 | 43:56 | 31 | 8:14 | 178 174-180 | 1/1 |
5.25 | 44:26 | 30 | 8:06 | 179 178-182 | 0/1 |
5.31 | 44:57 | 31 | 8:21 | 178 176-180 | 0/1 |
5.38 | 45:28 | 31 | 8:16 | 177 174-178 | 0/1 |
5.44 | 45:58 | 30 | 7:58 | 177 176-180 | 1/1 |
5.50 | 46:28 | 30 | 7:54 | 177 172-180 | 1/1 |
Elevation
Asc 78m,
Range 11m, Flat prediction 46:11
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
11 1.1% | 7:22 |
11 1.4% | 6:41 |
See your biggest climbs |
Cadence
182 (226 max)
Stride Length: 109cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 97.0 | 181 | 5.5 | 45:05 | 8:13 |
Walk | 3.0 | 120 | 0 | 1:25 | 1:53:28 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:13 | 7:13 | 57.68 |
5km | 24:15 | 7:48 | 58.38 |
5M | 40:21 | 8:04 | 57.07 |
10km | 50:55 | 8:12 | 56.44 |
10M | 1:24:42 | 8:28 | 56.05 |
Half | 1:53:05 | 8:38 | 55.10 |
20M | 2:57:50 | 8:54 | 55.52 |
Mara | 3:57:25 | 9:04 | 55.45 |
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