Tue 2nd Apr 2019 at 4:00pm by Ally C

Run > Intervals
  • Time
    1:20:34
  • Miles
    11.61
  • Min/mi
    6:56
  • Pacing
    87%
  • WAVA
    69.44
  • Stride(cm)
    130
  • Cals
    1489
  • Cadence
    178
  • Asc(m)
    85
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

1 comments
Including 6 x 1200m and 2 min jog recoveries. Left groing still grumbling.
4:31 4:23 4:26 4:24 4:30 4:26
kenster
Good going....just had a pig between 2 pieces of bread for lunch, fecking stuffed now.

Pace

1% 8% 20% 34% 36%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.13 59 59 7:56 172 168-184 0/2
0.25 1:57 58 7:41 175 172-178 0/3
0.38 2:51 54 7:13 177 176-180 0/3
0.50 3:47 56 7:28 176 172-180 0/5
0.63 4:40 53 7:02 178 174-180 0/2
0.75 5:36 56 7:30 177 176-180 0/1
0.88 6:34 58 7:43 175 172-178 1/0
1.00 7:29 55 7:21 175 172-178 2/0
1.13 8:26 57 7:37 176 174-180 1/0
1.25 9:17 51 6:48 178 174-184 1/2
1.38 10:10 52 6:59 178 172-182 2/1
1.50 11:01 52 6:53 180 176-182 0/6
1.63 11:56 55 7:16 176 168-182 0/1
1.75 12:49 53 7:03 176 172-182 0/1
1.88 13:42 53 7:06 177 174-180 1/0
2.00 14:43 1:01 8:04 174 164-182 0/3
2.13 15:35 52 6:56 175 168-180 0/1
2.25 16:27 53 7:00 176 172-180 0/1
2.38 17:22 55 7:21 175 172-178 0/0
2.50 18:17 55 7:20 177 174-180 0/2
2.63 19:12 55 7:17 176 172-180 0/0
2.75 20:07 55 7:17 175 172-178 1/2
2.88 21:01 54 7:12 174 170-178 0/0
3.00 21:55 54 7:12 173 162-188 1/1
3.13 22:39 44 5:52 189 186-190 0/0
3.25 23:24 46 6:06 186 182-190 1/1
3.38 24:10 46 6:04 183 180-184 0/0
3.50 24:56 46 6:09 183 182-186 2/0
3.63 25:42 46 6:11 182 178-184 0/0
3.75 26:34 51 6:52 178 164-186 0/1
3.88 27:39 1:06 8:44 165 162-170 0/1
4.00 28:32 53 7:03 176 166-188 1/0
4.13 29:15 43 5:44 186 184-188 0/0
4.25 29:59 44 5:53 186 184-186 0/1
4.38 30:44 45 6:00 184 180-186 0/2
4.50 31:29 44 5:54 183 182-184 0/0
4.63 32:14 45 6:02 182 180-184 0/2
4.75 33:06 52 6:53 176 158-184 0/0
4.88 34:13 1:07 8:57 165 160-172 1/0
5.00 35:03 50 6:43 175 168-186 0/1
5.13 35:48 45 6:01 186 184-188 1/0
5.25 36:32 44 5:53 184 182-186 0/1
5.38 37:17 45 5:57 183 180-184 1/0
5.50 38:01 44 5:55 183 180-184 1/0
5.63 38:46 45 5:59 182 178-184 0/1
5.75 39:46 1:00 8:01 171 156-184 0/0
5.88 40:50 1:03 8:26 167 160-174 0/1
6.00 41:38 48 6:24 178 168-186 0/1
6.13 42:21 43 5:44 188 186-190 0/0
6.25 43:05 44 5:55 184 182-186 0/1
6.38 43:51 46 6:05 185 182-186 0/1
6.50 44:35 44 5:52 182 180-184 1/1
6.63 45:20 45 5:59 183 180-186 0/0
6.75 46:20 1:00 8:02 169 154-184 1/0
6.87 47:25 1:05 8:40 167 162-170 0/1
7.00 48:11 46 6:07 186 168-192 0/0
7.12 48:56 45 6:00 187 182-192 1/0
7.25 49:42 46 6:06 183 180-186 0/0
7.37 50:26 45 5:56 183 182-184 2/0
7.50 51:10 44 5:53 182 180-184 0/0
7.62 51:58 48 6:21 182 178-184 0/0
7.75 53:07 1:09 9:12 163 156-180 1/1
7.87 54:06 59 7:54 171 168-182 1/0
8.00 54:49 43 5:47 187 184-188 0/1
8.12 55:34 45 6:00 185 182-186 1/0
8.25 56:20 45 6:03 184 182-186 0/2
8.37 57:05 45 6:04 183 182-184 0/0
8.50 57:50 45 5:58 184 180-186 1/2
8.62 58:39 49 6:36 177 154-186 0/0
8.75 59:44 1:05 8:36 167 158-170 0/0
8.87 1:00:43 59 7:51 173 170-176 2/0
9.00 1:01:40 57 7:38 173 170-178 0/0
9.12 1:02:36 56 7:25 172 168-174 2/0
9.25 1:03:32 56 7:26 175 166-178 1/0
9.37 1:04:28 56 7:29 175 172-178 0/1
9.50 1:05:23 55 7:21 173 168-174 1/0
9.62 1:06:21 58 7:46 172 166-174 3/0
9.75 1:07:15 54 7:09 176 174-178 0/1
9.87 1:08:08 53 7:06 175 170-180 1/1
10.00 1:09:00 52 6:58 173 168-178 0/1
10.13 1:09:52 51 6:52 176 170-180 7/0
10.25 1:10:45 53 7:07 175 172-176 0/3
10.38 1:11:40 54 7:15 175 172-180 2/1
10.50 1:12:35 55 7:21 174 172-176 0/1
10.63 1:13:25 51 6:44 175 172-176 0/2
10.75 1:14:16 51 6:48 176 172-178 0/1
10.88 1:15:07 51 6:47 176 174-178 1/1
11.00 1:16:00 53 7:00 175 172-178 2/0
11.13 1:17:00 1:01 8:06 170 160-174 5/0
11.25 1:17:56 56 7:24 173 170-176 3/0
11.38 1:18:50 54 7:13 172 168-176 3/0
11.50 1:19:44 54 7:14 174 172-178 1/0
11.61 1:20:33 49 7:06 174 166-180 2/0

Elevation

Asc 85m, Range 32m, Flat prediction 1:20:17
Elevation Graph
Biggest Climbs (m) Min/mi
19 1.2% 7:13
See your biggest climbs

Cadence

178 (192 max) Stride Length: 130cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 177 11.6 1:20:33 6:56
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:25 5:42 57.05% More
800m 2:54 5:51 64.97% More
1km 3:39 5:52 67.56% More
Mile 6:24 6:24 65.55% More
5k 20:15 6:31 70.48% More
5 miles 32:45 6:33 70.87% More
10k 40:57 6:35 70.75% More
10 miles 1:08:29 6:51 69.89% More

Predictions

Dist Time Per Mile WAVA
1M 5:59 5:59 70.10
5km 19:55 6:25 71.64
5M 32:59 6:36 70.37
10km 41:32 6:41 69.77
10M 1:08:47 6:53 69.60
Half 1:31:34 6:59 68.62
20M 2:23:24 7:10 69.43
Mara 3:10:55 7:17 69.54
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