Wed 17th Apr 2019 at 5:00am by mickgent
Run > Intervals
- 0 👍
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Time
1:16:10
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Miles 11.12
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Min/mi 6:51
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Pacing
85%
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WAVA
66.87
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Stride(cm)
133
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Cals
1292
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Cadence
176
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Asc(m)
176
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Surface
Road
Notes & Comments
(3 GIRI VELOCI + 1 RECUPERO) X 4
1) 3.37 3.34 3.30 3.52
2) 3.18 3.27 3.27 3.55
3) 3.23 3.25 3.24 3.51
4) 3.26 3.23 3.26 3.56
1) 3.37 3.34 3.30 3.52
2) 3.18 3.27 3.27 3.55
3) 3.23 3.25 3.24 3.51
4) 3.26 3.23 3.26 3.56
9:43 3:38 3:35 3:31 3:52 3:19 3:27 3:27 3:55 3:23 3:25 3:25 3:52 3:26 3:24 3:26 3:57 9:25
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. |
---|---|---|---|---|---|
0.13 | 1:14 | 1:14 | 9:49 | 165 124-168 | 2/0 |
0.25 | 2:14 | 1:00 | 7:59 | 168 168-170 | 4/0 |
0.38 | 3:13 | 59 | 7:53 | 169 168-170 | 0/1 |
0.50 | 4:01 | 48 | 6:27 | 170 168-176 | 1/2 |
0.63 | 4:59 | 58 | 7:40 | 170 168-172 | 0/2 |
0.75 | 5:56 | 57 | 7:39 | 168 168-170 | 3/0 |
0.88 | 7:02 | 1:06 | 8:47 | 168 168-170 | 2/0 |
1.00 | 7:52 | 51 | 6:45 | 169 168-170 | 0/1 |
1.13 | 8:44 | 52 | 6:52 | 172 170-176 | 1/7 |
1.25 | 9:50 | 1:06 | 8:48 | 171 168-180 | 3/0 |
1.38 | 10:48 | 58 | 7:40 | 179 178-180 | 4/1 |
1.50 | 11:31 | 43 | 5:47 | 178 178-180 | 2/2 |
1.63 | 12:14 | 43 | 5:47 | 180 178-180 | 2/5 |
1.75 | 13:13 | 59 | 7:49 | 178 178-180 | 2/0 |
1.88 | 14:10 | 57 | 7:34 | 177 174-178 | 4/0 |
2.00 | 14:55 | 46 | 6:04 | 178 176-180 | 1/2 |
2.13 | 15:37 | 42 | 5:39 | 180 178-186 | 1/6 |
2.25 | 16:34 | 57 | 7:34 | 178 178-180 | 1/2 |
2.38 | 17:26 | 52 | 6:58 | 178 176-180 | 5/1 |
2.50 | 18:18 | 51 | 6:50 | 179 178-186 | 0/1 |
2.63 | 18:56 | 39 | 5:09 | 180 178-184 | 3/5 |
2.75 | 19:46 | 50 | 6:37 | 179 178-180 | 1/2 |
2.88 | 20:38 | 52 | 6:58 | 176 168-180 | 3/0 |
3.00 | 21:41 | 1:03 | 8:24 | 170 168-176 | 2/2 |
3.13 | 22:24 | 43 | 5:46 | 175 170-186 | 1/2 |
3.25 | 23:19 | 54 | 7:15 | 177 172-186 | 0/7 |
3.38 | 24:19 | 1:00 | 8:03 | 175 172-186 | 2/1 |
3.50 | 25:07 | 48 | 6:25 | 186 182-186 | 3/1 |
3.63 | 25:50 | 43 | 5:46 | 185 182-186 | 1/2 |
3.75 | 26:38 | 48 | 6:22 | 184 182-186 | 0/5 |
3.88 | 27:28 | 49 | 6:36 | 180 178-182 | 1/0 |
4.00 | 28:27 | 59 | 7:51 | 181 178-186 | 3/0 |
4.13 | 29:11 | 45 | 5:58 | 179 178-180 | 1/1 |
4.25 | 30:04 | 52 | 6:58 | 181 180-184 | 0/4 |
4.38 | 30:53 | 49 | 6:35 | 179 178-182 | 2/1 |
4.50 | 31:52 | 59 | 7:50 | 179 178-180 | 3/0 |
4.63 | 32:38 | 46 | 6:10 | 179 178-180 | 1/1 |
4.75 | 33:29 | 51 | 6:50 | 182 180-186 | 0/4 |
4.88 | 34:19 | 50 | 6:38 | 179 178-182 | 2/1 |
5.00 | 35:22 | 1:03 | 8:24 | 172 170-180 | 3/1 |
5.13 | 36:17 | 55 | 7:23 | 171 168-176 | 1/1 |
5.25 | 37:12 | 54 | 7:15 | 174 172-176 | 0/5 |
5.38 | 38:08 | 56 | 7:30 | 173 172-176 | 2/0 |
5.50 | 39:03 | 55 | 7:18 | 182 172-186 | 4/0 |
5.63 | 39:57 | 54 | 7:11 | 183 178-186 | 0/1 |
5.75 | 40:46 | 50 | 6:37 | 183 178-186 | 0/4 |
5.88 | 41:34 | 48 | 6:20 | 180 178-182 | 2/1 |
6.00 | 42:26 | 52 | 6:54 | 179 178-180 | 4/0 |
6.13 | 43:16 | 50 | 6:40 | 179 178-180 | 0/1 |
6.25 | 44:08 | 52 | 6:55 | 182 180-186 | 0/4 |
6.38 | 44:54 | 46 | 6:11 | 181 178-186 | 1/1 |
6.50 | 45:45 | 51 | 6:45 | 182 180-186 | 4/0 |
6.63 | 46:38 | 54 | 7:08 | 180 178-186 | 0/1 |
6.75 | 47:29 | 51 | 6:45 | 183 182-186 | 0/5 |
6.87 | 48:18 | 50 | 6:38 | 180 178-182 | 2/1 |
7.00 | 49:18 | 1:00 | 7:59 | 169 100-186 | 5/1 |
7.12 | 50:15 | 57 | 7:36 | 170 168-172 | 0/1 |
7.25 | 51:12 | 57 | 7:34 | 174 172-176 | 1/5 |
7.37 | 52:08 | 56 | 7:31 | 172 170-176 | 2/1 |
7.50 | 52:59 | 51 | 6:44 | 181 172-186 | 4/0 |
7.62 | 53:53 | 54 | 7:15 | 183 182-186 | 0/1 |
7.75 | 54:47 | 53 | 7:06 | 184 182-186 | 0/4 |
7.87 | 55:34 | 47 | 6:18 | 182 180-186 | 1/1 |
8.00 | 56:26 | 52 | 6:54 | 182 180-186 | 4/0 |
8.12 | 57:19 | 54 | 7:08 | 183 182-186 | 0/1 |
8.25 | 58:08 | 49 | 6:34 | 183 182-186 | 1/5 |
8.37 | 58:58 | 50 | 6:39 | 180 178-186 | 2/2 |
8.50 | 59:51 | 52 | 6:59 | 181 178-186 | 4/0 |
8.62 | 1:00:42 | 51 | 6:52 | 181 178-184 | 0/1 |
8.75 | 1:01:33 | 50 | 6:44 | 182 178-186 | 1/5 |
8.87 | 1:02:23 | 50 | 6:40 | 181 178-186 | 2/2 |
9.00 | 1:03:19 | 56 | 7:31 | 174 168-180 | 4/0 |
9.12 | 1:04:19 | 1:00 | 8:00 | 172 170-176 | 0/1 |
9.25 | 1:05:14 | 56 | 7:24 | 174 172-176 | 1/5 |
9.37 | 1:06:08 | 53 | 7:06 | 174 172-176 | 2/2 |
9.50 | 1:07:08 | 1:01 | 8:06 | 171 168-172 | 3/0 |
9.62 | 1:08:09 | 1:01 | 8:05 | 172 170-176 | 0/1 |
9.75 | 1:09:03 | 54 | 7:12 | 173 172-176 | 1/3 |
9.87 | 1:09:55 | 52 | 6:53 | 173 172-176 | 0/2 |
10.00 | 1:10:58 | 1:03 | 8:27 | 170 168-172 | 4/0 |
10.13 | 1:11:57 | 59 | 7:55 | 170 170-170 | 2/0 |
10.25 | 1:12:54 | 57 | 7:34 | 173 172-176 | 1/1 |
10.38 | 1:13:43 | 49 | 6:28 | 174 172-176 | 0/4 |
10.50 | 1:14:49 | 1:06 | 8:48 | 170 162-176 | 3/1 |
10.63 | 1:15:39 | 50 | 6:43 | 174 170-176 | 0/2 |
10.70 | 1:16:08 | 28 | 6:35 | 171 166-174 | 0/1 |
Elevation
Asc 176m,
Range 9m, Flat prediction 1:16:10
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
176 (186 max)
Stride Length: 133cm
Run: 99.9%
Walk: 0.1%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 4:52 | 4:52 | 82.40 |
5km | 17:45 | 5:43 | 76.80 |
5M | 30:34 | 6:07 | 72.43 |
10km | 39:11 | 6:18 | 70.47 |
10M | 1:07:28 | 6:45 | 67.55 |
Half | 1:31:51 | 7:01 | 65.09 |
20M | 2:28:56 | 7:27 | 63.61 |
Mara | 3:22:44 | 7:44 | 62.31 |
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