Wed 17th Apr 2019 at 5:00am by mickgent

Run > Intervals

  • Time
    1:16:10
  • Miles
    11.12
  • Min/mi
    6:51
  • Pacing
    85%
  • WAVA
    66.87
  • Stride(cm)
    133
  • Cals
    1292
  • Cadence
    176
  • Asc(m)
    176
  • 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
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
  • ▲ Map Layers
0mi in 0

Pace

2% 8% 16% 37% 32% 6%

Splits

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

Distance Time Mins/mi WAVA Fastest
400m 1:21 5:28 57.12% More
800m 3:07 6:17 57.31% More
1km 3:58 6:22 59.04% More
Mile 6:28 6:28 62.08% More
5k 20:51 6:43 65.37% More
5 miles 34:03 6:49 65.01% More
10k 42:50 6:54 64.46% More
10 miles 1:10:27 7:03 64.69% More

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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