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Tue 21st May 2019 at 7:00am by fetcheveryone

Run > Intervals

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Time
28:50
Miles
2.75
Min/mi
10:29
Pacing
8.7%
WAVA
42.29
Stride(cm)
93
Cadence
165
Asc(m)
19
Surface
Road

Notes & Comments

5 x 0.5mi with 3 min recoveries. Was supposed to be around 3:40 for each.

3:25, 3:17, 3:21, 3:19, 3:28

Pleased with the efforts. Last one was a bit of a drop, but (EWWW ALERT) I felt like my guts were about to make a protest during it, and had to stay 'focused' :-)

Overall, felt really good, nicely inside the target pace, and no hip/groin discomfort either. Right knee being a tiny bit uncomfortable during warm up mile. If I've got a worse knee, it's usually the left. Possibly related to same touch rugby injury?

Happy :-)

Split Summary
===
1) 1m - 9:31(9:29/m) 89/103rpm 6.26/10.29mph
2) 1m - 11:42(11:43/m) 78/103rpm 5.14/10.96mph
3) 0.75m - 7:38(10:11/m) 83/102rpm 5.82/10.29mph

9:31 11:42 7:38

Pin Map

0mi in 0

Pace

16%

80%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	27	27	7:06	199 198-200	0/0
0.13	51	24	6:31	194 194-196	0/1
0.19	1:17	26	6:50	194 192-194	0/0
0.25	1:42	25	6:46	192 192-194	1/0
0.31	2:08	26	6:58	192 192-192	0/0
0.38	2:35	27	7:06	192 192-194	0/0
0.44	3:01	26	6:51	194 192-194	0/2
0.50	3:28	27	7:14	192 190-194	0/2
0.56	6:25	2:57	47:15	129 82-206	0/0
0.63	7:03	38	10:10	201 200-202	2/0
0.69	7:27	24	6:27	198 198-200	1/0
0.75	7:51	23	6:14	197 196-198	1/0
0.81	8:16	25	6:46	196 196-196	0/1
0.88	8:41	25	6:38	196 196-196	0/1
0.94	9:06	26	6:50	197 196-198	1/0
1.00	9:31	25	6:35	198 198-198	0/0
1.06	11:46	2:15	35:57	123 72-198	0/1
1.13	12:58	1:12	19:06	121 84-204	1/0
1.19	13:23	25	6:44	201 200-204	0/0
1.25	13:49	26	6:58	198 198-200	0/1
1.31	14:12	23	6:15	198 198-198	1/0
1.38	14:40	28	7:20	196 196-198	0/0
1.44	15:05	25	6:48	196 194-196	0/0
1.50	15:31	26	6:58	196 194-198	0/0
1.56	15:57	26	6:54	198 196-198	0/2
1.63	16:51	53	14:11	124 94-196	0/1
1.69	19:11	2:20	37:25	115 82-206	0/0
1.75	19:35	24	6:20	205 204-206	2/0
1.81	19:58	23	6:10	204 202-204	2/0
1.88	20:23	25	6:46	202 200-202	0/0
1.94	20:48	25	6:35	200 198-202	0/0
2.00	21:13	26	6:50	198 198-198	0/1
2.06	21:40	27	7:06	197 196-198	0/0
2.13	22:05	25	6:47	198 196-200	1/0
2.19	23:03	57	15:16	154 86-198	0/0
2.25	24:34	1:32	24:24	100 92-102	0/0
2.31	25:46	1:11	19:02	154 90-204	0/0
2.38	26:12	27	7:06	200 200-202	0/0
2.44	26:40	28	7:21	200 200-200	0/1
2.50	27:04	25	6:34	197 196-200	1/0
2.56	27:29	25	6:42	195 194-196	0/0
2.63	27:55	26	6:54	193 190-194	1/0
2.69	28:28	33	8:44	190 190-194	0/1
2.75	28:50	22	6:19	190 188-190	0/0

Elevation

Asc 19m, Range 5m, Flat prediction 28:50

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

165 (206 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	63.2	194	2.5	18:14	7:10
Walk	30.3	102	0.2	8:45	43:09
Still	6.4	-	-	1:51	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:13	50.85%	More
800m	3:14	6:30	56.41%	More
1km	6:30	10:28	36.59%	More
Mile	9:02	9:02	45.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:52	9:52	41.25
5km	32:49	10:34	42.17
5M	54:20	10:52	41.38
10km	1:08:25	11:01	41.00
10M	1:53:18	11:20	40.88
Half	2:30:50	11:31	40.29
20M	3:56:12	11:49	40.77
Mara	5:14:29	12:00	40.83

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