Wed 29th May 2019 at 6:00pm by Jonny1616

Run > Intervals

rain

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Time
49:49
Miles
7.50
Min/mi
6:39
Pacing
27%
WAVA
66.61
Stride(cm)
137
Cals
965
Cadence
177
Asc(m)
75
Surface
Road

Notes & Comments

w/u, 10 x 500m wi 69secs shuffle, w/d

Split Summary
===
1) 1m - 7:10(7:10/m) 130cal 8.37/8.85mph
2) 1m - 6:59(6:59/m) 131cal 8.58/9.56mph
3) 0.1m - 42(7:02/m) 12cal 8.52/10.94mph
4) 0.31m - 1:34(5:03/m) 39cal 11.87/12.42mph
5) 0.12m - 1:09(9:37/m) 16cal 6.24/11.61mph
6) 0.31m - 1:35(5:05/m) 39cal 11.8/11.92mph
7) 0.12m - 1:09(9:45/m) 16cal 6.15/11.59mph
8) 0.31m - 1:35(5:06/m) 39cal 11.77/11.81mph
9) 0.12m - 1:09(9:54/m) 16cal 6.06/11.65mph
10) 0.31m - 1:33(5:00/m) 38cal 11.99/12mph
11) 0.13m - 1:09(9:09/m) 17cal 6.55/11.75mph
12) 0.31m - 1:35(5:05/m) 38cal 11.79/12.06mph
13) 0.12m - 1:09(9:57/m) 16cal 6.03/11.61mph
14) 0.31m - 1:34(5:04/m) 39cal 11.85/12.25mph
15) 0.12m - 1:09(9:27/m) 17cal 6.35/11.61mph
16) 0.31m - 1:35(5:05/m) 39cal 11.79/11.96mph
17) 0.12m - 1:09(9:55/m) 16cal 6.05/11.59mph
18) 0.31m - 1:35(5:06/m) 39cal 11.76/11.92mph
19) 0.12m - 1:09(9:13/m) 17cal 6.51/11.56mph
20) 0.31m - 1:34(5:03/m) 39cal 11.87/12.11mph
21) 0.12m - 1:09(9:53/m) 16cal 6.07/11.71mph
22) 0.31m - 1:35(5:05/m) 38cal 11.79/12.06mph
23) 0.14m - 1:09(8:27/m) 17cal 7.09/11.71mph
24) 1m - 7:04(7:04/m) 130cal 8.49/8.93mph
25) 0.08m - 37(7:18/m) 11cal 8.23/8.7mph

7:10 6:59 42 1:34 1:09 1:35 1:09 1:35 1:09 1:33 1:09 1:35 1:09 1:34 1:09 1:35 1:09 1:35 1:09 1:34 1:09 1:35 1:09 7:04 37

Pin Map

0mi in 0

Pace

43%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:00	1:00 +1	7:58	171 170-172	2/0
0.25	1:56	56	7:29	172 170-172	4/0
0.38	2:49	54	7:09	170 168-172	0/3
0.50	3:41	51	6:50	171 170-172	1/2
0.63	4:35	54	7:10	172 170-174	1/1
0.75	5:28	53	7:05	171 170-172	1/0
0.88	6:20	52	7:00	172 172-174	0/2
1.00	7:11	51	6:51	172 168-174	0/2
1.13	8:04	53	7:01	173 172-174	2/0
1.25	8:57	53	7:03	172 172-174	1/1
1.38	9:48	51	6:50	173 172-174	1/0
1.50	10:41	53	7:01	173 172-174	2/2
1.63	11:33	52	6:59	172 172-174	1/3
1.75	12:25	52	6:57	172 172-174	1/0
1.88	13:19	53	7:06	174 172-176	2/0
2.00	14:11	52	6:59	171 168-174	1/3
2.13	18:27	4:16 +3:38	34:08	173 166-194	2/1
2.25	19:15	48	6:27	188 186-192	1/0
2.38	19:55	39	5:15	188 186-190	1/1
2.50	20:58	1:04	8:30	171 162-188	2/1
2.63	21:44	45	6:01	182 164-190	1/1
2.75	22:21	38	5:02	188 186-192	0/1
2.88	23:07	46	6:10	181 164-188	0/1
3.00	24:10	1:02	8:17	171 164-190	1/1
3.13	24:48	39	5:10	188 186-190	0/0
3.25	25:27	39	5:10	187 184-190	1/1
3.38	26:37	1:10	9:18	170 162-188	3/1
3.50	27:17	40	5:19	186 164-192	1/2
3.63	27:54	37	4:59	187 186-190	1/1
3.75	28:46	52	6:53	179 162-190	0/1
3.88	29:41	55	7:20	173 164-192	2/1
4.00	30:19	38	5:06	188 186-192	0/0
4.13	30:57	38	5:07	188 184-190	1/2
4.25	32:06	1:08	9:08	166 162-186	2/1
4.38	32:46	41	5:24	189 186-192	1/1
4.50	33:25	38	5:06	186 184-188	0/1
4.63	34:21	56	7:28	177 164-188	0/1
4.75	35:12	51	6:48	178 162-190	2/1
4.88	35:51	39	5:15	188 186-190	1/0
5.00	36:31	40	5:17	187 184-188	0/2
5.13	37:39	1:08	9:06	169 162-192	2/1
5.25	38:18	39	5:15	189 186-192	2/1
5.38	38:57	39	5:14	186 184-188	0/1
5.50	39:57	59	7:55	173 162-188	1/1
5.63	40:44	47	6:20	180 164-192	1/1
5.75	41:23	39	5:11	187 186-188	1/0
5.88	42:06	42	5:39	185 162-190	0/2
6.00	43:12	1:07	8:54	169 162-194	2/2
6.13	43:50	37	5:00	188 186-190	2/0
6.25	44:28	38	5:07	187 186-188	0/1
6.38	45:30	1:01	8:09	172 164-188	1/1
6.50	46:22	52	7:00	169 166-170	1/0
6.63	47:15	53	7:06	169 168-170	1/0
6.75	48:09	54	7:11	168 168-170	1/2
6.87	49:03	54	7:10	169 166-170	2/2
7.00	49:57	54	7:12	170 168-170	2/0
7.12	50:49	53	7:00	170 168-172	0/1
7.25	51:42	53	7:00	170 168-170	0/2
7.37	52:34	52	6:55	172 168-174	1/1
7.50	53:27	53	7:08	170 168-172	3/0
7.50	53:29	2	15:50	170 170-170	0/0

Elevation

Asc 75m, Range 10m, Flat prediction 49:49

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

177 (194 max) Stride Length: 137cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.6	176	7.5	49:51	7:08
Walk	0.0	0	0	0	NAN:00:00
Pause	6.4	-	-	3:38	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:14	4:57	62.16%	More
800m	3:01	6:03	58.36%	More
1km	3:38	5:50	63.33%	More
Mile	6:06	6:06	64.73%	More
5k	19:32	6:17	68.74%	More
5 miles	32:07	6:25	67.89%	More
10k	44:04	7:06	61.73%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:53	5:53	67.18
5km	19:34	6:18	68.65
5M	32:25	6:29	67.25
10km	40:49	6:34	66.65
10M	1:07:35	6:46	66.45
Half	1:29:58	6:52	65.51
20M	2:20:54	7:03	66.28
Mara	3:07:35	7:10	66.38

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