Thu 30th May 2019 at 5:00pm by icemaiden
Run > Intervals
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Time
1:00:43
-
Miles 5.07
-
Min/mi 11:59
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Pacing
74%
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WAVA
47.05
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Stride(cm)
82
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Cals
472
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Cadence
163
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Asc(m)
98
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Surface
Road
Notes & Comments
Split Summary
===
1) 1.05m - 12:34(11:56/m) 104cal 5.03/0mph
2) 0.25m - 2:22(9:27/m) 25cal 6.35/0mph
3) 0.12m - 2:00(17:07/m) 8cal 3.51/0mph
4) 0.25m - 2:22(9:28/m) 26cal 6.33/0mph
5) 0.12m - 2:00(16:21/m) 8cal 3.67/0mph
6) 0.25m - 2:19(9:14/m) 26cal 6.49/0mph
7) 0.12m - 2:00(16:10/m) 9cal 3.71/0mph
8) 0.25m - 2:12(8:49/m) 26cal 6.81/0mph
9) 0.12m - 2:00(16:52/m) 8cal 3.56/0mph
10) 0.25m - 2:16(9:03/m) 25cal 6.63/0mph
11) 0.12m - 2:00(16:09/m) 10cal 3.72/0mph
12) 0.25m - 2:09(8:37/m) 25cal 6.96/0mph
13) 0.11m - 2:00(17:49/m) 9cal 3.37/0mph
14) 0.25m - 2:14(8:57/m) 26cal 6.7/0mph
15) 0.12m - 2:00(16:51/m) 9cal 3.56/0mph
16) 0.25m - 2:16(9:04/m) 25cal 6.62/0mph
17) 0.12m - 2:00(16:55/m) 9cal 3.55/0mph
18) 0.25m - 2:24(9:35/m) 25cal 6.26/0mph
19) 0.12m - 2:00(17:19/m) 8cal 3.46/0mph
20) 0.25m - 2:15(9:01/m) 26cal 6.65/0mph
21) 0.44m - 7:20(16:37/m) 35cal 3.61/0mph
===
1) 1.05m - 12:34(11:56/m) 104cal 5.03/0mph
2) 0.25m - 2:22(9:27/m) 25cal 6.35/0mph
3) 0.12m - 2:00(17:07/m) 8cal 3.51/0mph
4) 0.25m - 2:22(9:28/m) 26cal 6.33/0mph
5) 0.12m - 2:00(16:21/m) 8cal 3.67/0mph
6) 0.25m - 2:19(9:14/m) 26cal 6.49/0mph
7) 0.12m - 2:00(16:10/m) 9cal 3.71/0mph
8) 0.25m - 2:12(8:49/m) 26cal 6.81/0mph
9) 0.12m - 2:00(16:52/m) 8cal 3.56/0mph
10) 0.25m - 2:16(9:03/m) 25cal 6.63/0mph
11) 0.12m - 2:00(16:09/m) 10cal 3.72/0mph
12) 0.25m - 2:09(8:37/m) 25cal 6.96/0mph
13) 0.11m - 2:00(17:49/m) 9cal 3.37/0mph
14) 0.25m - 2:14(8:57/m) 26cal 6.7/0mph
15) 0.12m - 2:00(16:51/m) 9cal 3.56/0mph
16) 0.25m - 2:16(9:04/m) 25cal 6.62/0mph
17) 0.12m - 2:00(16:55/m) 9cal 3.55/0mph
18) 0.25m - 2:24(9:35/m) 25cal 6.26/0mph
19) 0.12m - 2:00(17:19/m) 8cal 3.46/0mph
20) 0.25m - 2:15(9:01/m) 26cal 6.65/0mph
21) 0.44m - 7:20(16:37/m) 35cal 3.61/0mph
12:34 2:22 2:00 2:22 2:00 2:19 2:00 2:12 2:00 2:16 2:00 2:09 2:00 2:14 2:00 2:16 2:00 2:24 2:00 2:15 7:20
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 43 | 43 | 11:35 | 173 170-174 | 0/1 |
0.13 | 1:27 | 43 | 11:29 | 174 172-176 | 1/1 |
0.19 | 2:15 | 49 | 12:57 | 174 172-174 | 2/0 |
0.25 | 2:58 | 43 | 11:26 | 175 174-176 | 1/2 |
0.31 | 3:41 | 43 | 11:29 | 178 174-188 | 1/0 |
0.38 | 4:26 | 45 | 11:57 | 174 170-180 | 5/0 |
0.44 | 5:07 | 41 | 11:00 | 174 172-176 | 3/1 |
0.50 | 5:47 | 40 | 10:38 | 176 174-178 | 2/0 |
0.56 | 6:32 | 45 | 12:00 | 173 118-178 | 1/0 |
0.63 | 7:11 | 40 | 10:32 | 176 174-178 | 0/1 |
0.69 | 7:54 | 42 | 11:15 | 177 172-178 | 1/1 |
0.75 | 8:44 | 51 | 13:29 | 150 116-174 | 0/1 |
0.81 | 9:21 | 37 | 9:46 | 178 162-248 | 1/1 |
0.88 | 10:01 | 40 | 10:40 | 177 174-178 | 0/1 |
0.94 | 10:49 | 49 | 12:56 | 160 116-178 | 0/2 |
1.00 | 11:44 | 54 | 14:32 | 157 116-174 | 3/1 |
1.06 | 12:38 | 54 | 14:23 | 125 116-232 | 5/2 |
1.13 | 13:13 | 35 | 9:23 | 180 116-188 | 0/3 |
1.19 | 13:51 | 38 | 10:08 | 183 180-188 | 2/0 |
1.25 | 14:28 | 37 | 9:57 | 182 180-186 | 0/1 |
1.31 | 15:07 | 38 | 10:13 | 181 170-184 | 1/1 |
1.38 | 16:11 | 1:05 | 17:15 | 118 116-122 | 2/1 |
1.44 | 17:04 | 53 | 14:07 | 125 116-180 | 2/1 |
1.50 | 17:38 | 34 | 9:04 | 183 180-188 | 1/1 |
1.56 | 18:19 | 41 | 10:48 | 182 180-188 | 0/2 |
1.63 | 18:53 | 34 | 9:01 | 185 182-188 | 0/1 |
1.69 | 19:35 | 42 | 11:17 | 185 116-246 | 0/1 |
1.75 | 20:37 | 1:02 | 16:29 | 121 116-134 | 0/1 |
1.81 | 21:29 | 52 | 13:51 | 134 116-182 | 1/0 |
1.88 | 22:05 | 36 | 9:34 | 185 184-186 | 1/1 |
1.94 | 22:38 | 34 | 9:02 | 185 180-188 | 2/3 |
2.00 | 23:13 | 34 | 9:06 | 185 182-186 | 0/4 |
2.06 | 23:55 | 43 | 11:24 | 169 116-190 | 1/2 |
2.13 | 24:58 | 1:02 | 16:36 | 116 116-116 | 1/1 |
2.19 | 25:47 | 49 | 13:04 | 130 108-188 | 0/1 |
2.25 | 26:19 | 32 | 8:32 | 188 182-192 | 0/3 |
2.31 | 26:53 | 35 | 9:17 | 182 174-192 | 2/0 |
2.38 | 27:24 | 31 | 8:09 | 190 188-192 | 0/0 |
2.44 | 28:10 | 46 | 12:15 | 170 116-192 | 1/0 |
2.50 | 29:14 | 1:04 | 17:06 | 116 114-116 | 1/0 |
2.56 | 30:03 | 49 | 13:05 | 133 116-178 | 0/1 |
2.63 | 30:38 | 35 | 9:22 | 189 186-192 | 0/0 |
2.69 | 31:12 | 34 | 9:09 | 191 190-192 | 0/1 |
2.75 | 31:48 | 36 | 9:29 | 190 190-192 | 1/1 |
2.81 | 32:26 | 38 | 10:01 | 183 134-194 | 3/1 |
2.88 | 33:34 | 1:08 | 18:14 | 117 116-134 | 1/2 |
2.94 | 34:19 | 45 | 11:55 | 146 116-188 | 0/1 |
3.00 | 34:50 | 31 | 8:20 | 190 188-194 | 1/1 |
3.06 | 35:23 | 33 | 8:56 | 189 174-194 | 1/1 |
3.13 | 35:57 | 34 | 9:06 | 190 188-192 | 0/3 |
3.19 | 36:45 | 47 | 12:38 | 162 116-192 | 2/0 |
3.25 | 37:52 | 1:07 | 17:50 | 116 116-120 | 1/1 |
3.31 | 38:36 | 44 | 11:49 | 170 116-194 | 0/1 |
3.38 | 39:08 | 32 | 8:36 | 190 188-194 | 1/1 |
3.44 | 39:42 | 34 | 9:00 | 186 180-190 | 0/1 |
3.50 | 40:16 | 34 | 9:04 | 189 186-190 | 1/1 |
3.56 | 41:11 | 55 | 14:38 | 148 116-190 | 1/1 |
3.63 | 42:13 | 1:02 | 16:31 | 116 116-116 | 1/0 |
3.69 | 42:55 | 42 | 11:17 | 160 116-190 | 2/1 |
3.75 | 43:28 | 33 | 8:56 | 189 186-190 | 0/1 |
3.81 | 44:03 | 34 | 9:07 | 190 188-190 | 2/1 |
3.88 | 44:36 | 34 | 8:58 | 188 178-190 | 1/1 |
3.94 | 45:33 | 57 | 15:06 | 145 116-188 | 2/0 |
4.00 | 46:37 | 1:04 | 17:05 | 124 116-132 | 2/0 |
4.06 | 47:16 | 39 | 10:19 | 167 116-188 | 2/1 |
4.13 | 47:52 | 37 | 9:46 | 184 182-188 | 0/2 |
4.19 | 48:27 | 35 | 9:14 | 188 184-190 | 0/4 |
4.25 | 49:04 | 37 | 9:45 | 185 168-188 | 1/1 |
4.31 | 50:02 | 59 | 15:41 | 137 116-188 | 1/0 |
4.38 | 51:09 | 1:06 | 17:43 | 117 114-178 | 0/1 |
4.44 | 51:40 | 32 | 8:27 | 187 178-192 | 1/0 |
4.50 | 52:15 | 34 | 9:12 | 190 186-192 | 1/1 |
4.56 | 52:48 | 33 | 8:45 | 193 192-196 | 0/2 |
4.62 | 53:25 | 37 | 9:50 | 189 184-196 | 1/0 |
4.69 | 54:35 | 1:10 | 18:45 | 125 116-184 | 2/1 |
4.75 | 55:53 | 1:18 | 20:52 | 130 116-182 | 1/3 |
4.81 | 56:46 | 53 | 14:01 | 170 116-184 | 1/1 |
4.87 | 57:36 | 50 | 13:21 | 165 116-184 | 1/2 |
4.94 | 58:38 | 1:02 | 16:30 | 116 116-116 | 1/1 |
5.00 | 59:38 | 1:00 | 16:01 | 116 116-116 | 0/1 |
5.06 | 1:00:41 | 1:03 | 16:46 | 116 116-116 | 0/1 |
5.06 | 1:00:43 | 2 | 17:58 | - | 0/0 |
Elevation
Asc 98m,
Range 16m, Flat prediction 1:00:43
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
163 (248 max)
Stride Length: 82cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 68.8 | 183 | 4 | 41:47 | 10:30 |
Walk | 30.7 | 117 | 1.1 | 18:40 | 17:13 |
Still | 0.5 | - | - | 16 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:38 | 10:38 | 46.39 |
5km | 35:54 | 11:33 | 48.01 |
5M | 59:49 | 11:58 | 47.07 |
10km | 1:15:32 | 12:09 | 46.70 |
10M | 2:05:52 | 12:35 | 46.24 |
Half | 2:48:12 | 12:50 | 45.22 |
20M | 4:24:53 | 13:15 | 45.25 |
Mara | 5:53:56 | 13:31 | 44.91 |
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