Thu 30th May 2019 at 7:00pm by Keegan
Run > Intervals
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Time
52:39
-
Miles 4.64
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Min/mi 11:21
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Pacing
0%
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WAVA
38.42
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Stride(cm)
85
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Cals
577
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Cadence
167
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Asc(m)
34
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Surface
Track
Notes & Comments
Split Summary
===
1) 0.59m - 5:16(8:51/m) 76cal 6.78/11.63mph
2) 0.51m - 3:01(5:58/m) 64cal 10.04/12.59mph
3) 0.04m - 3:36(1:42:01/m) 3cal 0.59/9.91mph
4) 0.51m - 3:04(6:03/m) 65cal 9.91/11.52mph
5) 0.02m - 3:00(2:20:00/m) 2cal 0.43/9.75mph
6) 0.51m - 3:03(6:02/m) 65cal 9.95/11.27mph
7) 0.02m - 2:35(1:51:15/m) 2cal 0.54/9.77mph
8) 0.29m - 1:50(6:27/m) 36cal 9.3/10.4mph
9) 0.06m - 3:09(50:35/m) 5cal 1.19/9.16mph
10) 0.51m - 3:07(6:05/m) 66cal 9.87/11.79mph
11) 0.02m - 1:31(1:34:15/m) 2cal 0.64/9.5mph
12) 0.51m - 3:28(6:50/m) 65cal 8.78/9.93mph
13) 0.02m - 1:07(55:51/m) 2cal 1.07/8.52mph
14) 0.51m - 3:24(6:44/m) 65cal 8.92/10mph
15) 0.02m - 3:07(2:10:55/m) 3cal 0.46/8.85mph
16) 0.26m - 5:33(21:06/m) 24cal 2.84/3.17mph
17) 0.25m - 2:47(11:05/m) 32cal 5.42/5.87mph
===
1) 0.59m - 5:16(8:51/m) 76cal 6.78/11.63mph
2) 0.51m - 3:01(5:58/m) 64cal 10.04/12.59mph
3) 0.04m - 3:36(1:42:01/m) 3cal 0.59/9.91mph
4) 0.51m - 3:04(6:03/m) 65cal 9.91/11.52mph
5) 0.02m - 3:00(2:20:00/m) 2cal 0.43/9.75mph
6) 0.51m - 3:03(6:02/m) 65cal 9.95/11.27mph
7) 0.02m - 2:35(1:51:15/m) 2cal 0.54/9.77mph
8) 0.29m - 1:50(6:27/m) 36cal 9.3/10.4mph
9) 0.06m - 3:09(50:35/m) 5cal 1.19/9.16mph
10) 0.51m - 3:07(6:05/m) 66cal 9.87/11.79mph
11) 0.02m - 1:31(1:34:15/m) 2cal 0.64/9.5mph
12) 0.51m - 3:28(6:50/m) 65cal 8.78/9.93mph
13) 0.02m - 1:07(55:51/m) 2cal 1.07/8.52mph
14) 0.51m - 3:24(6:44/m) 65cal 8.92/10mph
15) 0.02m - 3:07(2:10:55/m) 3cal 0.46/8.85mph
16) 0.26m - 5:33(21:06/m) 24cal 2.84/3.17mph
17) 0.25m - 2:47(11:05/m) 32cal 5.42/5.87mph
5:16 3:01 3:36 3:04 3:00 3:03 2:35 1:50 3:09 3:07 1:31 3:28 1:07 3:24 3:07 5:33 2:47
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 38 | 38 | 10:13 | 163 162-164 | 0/0 |
0.13 | 1:13 | 35 | 9:18 | 164 162-166 | 1/0 |
0.19 | 1:49 | 36 | 9:34 | 164 162-166 | 0/0 |
0.25 | 2:21 | 32 | 8:39 | 165 164-166 | 0/0 |
0.31 | 2:56 | 34 | 9:09 | 163 162-166 | 0/0 |
0.38 | 3:27 | 32 | 8:26 | 168 166-170 | 1/1 |
0.44 | 4:01 | 34 | 9:03 | 166 164-166 | 0/0 |
0.50 | 4:36 | 34 | 9:05 | 166 166-166 | 1/0 |
0.56 | 8:22 | 3:46 +3:56 | 1:00:21 | 161 120-178 | 0/0 |
0.63 | 13:32 | 5:10 +4:42 | 1:22:43 | 177 120-204 | 1/1 |
0.69 | 14:25 | 53 | 14:04 | 176 174-178 | 0/0 |
0.75 | 14:49 | 24 | 6:26 | 177 174-180 | 0/0 |
0.81 | 15:10 | 21 | 5:40 | 177 176-178 | 0/0 |
0.88 | 15:33 | 23 | 6:10 | 178 176-178 | 1/1 |
0.94 | 15:56 | 22 | 5:59 | 177 176-178 | 0/0 |
1.00 | 16:19 | 23 | 6:06 | 177 176-178 | 0/0 |
1.06 | 16:41 | 23 | 6:01 | 178 178-178 | 0/0 |
1.13 | 19:47 | 3:06 | 49:35 | 163 120-178 | 1/1 |
1.19 | 20:47 | 1:00 | 16:05 | 178 120-188 | 0/0 |
1.25 | 21:11 | 24 | 6:16 | 182 178-186 | 1/1 |
1.31 | 21:34 | 23 | 6:03 | 181 180-182 | 0/0 |
1.38 | 21:56 | 22 | 5:55 | 179 176-182 | 1/0 |
1.44 | 22:19 | 23 | 6:08 | 177 176-180 | 0/0 |
1.50 | 22:41 | 23 | 6:01 | 177 176-178 | 1/0 |
1.56 | 23:05 | 24 | 6:19 | 176 174-178 | 0/0 |
1.63 | 23:28 | 23 | 6:09 | 176 174-178 | 1/0 |
1.69 | 26:35 | 3:07 | 49:45 | 151 120-184 | 0/1 |
1.75 | 27:04 | 30 | 7:53 | 184 180-186 | 1/0 |
1.81 | 27:27 | 23 | 6:06 | 177 176-178 | 0/0 |
1.88 | 27:49 | 22 | 5:57 | 180 176-182 | 0/0 |
1.94 | 28:12 | 23 | 6:05 | 176 176-178 | 0/1 |
2.00 | 28:35 | 23 | 6:08 | 179 178-180 | 0/0 |
2.06 | 28:59 | 23 | 6:16 | 178 176-180 | 0/0 |
2.13 | 29:22 | 24 | 6:17 | 178 176-180 | 0/0 |
2.19 | 31:56 | 2:33 | 40:55 | 165 120-178 | 0/0 |
2.25 | 32:34 | 39 | 10:19 | 165 120-176 | 1/0 |
2.31 | 32:58 | 23 | 6:15 | 176 174-178 | 1/0 |
2.38 | 33:22 | 24 | 6:19 | 176 174-176 | 0/0 |
2.44 | 33:46 | 24 | 6:24 | 173 172-174 | 1/0 |
2.50 | 34:34 | 49 | 13:03 | 130 88-172 | 0/0 |
2.56 | 37:02 | 2:28 | 39:28 | 130 104-194 | 0/0 |
2.63 | 37:38 | 36 | 9:31 | 188 184-194 | 1/0 |
2.69 | 38:03 | 24 | 6:31 | 183 182-184 | 0/0 |
2.75 | 38:25 | 22 | 5:55 | 180 178-182 | 1/1 |
2.81 | 38:48 | 23 | 6:11 | 177 176-180 | 0/1 |
2.88 | 39:11 | 23 | 6:15 | 177 176-178 | 1/0 |
2.94 | 39:36 | 24 | 6:27 | 176 176-176 | 0/0 |
3.00 | 40:00 | 24 | 6:25 | 174 172-176 | 0/0 |
3.06 | 41:38 | 1:39 | 26:16 | 164 120-176 | 0/0 |
3.13 | 42:11 | 33 | 8:53 | 164 120-178 | 0/0 |
3.19 | 42:35 | 23 | 6:14 | 174 170-178 | 0/0 |
3.25 | 43:00 | 25 | 6:35 | 171 168-174 | 0/0 |
3.31 | 43:25 | 25 | 6:40 | 167 166-168 | 0/0 |
3.38 | 43:53 | 28 | 7:29 | 167 166-168 | 0/0 |
3.44 | 44:19 | 26 | 7:00 | 168 166-168 | 1/1 |
3.50 | 44:46 | 27 | 7:12 | 167 166-168 | 0/1 |
3.56 | 45:11 | 26 | 6:50 | 165 164-166 | 1/0 |
3.63 | 46:26 | 1:15 | 19:54 | 155 120-174 | 0/0 |
3.69 | 46:59 | 33 | 8:50 | 173 170-174 | 0/0 |
3.75 | 47:24 | 25 | 6:44 | 170 168-170 | 0/0 |
3.81 | 47:49 | 25 | 6:40 | 169 168-170 | 1/1 |
3.88 | 48:14 | 25 | 6:40 | 168 166-170 | 0/1 |
3.94 | 48:40 | 26 | 6:50 | 167 166-168 | 1/0 |
4.00 | 49:07 | 27 | 7:06 | 165 164-166 | 0/0 |
4.06 | 49:32 | 26 | 6:52 | 167 166-168 | 1/0 |
4.13 | 52:46 | 3:14 | 51:40 | 155 120-166 | 0/0 |
4.19 | 54:17 | 1:31 | 24:21 | 108 102-118 | 0/1 |
4.25 | 55:32 | 1:15 | 19:58 | 111 108-116 | 0/0 |
4.31 | 56:50 | 1:17 | 20:35 | 112 104-116 | 0/1 |
4.38 | 58:07 | 1:18 | 20:42 | 110 108-112 | 0/0 |
4.44 | 59:28 | 1:21 +30 | 21:36 | 148 108-160 | 1/1 |
4.50 | 1:00:13 | 45 | 12:03 | 158 158-160 | 0/0 |
4.56 | 1:00:54 | 41 | 10:54 | 160 158-164 | 0/0 |
4.62 | 1:01:33 | 39 | 10:23 | 161 160-164 | 0/1 |
4.64 | 1:01:47 | 14 | 13:40 | 160 160-160 | 0/0 |
Elevation
Asc 34m,
Range 1m, Flat prediction 52:39
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
167 (204 max)
Stride Length: 85cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 51.3 | 173 | 4.2 | 31:23 | 7:32 |
Walk | 47.8 | 113 | 0.4 | 29:48 | 1:14:11 |
Still | 0.0 | - | - | 1 | - |
Pause | 0.9 | - | - | 35 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:11 | 10:11 | 38.81 |
5km | 34:17 | 11:02 | 39.18 |
5M | 57:02 | 11:24 | 38.23 |
10km | 1:11:58 | 11:35 | 37.80 |
10M | 1:59:44 | 11:58 | 37.51 |
Half | 2:39:51 | 12:12 | 36.87 |
20M | 4:11:23 | 12:34 | 37.15 |
Mara | 5:35:35 | 12:49 | 37.11 |
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