Thu 6th Jun 2019 at 7:00pm by mrs shanksi
Run > Intervals
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Time
53:04
-
Miles 5.60
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Min/mi 9:29
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Pacing
22%
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WAVA
54.19
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Stride(cm)
92
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Cals
486
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Cadence
184
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Asc(m)
64
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Hillscore
3
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Surface
Mixed
Notes & Comments
Club session
Split Summary
===
1) 1m - 10:18(10:18/m) 95cal 5.82/11.19mph
2) 1m - 10:35(10:35/m) 89cal 5.67/7.93mph
3) 1m - 9:00(9:00/m) 95cal 6.67/7.72mph
4) 1m - 9:08(9:08/m) 95cal 6.57/7.64mph
5) 1m - 9:53(9:53/m) 92cal 6.07/10.16mph
6) 0.29m - 4:10(14:13/m) 20cal 4.22/6.16mph
Split Summary
===
1) 1m - 10:18(10:18/m) 95cal 5.82/11.19mph
2) 1m - 10:35(10:35/m) 89cal 5.67/7.93mph
3) 1m - 9:00(9:00/m) 95cal 6.67/7.72mph
4) 1m - 9:08(9:08/m) 95cal 6.57/7.64mph
5) 1m - 9:53(9:53/m) 92cal 6.07/10.16mph
6) 0.29m - 4:10(14:13/m) 20cal 4.22/6.16mph
10:18 10:35 9:00 9:08 9:53 4:10
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 52 | 52 | 14:00 | 186 182-188 | 0/3 |
0.13 | 1:36 | 43 | 11:33 | 183 182-184 | 0/3 |
0.19 | 2:17 | 41 | 10:55 | 183 180-186 | 0/1 |
0.25 | 2:57 | 41 | 10:50 | 187 180-190 | 0/1 |
0.31 | 3:39 | 42 | 11:04 | 182 174-194 | 0/1 |
0.38 | 4:17 | 38 | 10:10 | 194 192-194 | 2/0 |
0.44 | 4:54 | 37 | 9:47 | 197 186-204 | 1/2 |
0.50 | 5:27 | 33 | 8:51 | 188 166-202 | 0/1 |
0.56 | 6:02 | 35 | 9:20 | 187 186-190 | 1/0 |
0.63 | 6:31 | 30 | 7:52 | 190 188-192 | 1/0 |
0.69 | 7:12 | 41 | 10:50 | 179 116-192 | 1/0 |
0.75 | 7:59 | 47 | 12:26 | 190 188-192 | 1/0 |
0.81 | 12:45 | 4:47 +4:42 | 1:16:27 | 191 186-194 | 1/1 |
0.88 | 13:46 | 1:01 | 16:17 | 186 184-188 | 1/0 |
0.94 | 14:24 | 37 | 9:57 | 190 184-192 | 1/1 |
1.00 | 15:00 | 36 | 9:43 | 186 182-190 | 4/0 |
1.06 | 15:41 | 41 | 10:56 | 189 188-190 | 5/0 |
1.13 | 16:15 | 33 | 8:56 | 190 186-196 | 4/0 |
1.19 | 16:48 | 33 | 8:50 | 191 190-194 | 2/0 |
1.25 | 17:23 | 36 | 9:28 | 190 188-192 | 0/0 |
1.31 | 18:01 | 37 | 9:57 | 187 184-190 | 0/1 |
1.38 | 18:57 | 57 | 15:09 | 168 146-184 | 1/0 |
1.44 | 20:02 | 1:05 | 17:20 | 148 116-186 | 0/1 |
1.50 | 20:40 | 37 | 9:56 | 190 186-194 | 1/0 |
1.56 | 21:15 | 36 | 9:34 | 187 182-190 | 0/1 |
1.63 | 21:49 | 33 | 8:53 | 187 182-190 | 0/0 |
1.69 | 23:03 | 1:14 +29 | 19:51 | 175 164-192 | 1/0 |
1.75 | 26:08 | 3:05 +2:11 | 49:17 | 177 164-198 | 0/0 |
1.81 | 26:40 | 32 | 8:36 | 194 190-198 | 1/0 |
1.88 | 27:12 | 31 | 8:20 | 191 188-194 | 0/0 |
1.94 | 27:43 | 31 | 8:22 | 192 190-194 | 0/0 |
2.00 | 28:14 | 31 | 8:23 | 186 170-192 | 1/0 |
2.06 | 28:50 | 35 | 9:22 | 188 184-190 | 1/0 |
2.13 | 29:23 | 34 | 9:03 | 187 184-190 | 0/0 |
2.19 | 29:56 | 32 | 8:33 | 187 186-188 | 0/1 |
2.25 | 30:32 | 37 | 9:51 | 186 184-186 | 0/1 |
2.31 | 31:05 | 33 | 8:47 | 187 186-188 | 0/0 |
2.38 | 31:39 | 33 | 8:55 | 186 182-190 | 0/0 |
2.44 | 32:14 | 35 | 9:15 | 185 184-186 | 0/1 |
2.50 | 32:47 | 34 | 9:02 | 187 184-188 | 1/0 |
2.56 | 33:20 | 33 | 8:48 | 187 186-188 | 1/0 |
2.63 | 33:53 | 32 | 8:39 | 190 188-190 | 0/1 |
2.69 | 34:25 | 32 | 8:38 | 188 186-190 | 0/0 |
2.75 | 34:53 | 28 | 7:24 | 195 194-196 | 0/0 |
2.81 | 36:25 | 1:32 +1:02 | 24:36 | 190 184-196 | 0/1 |
2.88 | 37:05 | 40 | 10:42 | 184 182-184 | 0/1 |
2.94 | 37:41 | 36 | 9:34 | 185 184-186 | 0/0 |
3.00 | 38:16 | 34 | 9:09 | 184 184-184 | 1/0 |
3.06 | 38:51 | 36 | 9:29 | 183 180-188 | 1/0 |
3.13 | 39:25 | 34 | 8:58 | 184 180-186 | 1/0 |
3.19 | 40:00 | 36 | 9:29 | 185 180-188 | 0/1 |
3.25 | 40:35 | 35 | 9:19 | 185 184-186 | 0/0 |
3.31 | 41:15 | 40 | 10:37 | 172 116-190 | 0/1 |
3.38 | 41:52 | 37 | 9:46 | 187 186-190 | 0/0 |
3.44 | 42:24 | 32 | 8:38 | 187 186-190 | 4/0 |
3.50 | 42:58 | 34 | 9:07 | 187 186-188 | 0/0 |
3.56 | 43:30 | 32 | 8:33 | 188 186-190 | 0/0 |
3.63 | 44:03 | 33 | 8:48 | 188 186-188 | 1/0 |
3.69 | 44:36 | 33 | 8:52 | 186 186-188 | 0/1 |
3.75 | 45:04 | 28 | 7:28 | 192 184-196 | 0/1 |
3.81 | 47:35 | 2:30 +2:03 | 40:05 | 183 178-188 | 0/0 |
3.88 | 48:15 | 41 | 10:51 | 189 188-190 | 0/0 |
3.94 | 48:52 | 36 | 9:38 | 186 186-188 | 0/0 |
4.00 | 49:27 | 35 | 9:19 | 186 182-188 | 1/0 |
4.06 | 50:01 | 35 | 9:18 | 187 184-190 | 1/0 |
4.13 | 50:38 | 37 | 9:46 | 186 186-188 | 0/0 |
4.19 | 51:13 | 35 | 9:19 | 188 186-188 | 0/0 |
4.25 | 51:49 | 36 | 9:31 | 186 184-188 | 0/1 |
4.31 | 52:24 | 35 | 9:20 | 186 182-190 | 1/0 |
4.38 | 52:57 | 34 | 9:01 | 186 184-186 | 0/1 |
4.44 | 53:32 | 35 | 9:18 | 187 186-188 | 0/0 |
4.50 | 54:07 | 34 | 9:10 | 187 186-188 | 1/0 |
4.56 | 54:40 | 33 | 8:49 | 186 184-186 | 0/1 |
4.62 | 55:15 | 35 | 9:24 | 184 172-190 | 0/0 |
4.69 | 55:48 | 33 | 8:41 | 187 184-192 | 2/0 |
4.75 | 56:12 | 25 | 6:36 | 200 194-202 | 0/1 |
4.81 | 59:10 | 2:58 +2:06 | 47:28 | 171 116-202 | 0/1 |
4.87 | 59:56 | 46 | 12:09 | 183 180-184 | 0/1 |
4.94 | 1:00:40 | 44 | 11:40 | 184 182-186 | 0/0 |
5.00 | 1:01:26 | 46 | 12:19 | 182 178-184 | 0/1 |
5.06 | 1:02:32 | 1:06 | 17:39 | 158 104-190 | 0/1 |
5.12 | 1:03:24 | 52 | 13:45 | 157 116-184 | 0/0 |
5.19 | 1:04:18 | 54 | 14:30 | 168 116-182 | 1/0 |
5.25 | 1:05:01 | 43 | 11:23 | 183 182-186 | 0/1 |
5.29 | 1:05:36 | 35 | 13:39 | 163 116-190 | 0/1 |
Elevation
Asc 64m,
Range 31m, Flat prediction 52:07
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
27 2.2% | 10:36 |
See your biggest climbs |
Cadence
184 (204 max)
Stride Length: 92cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 78.3 | 186 | 5.2 | 48:41 | 11:52 |
Walk | 5.6 | 119 | 0.1 | 4:22 | 33:02 |
Pause | 16.1 | - | - | 12:33 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:17 | 7:17 | 61.60 |
5km | 26:54 | 8:39 | 58.28 |
5M | 46:34 | 9:19 | 54.94 |
10km | 59:50 | 9:38 | 53.53 |
10M | 1:43:33 | 10:21 | 50.86 |
Half | 2:21:22 | 10:47 | 48.60 |
20M | 3:50:16 | 11:31 | 46.83 |
Mara | 5:14:23 | 12:00 | 45.36 |
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