Wed 12th Jun 2019 at 5:00pm by BecsX
Run > Intervals
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Time
38:53
-
Miles 4.96
-
Min/mi 7:50
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Pacing
63%
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WAVA
62.26
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Stride(cm)
115
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Cals
459
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Cadence
178
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Asc(m)
84
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Hillscore
4
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Surface
Road
Notes & Comments
10 min warm up; 6 x 3 mins with 1 min recoveries; cool down
Split Summary
===
1) 1m - 9:21(9:21/m) 94cal 6.41/7.14mph
2) 0.1m - 40(6:55/m) 7cal 8.67/7.7mph
3) 0.4m - 3:01(7:35/m) 38cal 7.91/8.52mph
4) 0.11m - 1:00(8:59/m) 10cal 6.67/7.68mph
5) 0.42m - 2:59(7:01/m) 40cal 8.55/9.64mph
6) 0.11m - 1:01(8:54/m) 11cal 6.74/9.37mph
7) 0.4m - 2:59(7:26/m) 39cal 8.07/8.29mph
8) 0.12m - 1:01(8:39/m) 11cal 6.94/8.14mph
9) 0.4m - 2:59(7:25/m) 39cal 8.09/8.52mph
10) 0.12m - 1:01(8:37/m) 11cal 6.96/7.97mph
11) 0.43m - 3:00(6:58/m) 40cal 8.61/9.29mph
12) 0.11m - 1:01(8:54/m) 12cal 6.74/9.27mph
13) 0.41m - 2:59(7:21/m) 39cal 8.16/8.31mph
14) 0.69m - 5:52(8:30/m) 68cal 7.06/8.35mph
Split Summary
===
1) 1m - 9:21(9:21/m) 94cal 6.41/7.14mph
2) 0.1m - 40(6:55/m) 7cal 8.67/7.7mph
3) 0.4m - 3:01(7:35/m) 38cal 7.91/8.52mph
4) 0.11m - 1:00(8:59/m) 10cal 6.67/7.68mph
5) 0.42m - 2:59(7:01/m) 40cal 8.55/9.64mph
6) 0.11m - 1:01(8:54/m) 11cal 6.74/9.37mph
7) 0.4m - 2:59(7:26/m) 39cal 8.07/8.29mph
8) 0.12m - 1:01(8:39/m) 11cal 6.94/8.14mph
9) 0.4m - 2:59(7:25/m) 39cal 8.09/8.52mph
10) 0.12m - 1:01(8:37/m) 11cal 6.96/7.97mph
11) 0.43m - 3:00(6:58/m) 40cal 8.61/9.29mph
12) 0.11m - 1:01(8:54/m) 12cal 6.74/9.27mph
13) 0.41m - 2:59(7:21/m) 39cal 8.16/8.31mph
14) 0.69m - 5:52(8:30/m) 68cal 7.06/8.35mph
9:21 40 3:01 1:00 2:59 1:01 2:59 1:01 2:59 1:01 3:00 1:01 2:59 5:52
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 50 | 50 | 13:16 | 163 120-186 | 0/5 |
0.13 | 1:32 | 42 +13 | 11:19 | 165 120-176 | 0/0 |
0.19 | 2:23 | 51 | 13:33 | 175 174-176 | 2/0 |
0.25 | 2:49 | 26 | 7:01 | 175 174-178 | 0/2 |
0.31 | 3:22 | 33 | 8:44 | 174 174-174 | 0/2 |
0.38 | 4:49 | 1:27 +1:02 | 23:18 | 175 174-176 | 1/0 |
0.44 | 5:32 | 42 | 11:14 | 177 174-184 | 2/0 |
0.50 | 6:04 | 33 | 8:46 | 177 174-182 | 0/0 |
0.56 | 6:39 | 35 | 9:21 | 174 172-174 | 0/0 |
0.63 | 7:15 | 36 | 9:30 | 174 172-176 | 3/0 |
0.69 | 8:08 | 52 +19 | 13:59 | 163 120-174 | 1/0 |
0.75 | 8:41 | 34 | 9:01 | 174 174-174 | 0/1 |
0.81 | 9:13 | 32 | 8:33 | 174 174-174 | 1/0 |
0.88 | 9:45 | 32 | 8:32 | 174 174-174 | 0/0 |
0.94 | 10:17 | 32 | 8:32 | 174 174-176 | 3/0 |
1.00 | 10:54 | 36 | 9:41 | 178 174-182 | 0/0 |
1.06 | 11:17 | 24 | 6:18 | 176 174-178 | 0/5 |
1.13 | 11:46 | 29 | 7:38 | 175 174-180 | 0/4 |
1.19 | 12:13 | 27 | 7:16 | 180 178-180 | 0/1 |
1.25 | 12:41 | 28 | 7:28 | 182 180-184 | 0/1 |
1.31 | 13:12 | 31 | 8:20 | 181 180-184 | 0/1 |
1.38 | 13:42 | 29 | 7:51 | 184 184-184 | 0/0 |
1.44 | 14:11 | 29 | 7:38 | 182 180-184 | 0/0 |
1.50 | 14:39 | 28 | 7:30 | 180 180-180 | 0/0 |
1.56 | 15:13 | 34 | 9:09 | 171 170-174 | 2/0 |
1.63 | 15:44 | 31 | 8:22 | 176 174-186 | 0/1 |
1.69 | 16:17 | 33 +8 | 8:44 | 186 184-190 | 0/1 |
1.75 | 16:43 | 26 | 7:03 | 184 180-186 | 1/0 |
1.81 | 17:09 | 26 | 6:57 | 184 184-184 | 0/0 |
1.88 | 17:37 | 27 | 7:14 | 184 182-186 | 0/1 |
1.94 | 18:04 | 28 | 7:25 | 184 184-184 | 0/0 |
2.00 | 18:45 | 41 +16 | 10:54 | 181 170-186 | 1/0 |
2.06 | 19:16 | 30 | 8:03 | 184 172-192 | 1/0 |
2.13 | 19:49 | 34 | 9:01 | 173 170-174 | 0/0 |
2.19 | 20:19 | 29 | 7:49 | 181 174-184 | 1/0 |
2.25 | 20:47 | 28 | 7:31 | 184 182-184 | 0/1 |
2.31 | 21:15 | 28 | 7:33 | 184 182-184 | 0/2 |
2.38 | 21:44 | 28 | 7:35 | 185 184-186 | 1/0 |
2.44 | 22:11 | 28 | 7:24 | 184 182-186 | 1/0 |
2.50 | 22:39 | 27 | 7:16 | 184 184-184 | 0/0 |
2.56 | 23:07 | 29 | 7:41 | 183 174-188 | 0/0 |
2.63 | 23:40 | 33 | 8:47 | 173 170-174 | 0/0 |
2.69 | 24:11 | 30 | 8:03 | 176 174-180 | 0/1 |
2.75 | 24:37 | 27 | 7:09 | 186 184-186 | 1/0 |
2.81 | 25:05 | 27 | 7:20 | 184 184-184 | 0/1 |
2.88 | 25:32 | 27 | 7:19 | 184 184-184 | 1/0 |
2.94 | 26:07 | 35 +8 | 9:13 | 183 180-184 | 2/0 |
3.00 | 26:37 | 30 | 7:58 | 183 178-184 | 1/0 |
3.06 | 27:05 | 28 | 7:30 | 181 178-184 | 1/0 |
3.13 | 27:38 | 33 | 8:52 | 174 172-180 | 0/0 |
3.19 | 28:09 | 31 | 8:21 | 174 174-174 | 0/0 |
3.25 | 28:37 | 27 | 7:16 | 185 182-188 | 0/1 |
3.31 | 29:25 | 48 +27 | 12:55 | 186 184-188 | 2/0 |
3.38 | 29:55 | 30 | 7:56 | 185 182-188 | 2/0 |
3.44 | 30:21 | 27 | 7:07 | 185 184-188 | 1/0 |
3.50 | 31:58 | 1:37 +1:20 | 25:46 | 185 176-192 | 0/0 |
3.56 | 32:34 | 36 | 9:31 | 191 186-196 | 0/3 |
3.63 | 32:59 | 25 | 6:37 | 191 190-192 | 2/0 |
3.69 | 33:33 | 35 | 9:13 | 174 174-174 | 1/0 |
3.75 | 34:04 | 31 | 8:10 | 177 174-184 | 0/0 |
3.81 | 34:32 | 28 | 7:33 | 184 184-186 | 0/0 |
3.88 | 35:01 | 29 | 7:45 | 184 184-184 | 2/0 |
3.94 | 35:29 | 28 | 7:20 | 184 182-184 | 0/0 |
4.00 | 35:56 | 27 | 7:15 | 185 184-186 | 0/0 |
4.06 | 36:23 | 27 | 7:13 | 185 184-186 | 2/0 |
4.13 | 36:50 | 27 | 7:18 | 186 184-186 | 2/0 |
4.19 | 37:22 | 32 | 8:25 | 177 174-186 | 1/0 |
4.25 | 37:53 | 31 | 8:18 | 175 174-178 | 0/0 |
4.31 | 38:24 | 31 | 8:15 | 176 174-178 | 1/0 |
4.38 | 39:20 | 57 +26 | 15:05 | 174 172-176 | 4/0 |
4.44 | 40:00 | 40 | 10:32 | 170 168-172 | 6/0 |
4.50 | 40:38 | 38 | 10:13 | 168 166-170 | 7/0 |
4.56 | 41:41 | 1:03 +34 | 16:45 | 174 170-184 | 2/0 |
4.62 | 42:14 | 33 | 8:48 | 182 180-184 | 2/0 |
4.69 | 42:45 | 31 | 8:16 | 177 176-180 | 2/0 |
4.75 | 43:13 | 28 | 7:32 | 184 178-186 | 1/0 |
4.81 | 43:41 | 28 | 7:30 | 187 184-192 | 0/3 |
4.82 | 43:45 | 4 | 7:27 | 192 192-192 | 0/0 |
Elevation
Asc 84m,
Range 48m, Flat prediction 37:08
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
40 2.1% | 8:56 |
See your biggest climbs |
Cadence
178 (196 max)
Stride Length: 115cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 92.0 | 179 | 4.8 | 40:10 | 8:34 |
Walk | 5.7 | 120 | 0 | 2:33 | 3:06:34 |
Pause | 2.3 | - | - | 1:02 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:07 | 7:07 | 60.27 |
5km | 23:41 | 7:37 | 63.28 |
5M | 39:13 | 7:51 | 62.25 |
10km | 49:22 | 7:57 | 61.87 |
10M | 1:21:46 | 8:11 | 61.37 |
Half | 1:48:51 | 8:19 | 60.12 |
20M | 2:50:28 | 8:31 | 60.26 |
Mara | 3:46:58 | 8:40 | 59.85 |
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