Wed 12th Jun 2019 at 5:00pm by BecsX

Run > Intervals
  • Time
    38:53
  • Miles
    4.96
  • Min/mi
    7:50
  • Pacing
    63%
  • WAVA
    62.26
  • Stride(cm)
    115
  • Cals
    459
  • Cadence
    178
  • Asc(m)
    84
  • Hillscore
    4
  • 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
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

Pace

15% 12% 18% 43% 12%

Splits

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

Distance Time Mins/mi WAVA Fastest
400m 1:44 6:58 49.39% More
800m 3:44 7:30 51.15% More
1km 4:39 7:29 53.64% More
Mile 7:45 7:45 55.32% More
5k 25:42 8:16 58.33% More

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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