Wed 19th Jun 2019 at 7:00pm by chicke80
Run > Intervals
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Time
28:33
-
Miles 4.65
-
Min/mi 6:08
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Pacing
81%
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WAVA
70.95
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Stride(cm)
133
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Cals
461
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Cadence
197
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Asc(m)
4
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Surface
Track
Notes & Comments
Split Summary
===
1) 1km - 3:21(3:21/km) 61cal 17.92/20.12kmph
2) 0.06km - 13(3:35/km) 4cal 16.74/18.1kmph
3) 0.22km - 1:12(5:22/km) 13cal 11.17/18kmph
4) 1km - 3:27(3:27/km) 61cal 17.37/19.89kmph
5) 0.06km - 14(3:42/km) 3cal 16.19/17.5kmph
6) 0.21km - 1:07(5:19/km) 16cal 11.27/17.37kmph
7) 1km - 3:25(3:25/km) 61cal 17.56/19.55kmph
8) 0.09km - 19(3:28/km) 5cal 17.33/17.67kmph
9) 0.22km - 1:12(5:26/km) 17cal 11.05/17.67kmph
10) 0.86km - 3:02(3:33/km) 52cal 16.93/18.85kmph
11) 0.18km - 1:07(6:16/km) 9cal 9.57/16.46kmph
12) 0.84km - 3:02(3:36/km) 50cal 16.68/17.6kmph
13) 0.22km - 1:22(6:12/km) 17cal 9.67/16.96kmph
14) 0.85km - 3:02(3:35/km) 51cal 16.75/18.31kmph
15) 0.23km - 1:04(4:40/km) 15cal 12.85/16.49kmph
16) 0.44km - 1:24(3:11/km) 26cal 18.81/19.82kmph
===
1) 1km - 3:21(3:21/km) 61cal 17.92/20.12kmph
2) 0.06km - 13(3:35/km) 4cal 16.74/18.1kmph
3) 0.22km - 1:12(5:22/km) 13cal 11.17/18kmph
4) 1km - 3:27(3:27/km) 61cal 17.37/19.89kmph
5) 0.06km - 14(3:42/km) 3cal 16.19/17.5kmph
6) 0.21km - 1:07(5:19/km) 16cal 11.27/17.37kmph
7) 1km - 3:25(3:25/km) 61cal 17.56/19.55kmph
8) 0.09km - 19(3:28/km) 5cal 17.33/17.67kmph
9) 0.22km - 1:12(5:26/km) 17cal 11.05/17.67kmph
10) 0.86km - 3:02(3:33/km) 52cal 16.93/18.85kmph
11) 0.18km - 1:07(6:16/km) 9cal 9.57/16.46kmph
12) 0.84km - 3:02(3:36/km) 50cal 16.68/17.6kmph
13) 0.22km - 1:22(6:12/km) 17cal 9.67/16.96kmph
14) 0.85km - 3:02(3:35/km) 51cal 16.75/18.31kmph
15) 0.23km - 1:04(4:40/km) 15cal 12.85/16.49kmph
16) 0.44km - 1:24(3:11/km) 26cal 18.81/19.82kmph
3:21 13 1:12 3:27 14 1:07 3:25 19 1:12 3:02 1:07 3:02 1:22 3:02 1:04 1:24
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 20 | 20 | 5:18 | 222 222-222 | 0/0 |
0.13 | 40 | 20 | 5:24 | 203 192-208 | 0/0 |
0.19 | 1:00 | 20 | 5:18 | 195 190-208 | 0/0 |
0.25 | 1:21 | 21 | 5:29 | 200 192-206 | 0/0 |
0.31 | 1:41 | 21 | 5:29 | 203 190-206 | 0/0 |
0.38 | 2:01 | 20 | 5:14 | 205 204-206 | 0/0 |
0.44 | 2:21 | 20 | 5:25 | 202 194-208 | 0/0 |
0.50 | 2:41 | 20 | 5:20 | 204 194-208 | 0/0 |
0.56 | 3:01 | 20 | 5:26 | 205 204-206 | 0/0 |
0.63 | 3:21 | 20 | 5:16 | 206 206-206 | 0/0 |
0.69 | 3:50 | 28 | 7:33 | 196 180-206 | 0/0 |
0.75 | 4:22 | 33 | 8:44 | 187 184-190 | 0/0 |
0.81 | 4:49 | 27 | 7:12 | 190 188-190 | 0/0 |
0.88 | 5:09 | 20 | 5:22 | 199 194-204 | 0/0 |
0.94 | 5:30 | 21 | 5:34 | 200 198-200 | 0/0 |
1.00 | 5:51 | 21 | 5:33 | 201 200-202 | 0/0 |
1.06 | 6:13 | 22 | 5:47 | 199 196-202 | 0/0 |
1.13 | 6:34 | 21 | 5:41 | 198 196-200 | 0/0 |
1.19 | 6:55 | 21 | 5:32 | 199 198-200 | 0/0 |
1.25 | 7:16 | 21 | 5:40 | 199 198-200 | 0/0 |
1.31 | 7:37 | 21 | 5:41 | 199 198-200 | 0/0 |
1.38 | 7:58 | 21 | 5:31 | 200 200-202 | 0/0 |
1.44 | 8:19 | 21 | 5:33 | 189 98-204 | 0/0 |
1.50 | 8:49 | 30 | 8:08 | 185 178-192 | 0/0 |
1.56 | 9:21 | 32 | 8:32 | 188 186-190 | 0/0 |
1.63 | 9:43 | 22 | 5:52 | 198 190-204 | 0/0 |
1.69 | 10:03 | 20 | 5:15 | 203 190-208 | 0/0 |
1.75 | 10:24 | 21 | 5:39 | 200 198-204 | 0/0 |
1.81 | 10:44 | 20 | 5:17 | 202 200-204 | 0/0 |
1.88 | 11:07 | 22 | 5:58 | 196 184-202 | 0/0 |
1.94 | 11:27 | 21 | 5:32 | 196 194-200 | 0/0 |
2.00 | 11:48 | 21 | 5:34 | 197 196-198 | 0/0 |
2.06 | 12:09 | 21 | 5:41 | 198 198-198 | 0/0 |
2.13 | 12:31 | 22 | 5:44 | 200 200-200 | 0/0 |
2.19 | 12:52 | 21 | 5:29 | 202 200-204 | 0/0 |
2.25 | 13:11 | 20 | 5:18 | 202 184-208 | 0/0 |
2.31 | 13:45 | 33 | 8:50 | 189 180-198 | 0/0 |
2.38 | 14:17 | 32 | 8:33 | 189 186-190 | 0/0 |
2.44 | 14:39 | 22 | 5:53 | 197 190-204 | 0/0 |
2.50 | 15:00 | 21 | 5:36 | 203 198-206 | 0/0 |
2.56 | 15:21 | 22 | 5:48 | 198 196-198 | 0/0 |
2.63 | 15:43 | 21 | 5:38 | 198 196-198 | 0/0 |
2.69 | 16:04 | 22 | 5:51 | 197 196-200 | 0/0 |
2.75 | 16:25 | 20 | 5:25 | 201 198-202 | 0/0 |
2.81 | 16:46 | 22 | 5:47 | 197 196-198 | 0/0 |
2.88 | 17:08 | 21 | 5:38 | 197 182-200 | 0/0 |
2.94 | 17:33 | 25 | 6:45 | 195 184-200 | 0/0 |
3.00 | 18:11 | 38 | 10:05 | 185 180-192 | 0/0 |
3.06 | 18:44 | 33 | 8:46 | 188 186-190 | 0/0 |
3.13 | 19:06 | 22 | 6:00 | 198 196-200 | 0/0 |
3.19 | 19:29 | 23 | 6:01 | 187 180-198 | 0/0 |
3.25 | 19:49 | 21 | 5:32 | 199 198-200 | 0/0 |
3.31 | 20:12 | 23 | 6:01 | 196 194-198 | 0/0 |
3.38 | 20:33 | 21 | 5:41 | 191 182-200 | 0/0 |
3.44 | 20:55 | 22 | 5:50 | 196 194-200 | 0/0 |
3.50 | 21:16 | 21 | 5:35 | 198 198-198 | 0/0 |
3.56 | 21:37 | 21 | 5:40 | 196 194-198 | 0/0 |
3.63 | 22:17 | 40 | 10:41 | 188 180-198 | 0/0 |
3.69 | 22:52 | 35 | 9:20 | 187 184-190 | 0/0 |
3.75 | 23:16 | 23 | 6:15 | 197 188-204 | 0/0 |
3.81 | 23:37 | 22 | 5:45 | 196 180-200 | 0/0 |
3.88 | 24:00 | 23 | 6:02 | 195 194-198 | 0/0 |
3.94 | 24:22 | 22 | 5:46 | 193 182-198 | 0/0 |
4.00 | 24:43 | 21 | 5:36 | 199 198-200 | 0/0 |
4.06 | 25:04 | 21 | 5:32 | 198 198-200 | 0/0 |
4.13 | 25:25 | 22 | 5:49 | 197 194-198 | 0/0 |
4.19 | 25:47 | 21 | 5:40 | 193 184-200 | 0/0 |
4.25 | 26:11 | 25 | 6:37 | 178 98-196 | 0/0 |
4.31 | 26:42 | 30 | 8:07 | 186 182-190 | 0/0 |
4.38 | 27:07 | 25 | 6:47 | 192 192-194 | 0/0 |
4.44 | 27:26 | 19 | 5:02 | 209 194-216 | 0/0 |
4.50 | 27:46 | 20 | 5:19 | 216 216-216 | 0/0 |
4.56 | 28:06 | 20 | 5:20 | 210 204-216 | 0/0 |
4.62 | 28:26 | 20 | 5:14 | 209 206-210 | 0/0 |
4.65 | 28:33 | 7 | 5:24 | 206 206-206 | 0/0 |
Elevation
Asc 4m,
Range 0m, Flat prediction 28:33
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
197 (222 max)
Stride Length: 133cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.4 | 197 | 4.6 | 28:23 | 6:09 |
Walk | 0.6 | 98 | 0 | 10 | 6:07 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:22 | 5:22 | 73.65 |
5km | 18:25 | 5:56 | 72.94 |
5M | 30:54 | 6:11 | 70.55 |
10km | 39:08 | 6:18 | 69.51 |
10M | 1:05:39 | 6:34 | 68.41 |
Half | 1:28:03 | 6:43 | 66.93 |
20M | 2:19:28 | 6:58 | 66.96 |
Mara | 3:07:04 | 7:08 | 66.57 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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