Wed 3rd Jul 2019 at 6:00am by mickgent
Run > Intervals
- 0 👍
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Time
1:19:08
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Miles 11.56
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Min/mi 6:51
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Pacing
87%
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WAVA
66.98
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Stride(cm)
135
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Cals
1339
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Cadence
174
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Asc(m)
199
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Surface
Road
Notes & Comments
4 GIRI VELOCI + 1 RECUPERO) X 3 + 1.000
1) 3.36 3.36 3.32 3.31 3.55
2) 3.28 3.28 3.28 3.28 3.54
3) 3.27 3.32 3.30 3.30 4.06
1.000: 3.59
1) 3.36 3.36 3.32 3.31 3.55
2) 3.28 3.28 3.28 3.28 3.54
3) 3.27 3.32 3.30 3.30 4.06
1.000: 3.59
9:54 3:36 3:36 3:32 3:31 3:55 3:29 3:29 3:29 3:28 3:54 3:28 3:33 3:30 3:31 4:06 3:59 11:08
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. |
---|---|---|---|---|---|
0.13 | 1:04 | 1:04 | 8:29 | 163 122-166 | 2/0 |
0.25 | 2:15 | 1:11 | 9:30 | 164 164-166 | 5/0 |
0.38 | 3:11 | 56 | 7:32 | 165 164-166 | 0/0 |
0.50 | 4:10 | 58 | 7:47 | 166 164-170 | 2/2 |
0.63 | 5:07 | 57 | 7:38 | 168 168-170 | 0/4 |
0.75 | 6:15 | 1:08 | 9:04 | 167 164-168 | 4/0 |
0.88 | 7:13 | 58 | 7:44 | 167 164-168 | 3/1 |
1.00 | 8:05 | 52 | 6:54 | 168 166-170 | 1/2 |
1.13 | 9:00 | 55 | 7:18 | 170 168-174 | 1/5 |
1.25 | 10:02 | 1:03 | 8:21 | 171 168-186 | 1/1 |
1.38 | 10:59 | 57 | 7:37 | 178 174-180 | 4/2 |
1.50 | 11:46 | 47 | 6:17 | 178 176-180 | 0/1 |
1.63 | 12:38 | 52 | 6:53 | 178 172-180 | 1/5 |
1.75 | 13:34 | 56 | 7:31 | 175 168-176 | 1/1 |
1.88 | 14:30 | 56 | 7:29 | 174 170-176 | 4/1 |
2.00 | 15:19 | 49 | 6:30 | 176 172-180 | 0/1 |
2.13 | 16:12 | 53 | 7:03 | 179 174-180 | 1/4 |
2.25 | 17:07 | 55 | 7:19 | 176 172-180 | 2/1 |
2.38 | 18:02 | 55 | 7:21 | 177 176-180 | 3/0 |
2.50 | 18:50 | 48 | 6:22 | 178 176-180 | 0/1 |
2.63 | 19:40 | 51 | 6:45 | 178 176-180 | 1/5 |
2.75 | 20:30 | 50 | 6:41 | 177 174-180 | 1/1 |
2.88 | 21:24 | 54 | 7:09 | 176 172-180 | 4/0 |
3.00 | 22:11 | 47 | 6:15 | 177 176-180 | 0/1 |
3.13 | 22:56 | 46 | 6:06 | 179 178-180 | 1/6 |
3.25 | 23:46 | 50 | 6:39 | 178 174-184 | 0/1 |
3.38 | 24:43 | 57 | 7:32 | 172 168-180 | 4/1 |
3.50 | 25:38 | 55 | 7:18 | 167 166-170 | 1/1 |
3.63 | 26:30 | 52 | 6:56 | 171 168-176 | 1/1 |
3.75 | 27:18 | 49 | 6:30 | 174 172-176 | 1/4 |
3.88 | 28:12 | 54 | 7:09 | 175 172-190 | 3/0 |
4.00 | 29:00 | 48 | 6:27 | 180 178-186 | 2/1 |
4.13 | 29:48 | 48 | 6:23 | 179 178-180 | 1/2 |
4.25 | 30:33 | 44 | 5:55 | 180 178-186 | 0/5 |
4.38 | 31:21 | 48 | 6:25 | 177 172-180 | 1/2 |
4.50 | 32:11 | 51 | 6:45 | 177 174-180 | 6/1 |
4.63 | 32:59 | 48 | 6:21 | 176 176-176 | 0/1 |
4.75 | 33:43 | 44 | 5:51 | 178 176-180 | 1/3 |
4.88 | 34:27 | 45 | 5:58 | 179 178-186 | 1/2 |
5.00 | 35:18 | 50 | 6:42 | 178 178-180 | 5/0 |
5.13 | 36:07 | 50 | 6:38 | 177 174-180 | 2/0 |
5.25 | 36:54 | 47 | 6:15 | 179 178-186 | 1/2 |
5.38 | 37:39 | 44 | 5:55 | 180 178-180 | 1/5 |
5.50 | 38:33 | 54 | 7:14 | 178 178-180 | 2/1 |
5.63 | 39:24 | 51 | 6:47 | 176 172-180 | 4/0 |
5.75 | 40:14 | 50 | 6:40 | 177 172-180 | 0/1 |
5.88 | 40:58 | 44 | 5:55 | 180 178-180 | 1/4 |
6.00 | 41:51 | 52 | 6:59 | 179 178-186 | 1/2 |
6.13 | 42:52 | 1:02 | 8:15 | 170 168-180 | 6/2 |
6.25 | 43:48 | 56 | 7:27 | 169 168-170 | 0/1 |
6.38 | 44:37 | 49 | 6:31 | 171 170-176 | 0/5 |
6.50 | 45:34 | 56 | 7:32 | 170 168-172 | 1/2 |
6.63 | 46:29 | 56 | 7:27 | 179 168-192 | 6/1 |
6.75 | 47:17 | 48 | 6:22 | 179 178-182 | 0/1 |
6.87 | 48:04 | 47 | 6:16 | 179 178-180 | 0/3 |
7.00 | 48:53 | 48 | 6:27 | 180 178-186 | 1/1 |
7.12 | 49:49 | 56 | 7:30 | 177 174-178 | 4/0 |
7.25 | 50:39 | 50 | 6:42 | 176 172-178 | 1/0 |
7.37 | 51:27 | 48 | 6:26 | 178 176-180 | 0/1 |
7.50 | 52:14 | 47 | 6:13 | 179 172-184 | 1/2 |
7.62 | 53:07 | 53 | 7:02 | 176 172-180 | 4/0 |
7.75 | 53:59 | 53 | 7:03 | 176 174-178 | 1/0 |
7.87 | 54:48 | 48 | 6:25 | 179 176-180 | 0/1 |
8.00 | 55:33 | 45 | 6:00 | 179 178-180 | 1/4 |
8.12 | 56:32 | 59 | 7:55 | 176 172-180 | 3/1 |
8.25 | 57:22 | 50 | 6:40 | 176 174-176 | 2/1 |
8.37 | 58:12 | 50 | 6:40 | 178 176-180 | 1/2 |
8.50 | 58:56 | 44 | 5:51 | 179 178-180 | 1/5 |
8.62 | 59:48 | 52 | 6:53 | 179 178-186 | 2/1 |
8.75 | 1:00:56 | 1:08 | 9:05 | 167 164-180 | 2/0 |
8.87 | 1:01:52 | 57 | 7:32 | 168 166-170 | 0/2 |
9.00 | 1:02:42 | 50 | 6:40 | 169 168-170 | 2/5 |
9.12 | 1:03:36 | 54 | 7:10 | 169 168-170 | 1/1 |
9.25 | 1:04:35 | 59 | 7:52 | 180 168-192 | 6/1 |
9.37 | 1:05:26 | 51 | 6:50 | 180 178-184 | 1/1 |
9.50 | 1:06:10 | 44 | 5:51 | 181 178-186 | 1/2 |
9.62 | 1:06:59 | 49 | 6:36 | 181 178-186 | 1/1 |
9.75 | 1:07:54 | 55 | 7:21 | 179 178-186 | 5/1 |
9.87 | 1:08:51 | 57 | 7:34 | 168 164-180 | 1/1 |
10.00 | 1:09:42 | 51 | 6:50 | 169 168-170 | 1/3 |
10.13 | 1:10:37 | 54 | 7:14 | 169 168-170 | 2/5 |
10.25 | 1:11:36 | 59 | 7:55 | 168 168-170 | 3/1 |
10.38 | 1:12:39 | 1:03 | 8:22 | 168 166-170 | 3/2 |
10.50 | 1:13:32 | 53 | 7:04 | 169 168-170 | 1/2 |
10.63 | 1:14:23 | 51 | 6:48 | 169 168-170 | 0/5 |
10.75 | 1:15:24 | 1:01 | 8:09 | 168 168-170 | 2/2 |
10.88 | 1:16:33 | 1:09 | 9:10 | 169 168-170 | 4/2 |
11.00 | 1:17:27 | 54 | 7:12 | 170 168-172 | 0/1 |
11.13 | 1:18:11 | 44 | 5:52 | 173 172-176 | 0/3 |
11.25 | 1:18:59 | 48 | 6:27 | 172 172-172 | 8/9 |
11.26 | 1:19:07 | 8 | 9:24 | 172 170-172 | 0/0 |
Elevation
Asc 199m,
Range 15m, Flat prediction 1:19:08
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
174 (192 max)
Stride Length: 135cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.9 | 174 | 11.3 | 1:19:03 | 7:01 |
Walk | 0.1 | 138 | 0 | 3 | 14:00 |
Still | 0.0 | - | - | 1 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 4:50 | 4:50 | 82.97 |
5km | 17:38 | 5:41 | 77.31 |
5M | 30:23 | 6:05 | 72.86 |
10km | 38:56 | 6:16 | 70.92 |
10M | 1:07:03 | 6:42 | 67.97 |
Half | 1:31:17 | 6:58 | 65.50 |
20M | 2:28:01 | 7:24 | 64.00 |
Mara | 3:21:30 | 7:41 | 62.69 |
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