Wed 10th Jul 2019 at 5:00am by mickgent

Run > Intervals

  • Time
    1:19:26
  • Miles
    11.56
  • Min/mi
    6:52
  • Pacing
    88%
  • WAVA
    66.73
  • Stride(cm)
    134
  • Cals
    1353
  • Cadence
    174
  • Asc(m)
    208
  • Surface
    Road

Notes & Comments

4 GIRI VELOCI + 1 RECUPERO) X 3 + 1.000

1) 3.40 3.37 3.32 3.33 3.56
2) 3.31 3.30 3.30 3.29 3.53
3) 3.31 3.32 3.32 3.32 4.04
1.000: 3.57
9:59 3:40 3:37 3:33 3:33 3:57 3:32 3:30 3:30 3:29 3:53 3:32 3:32 3:33 3:32 4:04 3:57 11:03
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

5% 14% 36% 39% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:03 1:03 8:26 162 82-166 1/0
0.25 2:06 1:03 8:23 165 164-166 4/1
0.38 3:03 57 7:33 165 164-166 1/1
0.50 3:59 56 7:28 167 164-170 2/2
0.63 4:53 54 7:15 169 168-170 0/3
0.75 5:52 59 7:52 168 168-168 1/0
0.88 6:48 56 7:29 168 168-170 4/1
1.00 7:44 56 7:26 169 168-170 0/1
1.13 8:36 52 6:53 170 168-170 1/6
1.25 9:30 54 7:14 168 166-170 1/1
1.38 10:24 54 7:12 174 168-182 5/1
1.50 11:13 49 6:31 175 172-182 0/1
1.63 12:01 49 6:29 176 172-182 1/1
1.75 12:48 46 6:10 179 178-182 0/2
1.88 13:45 57 7:40 176 172-182 3/0
2.00 14:34 49 6:31 175 172-176 3/1
2.13 15:23 49 6:30 175 172-176 0/1
2.25 16:08 46 6:05 177 172-182 1/5
2.38 17:00 51 6:52 176 172-182 1/1
2.50 17:56 56 7:28 175 172-176 6/1
2.63 18:45 49 6:33 177 172-182 0/1
2.75 19:31 47 6:12 180 178-182 1/4
2.88 20:19 47 6:18 181 178-182 1/1
3.00 21:13 54 7:16 175 172-178 5/0
3.13 22:04 50 6:43 175 172-176 1/0
3.25 22:50 46 6:08 176 172-182 2/1
3.38 23:36 46 6:08 179 178-182 1/4
3.50 24:31 55 7:19 177 168-182 2/0
3.63 25:31 1:00 8:04 169 168-170 3/1
3.75 26:25 54 7:13 170 170-170 1/1
3.88 27:12 47 6:12 171 170-174 0/5
4.00 28:09 58 7:42 171 168-176 2/2
4.13 29:08 58 7:47 179 170-184 4/1
4.25 29:58 50 6:40 179 178-182 0/1
4.38 30:41 44 5:50 180 178-182 1/6
4.50 31:32 51 6:44 178 172-182 1/1
4.63 32:29 57 7:34 175 172-178 5/0
4.75 33:18 49 6:32 176 174-176 0/1
4.88 34:00 42 5:39 180 176-182 1/4
5.00 34:46 46 6:10 179 178-186 1/2
5.13 35:35 48 6:28 176 172-178 4/0
5.25 36:28 53 7:06 175 172-176 1/1
5.38 37:13 45 6:02 177 176-180 1/2
5.50 37:56 43 5:42 180 178-182 0/5
5.63 38:44 48 6:20 178 178-180 3/1
5.75 39:39 55 7:23 178 178-180 3/0
5.88 40:28 49 6:34 180 178-182 0/1
6.00 41:11 42 5:40 180 178-182 1/5
6.13 41:58 47 6:17 179 178-182 2/1
6.25 42:56 58 7:41 172 168-180 6/1
6.38 43:50 54 7:14 170 168-170 0/1
6.50 44:39 49 6:31 170 170-170 1/5
6.63 45:29 50 6:41 171 170-174 1/2
6.75 46:25 56 7:25 173 168-186 4/0
6.87 47:19 54 7:15 179 178-184 3/1
7.00 48:09 50 6:44 179 178-182 0/1
7.12 48:59 50 6:36 180 178-182 0/5
7.25 49:51 52 6:53 178 178-182 2/0
7.37 50:45 55 7:19 177 174-178 2/1
7.50 51:33 48 6:23 178 176-182 1/1
7.62 52:15 42 5:35 179 178-182 0/5
7.75 53:07 52 6:52 178 172-182 2/1
7.87 54:07 1:01 8:05 176 172-182 3/0
8.00 54:54 47 6:17 176 172-180 0/1
8.12 55:38 44 5:51 180 178-182 1/5
8.25 56:29 51 6:46 179 178-182 1/2
8.37 57:25 55 7:24 176 172-178 3/0
8.50 58:17 52 7:00 178 176-182 0/1
8.62 59:04 47 6:14 179 178-182 1/5
8.75 59:56 52 6:56 179 178-182 2/3
8.87 1:00:57 1:01 8:09 170 164-178 4/0
9.00 1:01:52 55 7:20 166 164-166 0/0
9.12 1:02:44 52 6:57 169 166-170 0/2
9.25 1:03:38 54 7:09 171 168-174 0/3
9.37 1:04:35 57 7:34 173 168-190 4/0
9.50 1:05:25 51 6:46 184 178-188 3/1
9.62 1:06:08 43 5:42 184 178-186 1/1
9.75 1:06:49 40 5:23 184 182-186 0/7
9.87 1:07:41 53 7:02 181 178-186 2/1
10.00 1:08:44 1:02 8:18 176 164-182 4/0
10.13 1:09:34 50 6:43 169 166-170 0/1
10.25 1:10:22 48 6:25 171 168-174 1/5
10.38 1:11:18 56 7:26 170 168-172 2/2
10.50 1:12:20 1:02 8:15 169 168-170 4/1
10.63 1:13:11 52 6:54 169 168-170 0/1
10.75 1:14:03 52 6:56 170 168-170 1/2
10.88 1:14:56 52 6:59 172 168-176 1/4
11.00 1:15:54 59 7:49 169 168-170 2/0
11.13 1:16:53 59 7:49 168 168-170 2/1
11.25 1:17:46 53 7:03 170 168-170 1/2
11.38 1:18:37 52 6:53 171 170-176 0/8
11.50 1:19:25 47 6:30 172 168-172 14/9

Elevation

Asc 208m, Range 21m, Flat prediction 1:19:26
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

174 (190 max) Stride Length: 134cm Run: 99.9% Walk: 0.1%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:23 5:32 56.34% More
800m 3:03 6:09 58.55% More
1km 3:53 6:15 60.28% More
Mile 6:15 6:15 64.18% More
5k 20:31 6:36 66.45% More
5 miles 33:20 6:40 66.40% More
10k 41:36 6:42 66.38% More
10 miles 1:08:02 6:48 66.99% More

Predictions

Dist Time Per Mile WAVA
1M 4:51 4:51 82.69
5km 17:42 5:42 77.02
5M 30:30 6:06 72.58
10km 39:05 6:17 70.65
10M 1:07:19 6:44 67.70
Half 1:31:38 7:00 65.25
20M 2:28:35 7:26 63.76
Mara 3:22:16 7:43 62.45
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