Wed 10th Jul 2019 at 5:00am by mickgent
Run > Intervals
- 0 👍
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Time
1:19:26
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Miles 11.56
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Min/mi 6:52
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Pacing
88%
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WAVA
66.73
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Stride(cm)
134
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Cals
1353
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Cadence
174
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Asc(m)
208
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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
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 |
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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 | 1:03 | 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
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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