Wed 24th Jul 2019 at 5:00pm by Chris Phillips

Run > Intervals
  • v warm
  • Time
    54:07
  • Miles
    6.00
  • Min/mi
    9:01
  • Pacing
    66%
  • WAVA
    50.45
  • Stride(cm)
    100
  • Cals
    656
  • Cadence
    179
  • Asc(m)
    44
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:25(8:25/m) 115cal 7.13/7.83mph
2) 0.15m - 54(5:59/m) 18cal 10.02/11.69mph
3) 0.05m - 52(17:26/m) 3cal 3.44/5.24mph
4) 0.15m - 55(6:07/m) 18cal 9.81/11.37mph
5) 0.05m - 54(18:08/m) 4cal 3.31/6.91mph
6) 0.15m - 53(5:56/m) 18cal 10.11/11.67mph
7) 0.05m - 57(19:04/m) 4cal 3.15/7.08mph
8) 0.15m - 56(6:12/m) 17cal 9.67/11.63mph
9) 0.05m - 56(18:43/m) 4cal 3.21/7.01mph
10) 0.15m - 53(5:51/m) 17cal 10.26/11.54mph
11) 0.05m - 51(16:52/m) 5cal 3.56/10.65mph
12) 0.15m - 54(5:58/m) 17cal 10.04/11.42mph
13) 0.05m - 59(19:40/m) 4cal 3.05/10.4mph
14) 0.15m - 55(6:07/m) 15cal 9.82/11.1mph
15) 0.05m - 57(18:51/m) 5cal 3.18/10.16mph
16) 0.15m - 57(6:22/m) 17cal 9.42/11.35mph
17) 0.05m - 1:00(20:07/m) 4cal 2.98/9.87mph
18) 0.15m - 55(6:10/m) 16cal 9.74/10.65mph
19) 0.05m - 58(19:24/m) 4cal 3.09/10.35mph
20) 0.15m - 57(6:19/m) 16cal 9.5/10.06mph
21) 0.05m - 1:00(20:00/m) 4cal 3/9.96mph
22) 0.15m - 54(6:01/m) 17cal 9.97/11.35mph
23) 0.05m - 56(18:42/m) 5cal 3.21/10.18mph
24) 0.15m - 56(6:12/m) 17cal 9.67/10.65mph
25) 0.05m - 58(19:18/m) 5cal 3.11/9.77mph
26) 0.15m - 58(6:25/m) 18cal 9.35/11.27mph
27) 0.05m - 59(19:45/m) 3cal 3.04/3.19mph
28) 0.15m - 55(6:06/m) 17cal 9.85/11.19mph
29) 0.05m - 57(18:59/m) 4cal 3.16/10.14mph
30) 0.15m - 55(6:05/m) 17cal 9.88/11.54mph
31) 0.05m - 53(17:30/m) 5cal 3.43/9.98mph
32) 0.15m - 59(6:34/m) 17cal 9.13/9.96mph
33) 0.05m - 54(17:59/m) 4cal 3.34/5.74mph
34) 0.15m - 57(6:18/m) 17cal 9.53/10.56mph
35) 0.05m - 55(18:24/m) 5cal 3.26/9.79mph
36) 0.15m - 57(6:18/m) 17cal 9.52/11.9mph
37) 0.05m - 57(19:10/m) 4cal 3.13/9.52mph
38) 0.15m - 1:00(6:40/m) 17cal 9.01/10.52mph
39) 0.05m - 59(19:39/m) 4cal 3.05/3.07mph
40) 0.15m - 57(6:18/m) 17cal 9.53/10.6mph
41) 0.05m - 59(19:36/m) 4cal 3.06/9.79mph
42) 1m - 8:14(8:13/m) 117cal 7.3/8.2mph
8:25 54 52 55 54 53 57 56 56 53 51 54 59 55 57 57 1:00 55 58 57 1:00 54 56 56 58 58 59 55 57 55 53 59 54 57 55 57 57 1:00 59 57 59 8:14

Pace

27% 4% 34% 9% 24% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.06 34 34 9:08 165 120-176 0/1
0.13 1:07 33 8:48 175 174-176 1/0
0.19 1:43 36 9:35 178 176-180 0/2
0.25 2:16 33 8:47 178 176-180 0/0
0.31 2:46 30 8:02 178 176-178 1/0
0.38 3:16 30 7:56 180 178-182 0/2
0.44 3:47 31 8:16 182 180-184 0/2
0.50 4:18 31 8:10 178 176-180 0/0
0.56 4:48 30 8:01 182 178-184 0/0
0.63 5:19 31 8:16 178 178-178 0/0
0.69 5:49 31 8:11 180 178-182 0/0
0.75 6:20 31 8:13 181 178-182 1/0
0.81 6:50 30 8:03 180 178-182 0/1
0.88 7:21 31 8:12 181 180-182 0/1
0.94 7:53 31 8:23 180 180-182 0/0
1.00 8:24 31 8:22 181 180-184 0/0
1.06 8:46 22 5:48 203 184-208 0/1
1.13 9:07 22 5:49 204 200-208 0/1
1.19 9:59 51 13:41 159 104-198 0/0
1.25 10:29 31 8:10 186 114-206 1/0
1.31 10:50 21 5:36 197 188-202 0/0
1.38 11:34 43 11:33 171 110-196 0/2
1.44 12:11 37 9:55 170 112-200 1/0
1.50 12:34 23 6:13 200 198-204 0/0
1.56 13:10 36 9:39 184 120-198 0/1
1.63 13:59 48 12:55 134 106-196 0/0
1.69 14:22 23 6:15 197 196-198 0/1
1.75 14:47 24 6:30 195 194-198 0/0
1.81 15:47 1:01 16:11 147 102-204 0/0
1.88 16:09 22 5:51 201 188-204 1/0
1.94 16:31 22 5:46 200 198-202 1/0
2.00 17:26 55 14:44 155 100-202 0/2
2.06 17:48 22 5:52 188 100-204 1/0
2.13 18:10 22 5:50 198 190-202 1/1
2.19 19:05 55 14:45 167 102-198 0/0
2.25 19:39 33 8:55 177 102-204 1/0
2.31 20:01 22 5:52 201 200-206 0/0
2.38 20:40 39 10:26 191 120-202 1/0
2.44 21:23 44 11:38 154 116-198 0/0
2.50 21:48 24 6:28 200 198-200 0/0
2.56 22:25 38 10:02 172 84-194 0/1
2.63 23:18 52 13:57 157 112-202 0/0
2.69 23:41 23 6:11 199 198-202 0/1
2.75 24:04 23 6:04 192 182-200 0/1
2.81 25:07 1:04 16:58 136 108-198 1/0
2.88 25:31 24 6:16 196 192-198 0/1
2.94 25:53 23 6:03 196 194-196 0/0
3.00 26:58 1:05 17:21 162 108-198 1/0
3.06 27:21 22 6:00 198 194-200 0/0
3.13 27:43 22 5:57 197 194-198 0/0
3.19 28:37 54 14:25 163 104-194 0/0
3.25 29:07 30 7:59 177 102-200 0/1
3.31 29:30 23 6:10 198 194-200 0/0
3.38 30:16 45 12:04 195 194-198 0/1
3.44 30:56 41 10:52 146 100-200 0/0
3.50 31:19 22 5:58 199 198-202 1/0
3.56 31:56 37 9:53 152 112-202 0/1
3.63 32:49 53 14:05 152 108-198 2/0
3.69 33:12 23 6:13 199 198-200 1/0
3.75 33:34 22 5:59 198 196-202 0/0
3.81 34:36 1:02 16:31 172 102-198 1/0
3.88 34:58 22 5:51 201 200-202 0/0
3.94 35:22 23 6:13 197 196-198 0/0
4.00 36:18 57 15:10 143 106-192 0/2
4.06 36:43 24 6:31 191 180-196 0/0
4.13 37:07 24 6:19 196 194-196 0/1
4.19 37:58 52 13:49 139 84-196 0/0
4.25 38:30 32 8:32 180 136-194 0/1
4.31 38:54 24 6:20 196 194-198 0/1
4.38 39:34 40 10:44 169 120-196 2/0
4.44 40:16 42 11:08 158 106-196 0/1
4.50 40:40 24 6:21 196 194-198 0/1
4.56 41:14 34 9:02 174 110-196 0/0
4.62 42:08 54 14:24 155 114-196 0/0
4.69 42:31 23 6:05 198 196-200 1/0
4.75 42:58 27 7:13 177 120-196 0/0
4.81 44:02 1:04 17:09 144 120-192 1/0
4.87 44:25 23 6:06 196 194-198 0/1
4.94 44:48 23 6:13 198 196-198 0/1
5.00 45:52 1:04 17:00 140 108-192 2/0
5.06 46:25 33 8:48 179 168-182 0/0
5.12 46:54 29 7:47 183 182-184 0/1
5.19 47:25 31 8:16 181 180-182 0/0
5.25 47:56 31 8:14 181 180-182 1/0
5.31 48:28 31 8:24 181 180-182 1/0
5.38 48:58 30 8:08 182 180-184 0/0
5.44 49:27 29 7:48 181 180-182 0/0
5.50 49:58 31 8:12 181 178-182 2/0
5.56 50:29 31 8:09 180 178-182 1/0
5.63 51:00 31 8:18 181 178-184 0/1
5.69 51:30 30 8:04 181 180-184 0/0
5.75 52:03 32 8:38 180 178-182 0/0
5.81 52:32 30 7:55 183 180-184 0/0
5.88 53:03 31 8:15 182 180-184 1/0
5.94 53:34 31 8:18 181 180-184 2/0
6.00 54:05 31 8:12 184 182-184 2/0
6.00 54:07 2 17:13 182 182-182 0/0

Elevation

Asc 44m, Range 10m, Flat prediction 54:07
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

179 (208 max) Stride Length: 100cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 74.7 190 5.3 40:24 7:36
Walk 25.3 110 0.7 13:43 19:53

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:43 6:56 45.95% More
800m 3:45 7:32 49.04% More
1km 4:46 7:40 50.43% More
Mile 7:56 7:56 51.73% More
5k 27:28 8:50 50.77% More
5 miles 45:40 9:08 49.63% More

Predictions

Dist Time Per Mile WAVA
1M 8:06 8:06 50.62
5km 26:56 8:40 51.77
5M 44:36 8:55 50.81
10km 56:10 9:02 50.35
10M 1:33:00 9:18 50.21
Half 2:03:49 9:27 49.49
20M 3:13:54 9:42 50.07
Mara 4:18:10 9:51 50.15
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