Sat 27th Jul 2019 at 6:00am by Chris Phillips
Run > Intervals
- breezy
- warm
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Time
1:10:56
-
Miles 7.50
-
Min/mi 9:27
-
Pacing
49%
-
WAVA
48.63
-
Stride(cm)
99
-
Cals
796
-
Cadence
172
-
Asc(m)
56
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 6:38(6:38/m) 114cal 9.05/9.43mph
2) 0.25m - 5:09(20:37/m) 21cal 2.91/9.18mph
3) 1m - 6:38(6:38/m) 112cal 9.05/9.43mph
4) 0.25m - 4:46(19:04/m) 21cal 3.15/8.66mph
5) 1m - 6:51(6:51/m) 111cal 8.76/9.14mph
6) 0.25m - 5:10(20:39/m) 21cal 2.91/3.28mph
7) 1m - 7:07(7:07/m) 110cal 8.44/8.97mph
8) 0.25m - 4:55(19:39/m) 21cal 3.05/8.5mph
9) 1m - 7:05(7:05/m) 111cal 8.48/9.02mph
10) 0.25m - 4:37(18:26/m) 20cal 3.25/3.55mph
11) 1m - 7:13(7:13/m) 113cal 8.32/9mph
12) 0.25m - 4:49(19:14/m) 21cal 3.12/7.93mph
===
1) 1m - 6:38(6:38/m) 114cal 9.05/9.43mph
2) 0.25m - 5:09(20:37/m) 21cal 2.91/9.18mph
3) 1m - 6:38(6:38/m) 112cal 9.05/9.43mph
4) 0.25m - 4:46(19:04/m) 21cal 3.15/8.66mph
5) 1m - 6:51(6:51/m) 111cal 8.76/9.14mph
6) 0.25m - 5:10(20:39/m) 21cal 2.91/3.28mph
7) 1m - 7:07(7:07/m) 110cal 8.44/8.97mph
8) 0.25m - 4:55(19:39/m) 21cal 3.05/8.5mph
9) 1m - 7:05(7:05/m) 111cal 8.48/9.02mph
10) 0.25m - 4:37(18:26/m) 20cal 3.25/3.55mph
11) 1m - 7:13(7:13/m) 113cal 8.32/9mph
12) 0.25m - 4:49(19:14/m) 21cal 3.12/7.93mph
6:38 5:09 6:38 4:46 6:51 5:10 7:07 4:55 7:05 4:37 7:13 4:49
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.13 | 53 | 53 | 7:01 | 185 174-192 | 0/1 |
0.25 | 1:45 | 52 | 6:56 | 187 180-192 | 0/2 |
0.38 | 2:33 | 48 | 6:27 | 190 188-194 | 1/2 |
0.50 | 3:21 | 48 | 6:26 | 190 184-194 | 0/4 |
0.63 | 4:10 | 48 | 6:28 | 192 188-194 | 0/0 |
0.75 | 4:59 | 49 | 6:34 | 191 188-194 | 1/0 |
0.88 | 5:47 | 48 | 6:27 | 192 188-196 | 0/2 |
1.00 | 6:37 | 50 | 6:38 | 190 188-194 | 1/0 |
1.13 | 9:12 | 2:35 | 20:37 | 128 112-194 | 0/2 |
1.25 | 11:47 | 2:35 | 20:42 | 121 116-126 | 0/0 |
1.38 | 12:34 | 47 | 6:14 | 192 188-196 | 1/2 |
1.50 | 13:22 | 49 | 6:29 | 192 190-194 | 2/0 |
1.63 | 14:11 | 49 | 6:33 | 192 188-194 | 0/1 |
1.75 | 15:01 | 50 | 6:39 | 192 190-194 | 0/1 |
1.88 | 15:50 | 49 | 6:33 | 192 190-194 | 1/0 |
2.00 | 16:40 | 50 | 6:38 | 192 190-194 | 1/1 |
2.13 | 17:30 | 50 | 6:40 | 193 190-194 | 2/0 |
2.25 | 18:27 | 57 | 7:32 | 191 188-194 | 1/0 |
2.38 | 20:44 | 2:18 | 18:20 | 110 104-120 | 2/1 |
2.50 | 23:03 | 2:18 | 18:28 | 118 102-188 | 0/0 |
2.63 | 24:00 | 58 | 7:42 | 192 188-194 | 0/1 |
2.75 | 24:53 | 52 | 6:59 | 191 188-194 | 0/3 |
2.88 | 25:44 | 51 | 6:50 | 194 190-196 | 1/1 |
3.00 | 26:34 | 50 | 6:40 | 193 188-194 | 1/0 |
3.13 | 27:26 | 52 | 6:55 | 192 188-196 | 1/0 |
3.25 | 28:17 | 51 | 6:47 | 194 190-196 | 3/0 |
3.38 | 29:06 | 49 | 6:30 | 194 190-196 | 1/0 |
3.50 | 30:05 | 59 | 7:55 | 184 112-194 | 1/0 |
3.63 | 32:37 | 2:32 | 20:13 | 108 100-120 | 2/0 |
3.75 | 35:03 | 2:27 | 19:33 | 110 100-186 | 1/1 |
3.88 | 36:08 | 1:05 | 8:38 | 188 186-190 | 1/1 |
4.00 | 36:59 | 51 | 6:49 | 191 186-194 | 1/1 |
4.13 | 37:50 | 51 | 6:51 | 191 188-194 | 0/1 |
4.25 | 38:43 | 52 | 6:59 | 191 188-194 | 0/1 |
4.38 | 39:36 | 53 | 7:02 | 193 190-194 | 0/2 |
4.50 | 40:30 | 55 | 7:17 | 191 186-196 | 0/1 |
4.63 | 41:25 | 55 | 7:19 | 190 186-194 | 0/0 |
4.75 | 42:17 | 52 | 6:59 | 191 188-194 | 1/1 |
4.88 | 44:45 | 2:28 | 19:40 | 111 108-120 | 2/0 |
5.00 | 47:04 | 2:19 | 18:31 | 113 100-190 | 1/0 |
5.13 | 48:03 | 59 | 7:54 | 190 188-192 | 0/1 |
5.25 | 48:59 | 56 | 7:30 | 189 184-194 | 1/2 |
5.38 | 49:51 | 52 | 6:56 | 190 186-194 | 1/0 |
5.50 | 50:42 | 51 | 6:46 | 192 190-194 | 1/2 |
5.63 | 51:35 | 53 | 7:02 | 191 188-194 | 0/1 |
5.75 | 52:28 | 53 | 7:05 | 189 186-190 | 0/1 |
5.88 | 53:20 | 52 | 6:57 | 190 188-194 | 1/1 |
6.00 | 54:22 | 1:01 | 8:12 | 181 106-194 | 1/1 |
6.13 | 56:42 | 2:20 | 18:43 | 116 104-124 | 1/1 |
6.25 | 58:54 | 2:12 | 17:35 | 113 104-120 | 1/1 |
6.38 | 59:45 | 51 | 6:50 | 186 180-188 | 1/0 |
6.50 | 1:00:36 | 51 | 6:47 | 189 186-192 | 1/0 |
6.63 | 1:01:28 | 52 | 6:57 | 190 188-194 | 1/1 |
6.75 | 1:02:22 | 54 | 7:15 | 188 186-190 | 1/1 |
6.87 | 1:03:17 | 55 | 7:16 | 188 186-190 | 0/1 |
7.00 | 1:04:12 | 55 | 7:19 | 189 188-192 | 0/0 |
7.12 | 1:05:11 | 59 | 7:51 | 188 184-190 | 5/0 |
7.25 | 1:06:07 | 57 | 7:33 | 187 186-188 | 0/1 |
7.37 | 1:08:27 | 2:20 | 18:42 | 111 92-120 | 2/1 |
7.50 | 1:10:55 | 2:28 | 19:44 | 109 92-120 | 1/1 |
Elevation
Asc 56m,
Range 10m, Flat prediction 1:10:56
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
172 (196 max)
Stride Length: 99cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 63.6 | 190 | 6.2 | 45:07 | 7:13 |
Walk | 36.4 | 110 | 1.3 | 25:48 | 20:37 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:23 | 8:23 | 48.91 |
5km | 27:52 | 8:58 | 50.04 |
5M | 46:09 | 9:14 | 49.11 |
10km | 58:06 | 9:21 | 48.67 |
10M | 1:36:13 | 9:37 | 48.53 |
Half | 2:08:07 | 9:47 | 47.83 |
20M | 3:20:37 | 10:02 | 48.40 |
Mara | 4:27:06 | 10:12 | 48.47 |
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