Tue 6th Aug 2019 at 7:00pm by mrs shanksi
Run > Intervals
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Time
51:54
-
Miles 5.17
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Min/mi 10:02
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Pacing
13%
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WAVA
51.02
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Stride(cm)
90
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Cals
453
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Cadence
178
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Asc(m)
221
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Hillscore
11
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Surface
Trail
Notes & Comments
Club session
Split Summary
===
1) 1m - 10:50(10:50/m) 86cal 5.54/6.74mph
2) 1m - 7:57(7:57/m) 86cal 7.55/10.29mph
3) 1m - 8:32(8:32/m) 86cal 7.04/9.98mph
4) 1m - 13:19(13:19/m) 78cal 4.51/7.45mph
5) 1m - 9:35(9:35/m) 99cal 6.26/6.85mph
6) 0.17m - 1:42(9:48/m) 18cal 6.12/6.68mph
Split Summary
===
1) 1m - 10:50(10:50/m) 86cal 5.54/6.74mph
2) 1m - 7:57(7:57/m) 86cal 7.55/10.29mph
3) 1m - 8:32(8:32/m) 86cal 7.04/9.98mph
4) 1m - 13:19(13:19/m) 78cal 4.51/7.45mph
5) 1m - 9:35(9:35/m) 99cal 6.26/6.85mph
6) 0.17m - 1:42(9:48/m) 18cal 6.12/6.68mph
10:50 7:57 8:32 13:19 9:35 1:42
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. |
---|---|---|---|---|---|
0.06 | 40 | 40 | 10:44 | 168 94-190 | 2/0 |
0.13 | 1:17 | 36 | 9:43 | 149 94-186 | 3/0 |
0.19 | 1:57 | 40 | 10:42 | 186 184-188 | 4/0 |
0.25 | 2:50 | 53 | 14:10 | 176 170-182 | 9/0 |
0.31 | 3:31 | 41 | 11:02 | 180 178-182 | 11/0 |
0.38 | 4:07 | 35 | 9:27 | 188 184-190 | 0/4 |
0.44 | 4:41 | 35 | 9:13 | 188 188-188 | 0/1 |
0.50 | 5:14 | 33 | 8:46 | 190 188-192 | 1/0 |
0.56 | 5:49 | 35 | 9:20 | 185 180-190 | 1/0 |
0.63 | 6:25 | 36 | 9:33 | 184 182-186 | 1/0 |
0.69 | 7:01 | 36 | 9:42 | 186 184-188 | 0/3 |
0.75 | 7:36 | 34 | 9:10 | 186 184-188 | 1/3 |
0.81 | 10:21 | 2:46 +1:58 | 44:09 | 159 116-182 | 3/4 |
0.88 | 11:27 | 1:06 | 17:31 | 147 96-190 | 2/1 |
0.94 | 12:17 | 50 | 13:27 | 190 180-194 | 2/2 |
1.00 | 12:47 | 29 | 7:48 | 192 190-194 | 2/2 |
1.06 | 18:47 | 6:01 +5:26 | 1:36:11 | 154 116-194 | 2/6 |
1.13 | 19:25 | 37 | 9:59 | 157 96-192 | 1/3 |
1.19 | 19:54 | 29 | 7:45 | 192 190-194 | 5/1 |
1.25 | 21:14 | 1:21 +1:03 | 21:29 | 177 116-194 | 1/2 |
1.31 | 21:51 | 37 | 9:47 | 190 186-192 | 4/1 |
1.38 | 23:22 | 1:31 +1:05 | 24:09 | 191 190-192 | 0/6 |
1.44 | 23:53 | 31 | 8:22 | 188 184-190 | 2/2 |
1.50 | 25:21 | 1:28 +1:04 | 23:25 | 188 186-190 | 6/2 |
1.56 | 25:52 | 31 | 8:15 | 190 188-190 | 2/3 |
1.63 | 26:21 | 29 | 7:50 | 190 188-192 | 6/0 |
1.69 | 27:41 | 1:19 +1:04 | 21:12 | 189 188-192 | 0/7 |
1.75 | 28:21 | 41 | 10:50 | 190 188-192 | 2/2 |
1.81 | 29:47 | 1:26 +1:02 | 22:57 | 188 188-188 | 5/2 |
1.88 | 30:28 | 40 | 10:47 | 188 186-190 | 1/1 |
1.94 | 31:51 | 1:24 +1:01 | 22:19 | 164 116-190 | 0/2 |
2.00 | 32:29 | 38 | 10:06 | 190 188-190 | 0/5 |
2.06 | 33:00 | 30 | 8:05 | 190 188-192 | 2/2 |
2.13 | 34:25 | 1:25 +1:05 | 22:41 | 183 156-192 | 3/4 |
2.19 | 35:02 | 37 | 9:51 | 190 188-192 | 2/1 |
2.25 | 36:29 | 1:27 +1:05 | 23:12 | 189 188-192 | 6/0 |
2.31 | 37:04 | 36 | 9:32 | 188 186-190 | 0/4 |
2.38 | 37:33 | 29 | 7:38 | 194 192-194 | 2/3 |
2.44 | 38:55 | 1:22 +1:00 | 21:58 | 193 190-194 | 5/3 |
2.50 | 39:30 | 35 | 9:20 | 190 188-192 | 2/1 |
2.56 | 44:25 | 4:55 +4:22 | 1:18:36 | 186 180-188 | 5/1 |
2.63 | 45:09 | 44 | 11:41 | 185 182-188 | 0/2 |
2.69 | 45:50 | 41 | 10:54 | 187 186-188 | 6/0 |
2.75 | 46:26 | 36 | 9:38 | 190 188-192 | 2/0 |
2.81 | 46:59 | 33 | 8:53 | 190 188-192 | 0/0 |
2.88 | 47:30 | 31 | 8:19 | 190 176-194 | 1/0 |
2.94 | 48:01 | 30 | 8:07 | 192 190-192 | 0/5 |
3.00 | 48:33 | 32 | 8:30 | 193 190-194 | 0/5 |
3.06 | 49:06 | 33 | 8:53 | 192 190-194 | 0/1 |
3.13 | 49:49 | 43 | 11:23 | 172 116-190 | 0/5 |
3.19 | 50:26 | 37 | 9:52 | 186 184-188 | 0/6 |
3.25 | 51:04 | 38 | 10:13 | 187 184-190 | 4/0 |
3.31 | 51:42 | 38 | 10:11 | 187 186-188 | 1/1 |
3.38 | 52:21 | 39 | 10:17 | 184 182-186 | 5/0 |
3.44 | 53:18 | 57 | 15:12 | 116 116-116 | 6/0 |
3.50 | 54:25 | 1:08 | 18:00 | 116 116-116 | 6/0 |
3.56 | 55:29 | 1:04 | 16:57 | 116 116-116 | 5/0 |
3.63 | 56:31 | 1:03 | 16:42 | 116 116-116 | 8/0 |
3.69 | 57:37 | 1:06 | 17:35 | 121 116-134 | 7/0 |
3.75 | 58:45 | 1:07 | 17:58 | 116 116-116 | 4/0 |
3.81 | 59:44 | 59 | 15:50 | 116 116-116 | 5/0 |
3.88 | 1:00:36 | 52 | 13:57 | 144 116-188 | 3/0 |
3.94 | 1:01:15 | 39 | 10:22 | 187 184-190 | 4/0 |
4.00 | 1:01:51 | 36 | 9:38 | 190 188-192 | 0/0 |
4.06 | 1:02:24 | 33 | 8:44 | 190 190-190 | 0/3 |
4.13 | 1:02:58 | 33 | 8:55 | 187 182-190 | 0/8 |
4.19 | 1:03:35 | 37 | 9:56 | 183 180-186 | 0/7 |
4.25 | 1:04:12 | 38 | 10:00 | 186 184-188 | 0/1 |
4.31 | 1:04:48 | 36 | 9:36 | 184 182-184 | 0/2 |
4.38 | 1:05:25 | 36 | 9:43 | 186 184-190 | 1/0 |
4.44 | 1:06:02 | 37 | 9:57 | 187 186-188 | 0/1 |
4.50 | 1:06:40 | 37 | 9:59 | 185 182-188 | 0/2 |
4.56 | 1:07:15 | 36 | 9:34 | 186 184-188 | 1/1 |
4.62 | 1:07:53 | 37 | 10:00 | 184 182-186 | 0/4 |
4.69 | 1:08:28 | 35 | 9:22 | 186 184-188 | 1/1 |
4.75 | 1:09:05 | 37 | 9:50 | 186 184-188 | 0/1 |
4.81 | 1:09:42 | 37 | 9:51 | 187 186-188 | 0/5 |
4.87 | 1:10:17 | 35 | 9:26 | 183 180-184 | 0/7 |
4.94 | 1:10:52 | 35 | 9:16 | 184 180-188 | 0/12 |
5.00 | 1:11:26 | 34 | 9:12 | 181 178-184 | 0/10 |
5.06 | 1:12:01 | 34 | 9:07 | 184 184-186 | 0/2 |
5.12 | 1:12:36 | 36 | 9:31 | 184 184-186 | 0/3 |
5.17 | 1:13:09 | 33 | 11:10 | 157 116-190 | 0/1 |
Elevation
Asc 221m,
Range 85m, Flat prediction 41:26
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
65 6.0% | 14:59 |
36 7.6% | 11:09 |
11 2.8% | 29:03 |
See your biggest climbs |
Cadence
178 (194 max)
Stride Length: 90cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 64.6 | 186 | 4.6 | 40:26 | 12:57 |
Walk | 14.7 | 113 | 0.6 | 13:33 | 23:36 |
Pause | 20.8 | - | - | 19:10 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:48 | 7:48 | 57.52 |
5km | 28:51 | 9:17 | 54.34 |
5M | 49:56 | 9:59 | 51.23 |
10km | 1:04:09 | 10:19 | 49.93 |
10M | 1:51:03 | 11:06 | 47.43 |
Half | 2:31:37 | 11:34 | 45.31 |
20M | 4:06:57 | 12:21 | 43.67 |
Mara | 5:37:08 | 12:52 | 42.30 |
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