Wed 14th Aug 2019 at 5:00pm by BecsX

Run > Intervals

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Time
40:40
Miles
4.94
Min/mi
8:14
Pacing
67%
WAVA
59.30
Stride(cm)
110
Cals
466
Cadence
178
Asc(m)
84
Hillscore
4
Surface
Road

Notes & Comments

10 min warm up; 3 x 6 mins

Split Summary
===
1) 1m - 9:18(9:18/m) 93cal 6.45/7.37mph
2) 0.1m - 43(7:23/m) 7cal 8.12/7.93mph
3) 0.76m - 5:59(7:50/m) 74cal 7.66/9.04mph
4) 0.33m - 3:01(9:08/m) 32cal 6.57/8.25mph
5) 0.78m - 5:59(7:41/m) 77cal 7.82/8.22mph
6) 0.34m - 3:00(8:43/m) 33cal 6.88/8.08mph
7) 0.77m - 6:00(7:50/m) 75cal 7.67/8.77mph
8) 0.76m - 6:39(8:48/m) 75cal 6.82/7.83mph

9:18 43 5:59 3:01 5:59 3:00 6:00 6:39

Pace

17%

15%

22%

46%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	46	46	12:10	177 176-178	0/4
0.13	1:17	32	8:28	175 172-176	0/0
0.19	2:02	44	11:51	179 176-180	2/0
0.25	2:27	26	6:50	180 176-182	1/1
0.31	3:08	40 +5	10:44	169 120-182	0/3
0.38	3:40	32	8:29	177 176-178	1/0
0.44	4:23	43 +9	11:36	176 174-178	2/0
0.50	4:59	36	9:42	175 174-176	1/0
0.56	5:35	35	9:27	176 174-178	0/0
0.63	6:09	34	9:07	177 174-180	2/0
0.69	6:43	34	9:08	175 174-176	1/0
0.75	7:53	1:10 +35	18:38	164 120-178	0/0
0.81	8:27	34	9:07	175 174-176	1/1
0.88	8:59	32	8:33	177 176-178	0/0
0.94	9:31	32	8:29	177 176-178	2/0
1.00	10:08	37	9:48	179 176-182	1/0
1.06	10:34	26	6:55	183 178-186	0/3
1.13	11:03	29	7:50	179 176-182	0/5
1.19	11:33	30	7:53	180 178-182	0/1
1.25	12:03	30	8:00	179 176-182	0/1
1.31	12:36	33	8:51	180 178-180	0/1
1.38	13:10	34	8:59	181 180-182	0/0
1.44	13:37	27	7:16	181 180-182	0/0
1.50	14:05	28	7:23	178 176-180	0/0
1.56	14:35	30	8:03	179 178-180	1/0
1.63	15:06	31	8:15	182 180-182	1/0
1.69	16:24	1:18 +54	20:54	170 120-186	0/1
1.75	16:55	31	8:13	188 186-192	1/0
1.81	17:23	28	7:23	185 184-186	0/0
1.88	17:51	29	7:42	184 178-190	0/1
1.94	18:26	35	9:16	174 172-176	0/1
2.00	19:05	39 +5	10:18	174 172-174	1/0
2.06	19:40	35	9:24	174 174-176	1/0
2.13	20:15	35	9:16	173 172-174	0/0
2.19	20:47	32	8:38	177 174-180	0/0
2.25	21:16	29	7:45	183 182-184	0/0
2.31	21:48	32	8:28	182 182-182	0/2
2.38	22:17	29	7:39	182 180-182	0/0
2.44	22:47	31	8:09	182 182-184	1/0
2.50	23:15	28	7:32	182 182-182	0/0
2.56	23:44	28	7:35	185 182-188	0/0
2.63	24:12	29	7:37	184 182-186	0/0
2.69	24:41	28	7:30	183 182-184	0/1
2.75	25:08	28	7:27	185 182-186	1/0
2.81	25:36	28	7:22	185 182-188	0/1
2.88	26:05	29	7:40	186 184-186	1/0
2.94	26:33	28	7:28	184 182-186	1/0
3.00	27:04	31	8:17	180 172-182	1/0
3.06	27:39	35	9:18	174 172-174	1/0
3.13	28:12	33	8:44	176 174-178	0/0
3.19	28:42	31	8:13	176 174-178	0/0
3.25	29:16	33	8:52	175 174-176	0/0
3.31	29:47	32	8:28	176 174-178	2/0
3.38	30:17	30	7:52	180 178-182	2/0
3.44	30:46	29	7:41	183 182-186	2/0
3.50	31:17	32	8:25	183 180-184	1/0
3.56	32:50	1:33 +1:09	24:49	175 120-190	0/3
3.63	33:21	31	8:14	186 184-188	1/0
3.69	33:51	30	7:58	183 180-186	1/0
3.75	34:21	30	8:00	182 182-182	0/0
3.81	34:52	31	8:13	182 180-182	0/0
3.88	35:22	30	8:07	181 180-182	2/0
3.94	35:51	29	7:40	182 180-184	1/0
4.00	36:21	30	7:52	182 178-184	0/0
4.06	36:49	28	7:30	185 184-186	0/0
4.13	37:21	32	8:35	179 174-188	3/0
4.19	37:53	32	8:30	176 174-176	1/0
4.25	38:23	31	8:09	177 174-178	0/0
4.31	38:55	31	8:24	179 178-180	1/0
4.38	39:50	55 +23	14:44	166 120-176	3/0
4.44	40:27	36	9:43	173 172-176	6/0
4.50	41:05	39	10:22	170 168-172	6/0
4.56	41:45	39	10:27	172 172-172	3/0
4.62	43:02	1:18 +57	20:42	179 158-186	2/0
4.69	43:41	39	10:24	179 176-180	2/0
4.75	44:14	32	8:37	178 176-180	2/0
4.81	44:44	31	8:12	180 178-184	0/2
4.84	44:57	13	8:19	181 180-182	0/1

Elevation

Asc 84m, Range 48m, Flat prediction 38:37

Elevation Graph

Biggest Climbs (m)	Min/mi
40 2.1%	9:33
See your biggest climbs

Cadence

178 (192 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.6	179	4.8	41:36	8:39
Walk	7.1	120	0	3:12	7:23:44
Pause	0.3	-	-	9	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:27	46.23%	More
800m	3:44	7:31	51.02%	More
1km	4:43	7:35	52.88%	More
Mile	7:55	7:55	54.14%	More
5k	27:01	8:42	55.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:29	7:29	57.32
5km	24:52	8:00	60.27
5M	41:11	8:14	59.28
10km	51:52	8:21	58.88
10M	1:25:53	8:35	58.43
Half	1:54:20	8:44	57.24
20M	2:59:03	8:57	57.37
Mara	3:58:23	9:06	56.99

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