Wed 14th Aug 2019 at 7:00pm by Chris Phillips
Run > Intervals
- warm
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Time
38:02
-
Miles 5.06
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Min/mi 7:31
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Pacing
73%
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WAVA
60.29
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Stride(cm)
113
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Cals
563
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Cadence
189
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.1m - 31(5:30/m) 7cal 10.9/9.66mph
2) 0.03m - 30(17:22/m) 3cal 3.45/9.96mph
3) 0.17m - 1:00(5:46/m) 20cal 10.4/11.54mph
4) 0.03m - 30(17:47/m) 3cal 3.37/10.75mph
5) 0.32m - 2:00(6:16/m) 32cal 9.58/9.64mph
6) 0.03m - 29(17:21/m) 3cal 3.46/9.37mph
7) 0.63m - 4:01(6:24/m) 73cal 9.38/10.58mph
8) 0.06m - 1:00(17:40/m) 5cal 3.4/9.25mph
9) 0.63m - 4:00(6:22/m) 72cal 9.43/10.62mph
10) 0.03m - 30(16:26/m) 3cal 3.65/9.41mph
11) 0.31m - 2:00(6:31/m) 35cal 9.21/10.65mph
12) 0.03m - 30(16:56/m) 3cal 3.54/9.14mph
13) 0.16m - 1:00(6:24/m) 17cal 9.39/10.23mph
14) 0.03m - 30(18:37/m) 3cal 3.22/9.54mph
15) 0.08m - 31(6:22/m) 9cal 9.43/11.31mph
16) 0.03m - 30(16:09/m) 3cal 3.72/10.35mph
17) 0.16m - 59(6:15/m) 18cal 9.6/10.85mph
18) 0.03m - 30(17:45/m) 3cal 3.38/9.66mph
19) 0.3m - 2:00(6:43/m) 34cal 8.93/9.91mph
20) 0.03m - 30(16:20/m) 3cal 3.67/8.83mph
21) 0.58m - 3:59(6:55/m) 67cal 8.68/9.98mph
22) 0.06m - 59(16:52/m) 5cal 3.56/8.54mph
23) 0.59m - 4:00(6:46/m) 69cal 8.86/10.6mph
24) 0.03m - 30(16:13/m) 3cal 3.7/8.97mph
25) 0.32m - 2:00(6:19/m) 37cal 9.5/12.17mph
26) 0.03m - 31(16:58/m) 3cal 3.53/9.2mph
27) 0.14m - 59(6:56/m) 16cal 8.66/9.98mph
28) 0.03m - 31(15:34/m) 3cal 3.85/8.81mph
29) 0.08m - 29(6:11/m) 8cal 9.69/11.63mph
30) 0.03m - 31(15:12/m) 3cal 3.95/10.56mph
===
1) 0.1m - 31(5:30/m) 7cal 10.9/9.66mph
2) 0.03m - 30(17:22/m) 3cal 3.45/9.96mph
3) 0.17m - 1:00(5:46/m) 20cal 10.4/11.54mph
4) 0.03m - 30(17:47/m) 3cal 3.37/10.75mph
5) 0.32m - 2:00(6:16/m) 32cal 9.58/9.64mph
6) 0.03m - 29(17:21/m) 3cal 3.46/9.37mph
7) 0.63m - 4:01(6:24/m) 73cal 9.38/10.58mph
8) 0.06m - 1:00(17:40/m) 5cal 3.4/9.25mph
9) 0.63m - 4:00(6:22/m) 72cal 9.43/10.62mph
10) 0.03m - 30(16:26/m) 3cal 3.65/9.41mph
11) 0.31m - 2:00(6:31/m) 35cal 9.21/10.65mph
12) 0.03m - 30(16:56/m) 3cal 3.54/9.14mph
13) 0.16m - 1:00(6:24/m) 17cal 9.39/10.23mph
14) 0.03m - 30(18:37/m) 3cal 3.22/9.54mph
15) 0.08m - 31(6:22/m) 9cal 9.43/11.31mph
16) 0.03m - 30(16:09/m) 3cal 3.72/10.35mph
17) 0.16m - 59(6:15/m) 18cal 9.6/10.85mph
18) 0.03m - 30(17:45/m) 3cal 3.38/9.66mph
19) 0.3m - 2:00(6:43/m) 34cal 8.93/9.91mph
20) 0.03m - 30(16:20/m) 3cal 3.67/8.83mph
21) 0.58m - 3:59(6:55/m) 67cal 8.68/9.98mph
22) 0.06m - 59(16:52/m) 5cal 3.56/8.54mph
23) 0.59m - 4:00(6:46/m) 69cal 8.86/10.6mph
24) 0.03m - 30(16:13/m) 3cal 3.7/8.97mph
25) 0.32m - 2:00(6:19/m) 37cal 9.5/12.17mph
26) 0.03m - 31(16:58/m) 3cal 3.53/9.2mph
27) 0.14m - 59(6:56/m) 16cal 8.66/9.98mph
28) 0.03m - 31(15:34/m) 3cal 3.85/8.81mph
29) 0.08m - 29(6:11/m) 8cal 9.69/11.63mph
30) 0.03m - 31(15:12/m) 3cal 3.95/10.56mph
31 30 1:00 30 2:00 29 4:01 1:00 4:00 30 2:00 30 1:00 30 31 30 59 30 2:00 30 3:59 59 4:00 30 2:00 31 59 31 29 31
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.06 | 20 | 20 | 5:27 | 211 200-220 |
0.13 | 59 | 38 | 10:11 | 186 120-204 |
0.19 | 1:22 | 24 | 6:22 | 201 196-202 |
0.25 | 1:44 | 21 | 5:39 | 202 202-202 |
0.31 | 2:16 | 33 | 8:43 | 187 108-202 |
0.38 | 2:48 | 32 | 8:26 | 194 192-196 |
0.44 | 3:12 | 24 | 6:22 | 198 198-198 |
0.50 | 3:35 | 23 | 6:07 | 197 194-200 |
0.56 | 3:58 | 24 | 6:16 | 194 192-194 |
0.63 | 4:23 | 24 | 6:32 | 192 190-194 |
0.69 | 5:06 | 44 | 11:40 | 178 120-194 |
0.75 | 5:28 | 22 | 5:51 | 196 194-198 |
0.81 | 5:52 | 24 | 6:25 | 193 192-194 |
0.88 | 6:16 | 23 | 6:11 | 194 194-194 |
0.94 | 6:40 | 24 | 6:28 | 193 192-194 |
1.00 | 7:04 | 24 | 6:30 | 192 188-194 |
1.06 | 7:29 | 25 | 6:34 | 193 192-194 |
1.13 | 7:52 | 24 | 6:17 | 190 188-194 |
1.19 | 8:17 | 25 | 6:35 | 191 188-192 |
1.25 | 8:41 | 24 | 6:21 | 192 192-194 |
1.31 | 9:14 | 33 | 8:44 | 191 188-196 |
1.38 | 10:06 | 52 | 13:55 | 154 120-188 |
1.44 | 10:32 | 26 | 7:03 | 194 192-194 |
1.50 | 10:55 | 23 | 6:09 | 195 192-198 |
1.56 | 11:20 | 24 | 6:28 | 194 192-194 |
1.63 | 11:44 | 24 | 6:29 | 192 192-192 |
1.69 | 12:07 | 24 | 6:17 | 193 192-194 |
1.75 | 12:31 | 23 | 6:12 | 194 192-198 |
1.81 | 12:55 | 24 | 6:25 | 194 192-194 |
1.88 | 13:19 | 24 | 6:28 | 192 188-194 |
1.94 | 13:43 | 24 | 6:23 | 193 192-194 |
2.00 | 14:13 | 30 | 8:08 | 194 190-198 |
2.06 | 14:49 | 36 | 9:30 | 195 190-200 |
2.13 | 15:13 | 24 | 6:22 | 196 194-200 |
2.19 | 15:37 | 24 | 6:23 | 191 188-194 |
2.25 | 16:01 | 24 | 6:29 | 191 188-194 |
2.31 | 16:26 | 24 | 6:31 | 193 192-194 |
2.38 | 17:09 | 43 | 11:32 | 157 108-194 |
2.44 | 17:34 | 25 | 6:38 | 194 192-194 |
2.50 | 17:58 | 24 | 6:20 | 193 190-194 |
2.56 | 18:41 | 43 | 11:31 | 182 120-196 |
2.63 | 19:13 | 32 | 8:38 | 201 194-204 |
2.69 | 19:45 | 32 | 8:36 | 194 188-198 |
2.75 | 20:10 | 24 | 6:29 | 199 196-200 |
2.81 | 20:41 | 32 | 8:25 | 195 192-200 |
2.88 | 21:19 | 37 | 9:56 | 177 120-200 |
2.94 | 21:41 | 22 | 5:59 | 200 198-200 |
3.00 | 22:06 | 26 | 6:48 | 196 192-198 |
3.06 | 22:32 | 26 | 6:50 | 193 190-194 |
3.13 | 22:58 | 25 | 6:48 | 192 190-194 |
3.19 | 23:41 | 44 | 11:42 | 166 126-202 |
3.25 | 24:08 | 26 | 7:03 | 193 190-194 |
3.31 | 24:33 | 25 | 6:44 | 192 190-194 |
3.38 | 24:59 | 26 | 6:49 | 192 190-194 |
3.44 | 25:24 | 26 | 6:52 | 190 188-192 |
3.50 | 25:50 | 25 | 6:48 | 191 190-194 |
3.56 | 26:15 | 25 | 6:36 | 195 194-196 |
3.63 | 26:41 | 27 | 7:08 | 191 190-194 |
3.69 | 27:08 | 26 | 7:01 | 188 186-190 |
3.75 | 27:37 | 29 | 7:46 | 178 120-190 |
3.81 | 28:36 | 59 | 15:51 | 138 120-192 |
3.88 | 29:01 | 24 | 6:29 | 196 192-200 |
3.94 | 29:26 | 26 | 6:54 | 190 188-194 |
4.00 | 29:52 | 26 | 6:52 | 192 190-194 |
4.06 | 30:18 | 25 | 6:47 | 193 190-194 |
4.13 | 30:44 | 26 | 7:03 | 190 190-192 |
4.19 | 31:10 | 25 | 6:47 | 192 190-194 |
4.25 | 31:35 | 25 | 6:40 | 192 190-194 |
4.31 | 31:59 | 24 | 6:27 | 194 194-196 |
4.38 | 32:24 | 25 | 6:43 | 194 190-196 |
4.44 | 33:05 | 41 | 10:58 | 145 120-194 |
4.50 | 33:27 | 22 | 5:45 | 191 120-220 |
4.56 | 33:49 | 22 | 5:55 | 210 194-220 |
4.62 | 34:15 | 27 | 7:07 | 190 188-194 |
4.69 | 34:41 | 26 | 6:48 | 190 188-192 |
4.75 | 35:12 | 31 | 8:16 | 178 104-200 |
4.81 | 35:50 | 38 | 10:01 | 165 104-194 |
4.87 | 36:16 | 27 | 7:05 | 190 188-192 |
4.94 | 36:59 | 43 | 11:21 | 96 30-194 |
5.00 | 37:23 | 24 | 6:26 | 154 30-206 |
5.06 | 38:02 | 39 | 11:51 | 206 204-206 |
Cadence
189 (220 max)
Stride Length: 113cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 86.0 | 195 | 4.7 | 32:43 | 6:55 |
Walk | 14.0 | 101 | 0.3 | 5:19 | 16:28 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:49 | 6:49 | 60.15 |
5km | 22:41 | 7:18 | 61.47 |
5M | 37:33 | 7:31 | 60.35 |
10km | 47:17 | 7:37 | 59.80 |
10M | 1:18:18 | 7:50 | 59.64 |
Half | 1:44:15 | 7:57 | 58.78 |
20M | 2:43:15 | 8:10 | 59.48 |
Mara | 3:37:21 | 8:18 | 59.57 |
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