Wed 14th Aug 2019 at 7:00pm by Chris Phillips

Run > Intervals
  • warm
  • Time
    38:02
  • Miles
    5.06
  • Min/mi
    7:31
  • Pacing
    73%
  • WAVA
    60.29
  • Stride(cm)
    113
  • Cals
    563
  • Cadence
    189
  • 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
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

Pace

16% 1% 5% 21% 53% 4%

Splits

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

Distance Time Mins/mi WAVA Fastest
400m 1:31 6:07 52.03% More
800m 3:08 6:18 58.76% More
1km 3:57 6:22 60.70% More
Mile 6:50 6:50 59.99% More
5k 22:49 7:21 61.11% More
5 miles 37:21 7:28 60.68% More

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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