Tue 20th Aug 2019 at 7:00pm by mrs shanksi

Run > Intervals

warm

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Time
37:21
Miles
4.01
Min/mi
9:19
Pacing
35%
WAVA
54.49
Stride(cm)
92
Cals
368
Cadence
187
Asc(m)
127
Hillscore
4
Surface
Trail

Notes & Comments

Club session

Split Summary
===
1) 1m - 10:07(10:07/m) 90cal 5.93/7.85mph
2) 1m - 8:34(8:34/m) 93cal 7/9.33mph
3) 1m - 8:50(8:50/m) 94cal 6.79/8.16mph
4) 1m - 9:45(9:45/m) 91cal 6.16/8.18mph
5) 0.01m - 5(10:51/m) 5.53/4.99mph

10:07 8:34 8:50 9:45 5

Pin Map

0mi in 0

Pace

12%

83%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	41	41	10:53	200 190-208	2/0
0.13	1:17	36	9:42	193 190-194	3/0
0.19	1:57	40	10:34	190 184-194	3/0
0.25	2:48	51	13:33	181 174-188	10/0
0.31	3:40	52	14:00	170 116-186	11/0
0.38	4:14	34	9:02	188 186-190	0/4
0.44	4:46	32	8:26	190 188-190	1/1
0.50	5:19	33	8:51	188 186-190	2/0
0.56	5:54	35	9:25	188 184-190	2/0
0.63	6:42	48	12:48	189 188-190	1/0
0.69	7:19	37	9:52	187 186-188	0/3
0.75	7:53	34	9:00	188 186-188	1/3
0.81	10:52	2:59 +2:43	47:43	164 116-194	4/2
0.88	11:45	54	14:18	191 188-192	3/0
0.94	12:19	33	8:53	192 190-194	5/0
1.00	12:50	32	8:25	191 188-194	0/1
1.06	13:27	36	9:40	190 188-192	0/1
1.13	14:00	33	8:50	189 186-190	0/1
1.19	14:27	28	7:26	191 190-192	0/5
1.25	14:53	25	6:45	192 190-194	1/1
1.31	16:12	1:19 +54	21:07	192 192-194	0/7
1.38	16:52	39	10:32	190 188-192	5/0
1.44	17:21	29	7:48	189 188-192	2/0
1.50	17:49	29	7:37	190 188-192	0/1
1.56	18:23	33	8:51	190 184-192	1/1
1.63	18:55	33	8:44	189 188-192	1/0
1.69	19:27	32	8:25	190 188-192	0/2
1.75	19:56	29	7:50	190 190-190	0/4
1.81	21:15	1:19 +39	21:04	159 116-192	5/0
1.88	21:48	33	8:48	189 188-190	2/0
1.94	22:24	36	9:29	187 184-190	5/0
2.00	22:58	34	9:01	189 188-190	0/0
2.06	23:35	38	10:02	190 184-194	0/0
2.13	24:05	30	7:56	191 190-194	0/2
2.19	24:33	28	7:25	191 190-194	0/5
2.25	26:08	1:35 +1:01	25:19	190 188-192	1/1
2.31	26:39	31	8:17	189 186-192	1/3
2.38	27:11	32	8:31	191 190-192	4/0
2.44	27:40	30	7:54	190 190-190	0/0
2.50	28:13	33	8:43	188 184-192	0/1
2.56	28:45	32	8:28	192 190-192	1/0
2.63	29:17	32	8:39	190 188-192	0/1
2.69	29:49	32	8:26	190 188-190	0/5
2.75	31:05	1:17 +37	20:26	163 110-192	7/1
2.81	31:42	37	9:46	190 188-194	1/1
2.88	32:17	35	9:22	189 186-190	6/0
2.94	32:51	34	8:58	190 186-194	0/0
3.00	33:26	35	9:26	190 186-196	0/1
3.06	34:00	34	8:56	193 192-194	0/1
3.13	34:24	24	6:31	194 192-194	0/5
3.19	34:56	32	8:37	193 190-194	1/1
3.25	37:09	2:12 +1:23	35:19	138 102-186	0/5
3.31	37:56	47	12:32	189 186-190	5/0
3.38	38:29	34	9:00	189 186-194	1/0
3.44	39:01	32	8:32	194 192-194	0/1
3.50	39:34	32	8:39	192 190-192	0/3
3.56	40:11	37	9:47	190 186-192	1/0
3.63	40:49	39	10:18	189 184-192	0/0
3.69	41:26	37	9:56	187 184-190	4/2
3.75	42:00	34	8:58	184 184-186	0/12
3.81	42:35	35	9:17	185 182-188	0/8
3.88	43:07	32	8:29	188 186-190	0/3
3.94	43:42	35	9:25	188 184-190	0/2
4.00	44:33	51	13:28	183 182-184	0/1
4.01	44:38	5	11:15	180 180-180	0/0

Elevation

Asc 127m, Range 42m, Flat prediction 36:44

Elevation Graph

Biggest Climbs (m)	Min/mi
36 8.2%	11:24
See your biggest climbs

Cadence

187 (208 max) Stride Length: 92cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.4	189	3.9	35:07	10:41
Walk	5.5	112	0.1	2:50	29:44
Still	0.0	-	-	1	-
Pause	13.0	-	-	6:40	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:48	47.55%	More
800m	4:03	8:09	50.13%	More
1km	5:20	8:34	49.59%	More
Mile	8:34	8:34	52.34%	More
5k	32:12	10:22	48.69%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:32	7:32	59.56
5km	27:50	8:58	56.32
5M	48:10	9:38	53.11
10km	1:01:53	9:58	51.76
10M	1:47:07	10:43	49.17
Half	2:26:15	11:10	46.97
20M	3:58:12	11:55	45.27
Mara	5:25:12	12:25	43.85

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