Wed 21st Aug 2019 at 7:00pm by chicke80
Run > Intervals
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Time
22:56
-
Miles 3.87
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Min/mi 5:56
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Pacing
24%
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WAVA
73.35
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Stride(cm)
139
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Cals
368
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Cadence
195
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Asc(m)
5
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Surface
Track
Notes & Comments
Split Summary
===
1) 1km - 3:22(3:22/km) 59cal 17.85/20.93kmph
2) 0.05km - 9(3:18/km) 2cal 18.21/18.48kmph
3) 1km - 4:03(4:03/km) 59cal 14.82/19.01kmph
4) 0.07km - 15(3:24/km) 4cal 17.64/18.98kmph
5) 1km - 3:33(3:33/km) 60cal 16.89/20.66kmph
6) 0.02km - 6(4:20/km) 1cal 13.85/16.29kmph
7) 0.2km - 1:14(6:04/km) 16cal 9.88/16.33kmph
8) 0.82km - 2:54(3:33/km) 48cal 16.9/21kmph
9) 0.81km - 2:58(3:40/km) 47cal 16.34/18.91kmph
10) 0.83km - 3:01(3:37/km) 49cal 16.56/19.48kmph
11) 0.43km - 1:20(3:07/km) 23cal 19.27/20.62kmph
===
1) 1km - 3:22(3:22/km) 59cal 17.85/20.93kmph
2) 0.05km - 9(3:18/km) 2cal 18.21/18.48kmph
3) 1km - 4:03(4:03/km) 59cal 14.82/19.01kmph
4) 0.07km - 15(3:24/km) 4cal 17.64/18.98kmph
5) 1km - 3:33(3:33/km) 60cal 16.89/20.66kmph
6) 0.02km - 6(4:20/km) 1cal 13.85/16.29kmph
7) 0.2km - 1:14(6:04/km) 16cal 9.88/16.33kmph
8) 0.82km - 2:54(3:33/km) 48cal 16.9/21kmph
9) 0.81km - 2:58(3:40/km) 47cal 16.34/18.91kmph
10) 0.83km - 3:01(3:37/km) 49cal 16.56/19.48kmph
11) 0.43km - 1:20(3:07/km) 23cal 19.27/20.62kmph
3:22 9 4:03 15 3:33 6 1:14 2:54 2:58 3:01 1:20
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 20 | 20 | 5:14 | 114 114-114 | 0/0 |
0.13 | 40 | 20 | 5:28 | 174 114-208 | 0/0 |
0.19 | 1:01 | 21 | 5:29 | 204 204-206 | 0/0 |
0.25 | 1:23 | 22 | 5:51 | 201 194-204 | 0/0 |
0.31 | 1:43 | 20 | 5:24 | 201 190-206 | 0/0 |
0.38 | 2:04 | 21 | 5:33 | 206 206-206 | 0/0 |
0.44 | 2:23 | 20 | 5:13 | 206 206-206 | 0/0 |
0.50 | 2:43 | 20 | 5:22 | 198 192-208 | 0/0 |
0.56 | 3:02 | 19 | 5:05 | 195 190-208 | 0/0 |
0.63 | 3:22 | 20 | 5:13 | 192 188-194 | 1/0 |
0.69 | 5:32 | 2:10 +1:11 | 34:34 | 200 200-200 | 0/0 |
0.75 | 5:55 | 23 | 6:14 | 202 202-202 | 0/0 |
0.81 | 6:16 | 21 | 5:40 | 197 184-204 | 0/0 |
0.88 | 6:37 | 21 | 5:34 | 195 184-204 | 0/0 |
0.94 | 6:59 | 22 | 5:45 | 199 198-200 | 0/0 |
1.00 | 7:19 | 20 | 5:28 | 203 192-206 | 0/0 |
1.06 | 7:39 | 20 | 5:26 | 204 204-206 | 0/0 |
1.13 | 7:59 | 20 | 5:12 | 206 204-206 | 0/0 |
1.19 | 8:18 | 19 | 5:10 | 206 206-206 | 0/0 |
1.25 | 8:36 | 18 | 4:49 | 206 206-206 | 0/0 |
1.31 | 8:57 | 21 | 5:33 | 205 200-210 | 1/0 |
1.38 | 11:02 | 2:05 +1:59 | 33:19 | 194 182-208 | 0/0 |
1.44 | 11:35 | 33 | 8:44 | 202 198-206 | 0/0 |
1.50 | 11:57 | 22 | 5:56 | 192 182-200 | 0/0 |
1.56 | 12:19 | 21 | 5:42 | 197 184-200 | 0/0 |
1.63 | 12:40 | 21 | 5:44 | 198 198-200 | 0/0 |
1.69 | 13:02 | 22 | 5:51 | 199 194-200 | 0/0 |
1.75 | 13:23 | 21 | 5:35 | 185 180-198 | 0/0 |
1.81 | 13:44 | 22 | 5:44 | 200 198-204 | 0/0 |
1.88 | 14:07 | 23 | 6:07 | 196 194-198 | 0/0 |
1.94 | 14:30 | 23 | 6:00 | 195 194-200 | 0/0 |
2.00 | 15:03 | 33 | 8:56 | 178 98-200 | 0/0 |
2.06 | 15:41 | 37 | 9:57 | 184 182-184 | 0/0 |
2.13 | 16:38 | 58 +38 | 15:23 | 201 182-216 | 0/0 |
2.19 | 17:03 | 25 | 6:36 | 202 190-208 | 0/0 |
2.25 | 17:25 | 22 | 5:45 | 195 184-202 | 0/0 |
2.31 | 17:47 | 22 | 6:00 | 197 196-198 | 0/0 |
2.38 | 18:09 | 21 | 5:43 | 196 194-198 | 0/0 |
2.44 | 18:29 | 20 | 5:27 | 198 194-200 | 0/0 |
2.50 | 18:51 | 22 | 5:52 | 194 194-194 | 0/0 |
2.56 | 19:13 | 22 | 5:54 | 204 204-204 | 0/0 |
2.63 | 20:10 | 57 +35 | 15:05 | 205 200-214 | 0/0 |
2.69 | 20:32 | 22 | 5:53 | 198 190-206 | 0/0 |
2.75 | 20:53 | 22 | 5:45 | 198 194-200 | 0/0 |
2.81 | 21:16 | 22 | 5:59 | 198 198-198 | 0/0 |
2.88 | 21:39 | 23 | 6:14 | 197 192-198 | 0/0 |
2.94 | 22:04 | 24 | 6:31 | 196 194-198 | 0/0 |
3.00 | 22:25 | 21 | 5:39 | 165 98-196 | 0/0 |
3.06 | 22:46 | 21 | 5:41 | 200 190-210 | 0/0 |
3.13 | 23:39 | 53 +33 | 14:02 | 209 198-216 | 0/0 |
3.19 | 24:03 | 24 | 6:23 | 203 198-204 | 0/0 |
3.25 | 24:25 | 22 | 5:54 | 186 180-198 | 0/0 |
3.31 | 24:48 | 23 | 6:03 | 189 180-202 | 0/0 |
3.38 | 25:09 | 21 | 5:42 | 196 182-202 | 0/0 |
3.44 | 25:31 | 22 | 5:47 | 199 182-204 | 0/0 |
3.50 | 25:52 | 21 | 5:40 | 191 182-204 | 0/0 |
3.56 | 26:13 | 21 | 5:29 | 199 190-206 | 0/0 |
3.63 | 27:36 | 1:23 +59 | 22:08 | 183 98-200 | 0/0 |
3.69 | 27:56 | 20 | 5:19 | 204 194-208 | 0/0 |
3.75 | 28:15 | 19 | 5:12 | 203 202-206 | 0/0 |
3.81 | 28:33 | 18 | 4:44 | 190 190-190 | 0/0 |
3.87 | 28:50 | 17 | 4:41 | 190 190-190 | 0/0 |
Elevation
Asc 5m,
Range 1m, Flat prediction 22:56
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
195 (216 max)
Stride Length: 139cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 85.5 | 198 | 3.8 | 24:26 | 6:52 |
Walk | 9.8 | 110 | 0.1 | 2:59 | 26:35 |
Pause | 4.7 | - | - | 1:25 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:16 | 5:16 | 75.05 |
5km | 18:04 | 5:49 | 74.35 |
5M | 30:18 | 6:04 | 71.95 |
10km | 38:23 | 6:11 | 70.87 |
10M | 1:04:23 | 6:26 | 69.75 |
Half | 1:26:21 | 6:35 | 68.25 |
20M | 2:16:47 | 6:50 | 68.27 |
Mara | 3:03:28 | 7:00 | 67.87 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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