Mon 2nd Sep 2019 at 7:00pm by snogard
Run > Intervals
Good
-
Time
50:57
-
Miles
3.88
-
Min/mi
13:08
-
Pacing
56%
-
WAVA
45.62
-
Stride(cm)
79
-
Cals
363
-
Cadence
155
-
Asc(m)
46
-
Surface
Road
Notes & Comments
3 comments
6 x 400m with 4 minute ish rests
Split Summary
===
1) 0.71m - 9:30(13:28/m) 73cal 4.46/5.93mph
2) 0.25m - 1:45(7:02/m) 22cal 8.53/9.08mph
3) 0.18m - 4:21(24:07/m) 14cal 2.49/8.45mph
4) 0.25m - 1:48(7:14/m) 23cal 8.29/8.5mph
5) 0.18m - 4:01(22:37/m) 14cal 2.65/8.18mph
6) 0.25m - 1:48(7:14/m) 25cal 8.3/8.47mph
7) 0.18m - 4:01(22:53/m) 14cal 2.62/7.97mph
8) 0.25m - 1:47(7:11/m) 25cal 8.35/8.6mph
9) 0.18m - 4:01(22:51/m) 14cal 2.63/8.52mph
10) 0.25m - 1:48(7:17/m) 23cal 8.25/8.06mph
11) 0.18m - 4:01(22:38/m) 14cal 2.65/7.99mph
12) 0.25m - 1:49(7:19/m) 24cal 8.19/8.37mph
13) 0.18m - 4:04(22:50/m) 14cal 2.63/8.18mph
14) 0.62m - 6:13(9:59/m) 64cal 6.01/6.49mph
9:30 1:45 4:21 1:48 4:01 1:48 4:01 1:47 4:01 1:48 4:01 1:49 4:04 6:13
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.06 |
42 |
42 |
11:06 |
163 160-168 |
1/0 |
| 0.13 |
1:23 |
42 |
11:07 |
161 160-162 |
1/0 |
| 0.19 |
2:06 |
42 |
11:16 |
159 158-160 |
1/0 |
| 0.25 |
2:46 |
40 |
10:45 |
159 158-160 |
2/0 |
| 0.31 |
3:26 |
40 |
10:43 |
160 158-162 |
0/0 |
| 0.38 |
4:07 |
41 |
10:54 |
159 158-162 |
0/1 |
| 0.44 |
4:46 |
39 |
10:26 |
158 158-158 |
0/0 |
| 0.50 |
5:30 |
44 |
11:48 |
158 158-160 |
2/0 |
| 0.56 |
6:10 |
39 |
10:30 |
160 158-160 |
0/2 |
| 0.63 |
6:51 |
41 |
10:59 |
159 156-160 |
0/1 |
| 0.69 |
8:03 |
1:12 |
19:14 |
157 152-158 |
0/0 |
| 0.75 |
9:41 |
1:37 +2
|
25:59 |
191 190-194 |
0/0 |
| 0.81 |
10:15 |
34 |
9:06 |
188 188-190 |
1/0 |
| 0.88 |
10:42 |
27 |
7:11 |
184 182-186 |
2/0 |
| 0.94 |
11:08 |
27 |
7:09 |
179 176-182 |
0/0 |
| 1.00 |
12:14 |
1:06 |
17:30 |
132 104-180 |
0/0 |
| 1.06 |
13:26 |
1:12 |
19:19 |
111 110-116 |
0/0 |
| 1.13 |
14:43 |
1:17 |
20:33 |
108 104-112 |
0/3 |
| 1.19 |
16:00 |
1:17 +2
|
20:31 |
173 122-192 |
0/0 |
| 1.25 |
16:29 |
28 |
7:30 |
184 184-186 |
1/1 |
| 1.31 |
16:55 |
27 |
7:06 |
183 180-184 |
2/0 |
| 1.38 |
17:23 |
28 |
7:24 |
180 178-180 |
0/0 |
| 1.44 |
18:24 |
1:02 |
16:25 |
139 106-182 |
0/0 |
| 1.50 |
19:31 |
1:07 |
17:50 |
110 104-118 |
0/1 |
| 1.56 |
21:14 |
1:43 |
27:23 |
125 114-190 |
0/2 |
| 1.63 |
21:53 |
39 |
10:24 |
190 188-194 |
1/0 |
| 1.69 |
22:22 |
29 |
7:44 |
185 180-186 |
2/1 |
| 1.75 |
22:49 |
27 |
7:07 |
180 176-182 |
1/0 |
| 1.81 |
23:18 |
30 |
7:54 |
178 176-180 |
0/0 |
| 1.88 |
24:28 |
1:10 |
18:38 |
117 104-154 |
0/0 |
| 1.94 |
25:37 |
1:09 |
18:22 |
115 110-116 |
0/2 |
| 2.00 |
27:12 |
1:35 |
25:13 |
135 106-186 |
0/2 |
| 2.06 |
27:50 |
38 |
10:05 |
184 182-186 |
1/1 |
| 2.13 |
28:18 |
28 |
7:33 |
186 186-186 |
2/0 |
| 2.19 |
28:44 |
26 |
7:03 |
184 180-186 |
1/0 |
| 2.25 |
29:27 |
43 |
11:29 |
167 114-182 |
0/0 |
| 2.31 |
30:37 |
1:10 |
18:33 |
112 104-118 |
0/0 |
| 2.38 |
31:52 |
1:15 |
20:05 |
109 94-116 |
0/2 |
| 2.44 |
33:15 |
1:23 |
22:07 |
145 94-190 |
0/1 |
| 2.50 |
33:41 |
26 |
6:56 |
189 186-192 |
1/1 |
| 2.56 |
34:10 |
29 |
7:36 |
180 178-186 |
3/0 |
| 2.63 |
34:39 |
29 |
7:47 |
179 178-180 |
1/0 |
| 2.69 |
35:26 |
47 |
12:39 |
138 104-180 |
0/0 |
| 2.75 |
36:32 |
1:05 |
17:27 |
117 110-122 |
0/0 |
| 2.81 |
37:42 |
1:10 |
18:43 |
112 108-116 |
0/3 |
| 2.88 |
39:12 |
1:30 |
23:53 |
148 110-188 |
0/1 |
| 2.94 |
39:38 |
27 |
7:11 |
186 186-188 |
1/1 |
| 3.00 |
40:06 |
27 |
7:17 |
180 180-180 |
2/0 |
| 3.06 |
40:34 |
28 |
7:26 |
179 174-182 |
0/0 |
| 3.13 |
41:31 |
57 |
15:16 |
141 108-182 |
0/0 |
| 3.19 |
42:41 |
1:10 |
18:46 |
110 106-114 |
0/0 |
| 3.25 |
43:58 |
1:17 |
20:31 |
106 102-112 |
0/3 |
| 3.31 |
45:17 |
1:19 |
21:01 |
166 164-168 |
0/0 |
| 3.38 |
45:57 |
40 |
10:37 |
162 160-164 |
0/0 |
| 3.44 |
46:35 |
38 |
10:15 |
163 162-164 |
2/0 |
| 3.50 |
47:10 |
35 |
9:13 |
163 162-164 |
1/1 |
| 3.56 |
47:45 |
36 |
9:30 |
164 164-164 |
0/1 |
| 3.63 |
48:23 |
38 |
10:08 |
162 160-164 |
2/0 |
| 3.69 |
49:01 |
38 |
10:09 |
160 158-160 |
0/0 |
| 3.75 |
49:39 |
37 |
9:54 |
161 160-162 |
0/1 |
| 3.81 |
50:16 |
37 |
9:58 |
161 160-162 |
0/1 |
| 3.88 |
50:53 |
37 |
9:52 |
161 160-162 |
0/1 |
| 3.88 |
51:00 |
7 |
12:54 |
122 122-122 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
57.6 |
172 |
2.9 |
29:21 |
10:06 |
| Walk |
42.3 |
111 |
1 |
21:35 |
22:12 |
| Pause |
0.1 |
- |
- |
4 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 800m |
4:54 |
9:51 |
49.61% |
More |
| 1km |
6:12 |
9:59 |
50.81% |
More |
| Mile |
11:34 |
11:34 |
45.75% |
More |
| 5k |
40:45 |
13:07 |
45.39% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
11:28 |
11:28 |
46.16 |
| 5km |
39:54 |
12:51 |
46.35 |
| 5M |
1:07:21 |
13:28 |
44.95 |
| 10km |
1:25:32 |
13:46 |
44.38 |
| 10M |
2:24:21 |
14:26 |
43.49 |
| Half |
3:14:17 |
14:50 |
42.28 |
| 20M |
5:09:26 |
15:28 |
41.96 |
| Mara |
6:56:27 |
15:54 |
41.42 |
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Speedy! Well done
Excellent running 😀