Tue 3rd Sep 2019 at 7:00pm by ChristianPoulton
Run > Intervals
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Time
28:03
-
Miles 3.76
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Min/mi 7:28
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Pacing
52%
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WAVA
64.98
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Stride(cm)
129
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Cals
428
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Cadence
167
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Surface
Track
Notes & Comments
6 x 1K @5kp with 1 minute recoveries
Split Summary
===
1) 0.6m - 3:55(6:32/m) 68cal 9.18/10.14mph
2) 0.02m - 59(45:29/m) 1cal 1.32/9.91mph
3) 0.61m - 3:50(6:16/m) 71cal 9.57/12.75mph
4) 0.01m - 1:00(1:16:46/m) 1cal 0.78/9.39mph
5) 0.61m - 3:52(6:21/m) 71cal 9.45/11.94mph
6) 0.02m - 1:00(41:00/m) 2cal 1.46/9.66mph
7) 0.62m - 3:52(6:14/m) 72cal 9.63/10.94mph
8) 0.02m - 59(41:24/m) 1cal 1.45/9.75mph
9) 0.6m - 3:47(6:15/m) 70cal 9.61/12.04mph
10) 0.02m - 1:00(50:12/m) 1cal 1.19/9.43mph
11) 0.61m - 3:40(6:04/m) 69cal 9.89/11.63mph
12) 0.01m - 10(13:39/m) 1cal 4.4/9.77mph
Split Summary
===
1) 0.6m - 3:55(6:32/m) 68cal 9.18/10.14mph
2) 0.02m - 59(45:29/m) 1cal 1.32/9.91mph
3) 0.61m - 3:50(6:16/m) 71cal 9.57/12.75mph
4) 0.01m - 1:00(1:16:46/m) 1cal 0.78/9.39mph
5) 0.61m - 3:52(6:21/m) 71cal 9.45/11.94mph
6) 0.02m - 1:00(41:00/m) 2cal 1.46/9.66mph
7) 0.62m - 3:52(6:14/m) 72cal 9.63/10.94mph
8) 0.02m - 59(41:24/m) 1cal 1.45/9.75mph
9) 0.6m - 3:47(6:15/m) 70cal 9.61/12.04mph
10) 0.02m - 1:00(50:12/m) 1cal 1.19/9.43mph
11) 0.61m - 3:40(6:04/m) 69cal 9.89/11.63mph
12) 0.01m - 10(13:39/m) 1cal 4.4/9.77mph
3:55 59 3:50 1:00 3:52 1:00 3:52 59 3:47 1:00 3:40 10
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.06 | 25 | 25 | 6:34 | 174 170-182 |
0.13 | 50 | 25 | 6:47 | 166 164-168 |
0.19 | 1:16 | 26 | 6:57 | 166 166-166 |
0.25 | 1:42 | 26 | 6:59 | 166 164-168 |
0.31 | 2:07 | 25 | 6:40 | 168 166-170 |
0.38 | 2:32 | 24 | 6:32 | 169 166-172 |
0.44 | 2:56 | 24 | 6:22 | 169 166-172 |
0.50 | 3:19 | 23 | 6:10 | 170 168-172 |
0.56 | 3:41 | 22 | 5:56 | 172 170-172 |
0.63 | 4:50 | 1:09 | 18:18 | 166 118-198 |
0.69 | 5:17 | 27 | 7:16 | 175 172-178 |
0.75 | 5:39 | 22 | 5:51 | 170 168-172 |
0.81 | 6:02 | 23 | 6:03 | 169 168-170 |
0.88 | 6:24 | 23 | 6:03 | 166 164-168 |
0.94 | 6:49 | 25 | 6:34 | 167 166-168 |
1.00 | 7:13 | 24 | 6:27 | 165 164-166 |
1.06 | 7:38 | 25 | 6:39 | 166 164-166 |
1.13 | 8:02 | 24 | 6:30 | 165 164-166 |
1.19 | 8:27 | 24 | 6:32 | 166 164-166 |
1.25 | 9:45 | 1:18 | 20:50 | 165 164-166 |
1.31 | 10:08 | 23 | 6:10 | 173 172-174 |
1.38 | 10:31 | 23 | 6:05 | 167 166-170 |
1.44 | 10:55 | 24 | 6:25 | 166 164-168 |
1.50 | 11:20 | 25 | 6:35 | 164 162-166 |
1.56 | 11:44 | 25 | 6:33 | 166 166-166 |
1.63 | 12:08 | 24 | 6:25 | 165 164-166 |
1.69 | 12:33 | 25 | 6:34 | 166 166-166 |
1.75 | 12:57 | 24 | 6:26 | 165 164-168 |
1.81 | 13:20 | 23 | 6:09 | 168 166-168 |
1.88 | 14:32 | 1:12 | 19:07 | 156 118-166 |
1.94 | 14:56 | 24 | 6:26 | 162 118-174 |
2.00 | 15:18 | 22 | 5:50 | 169 166-172 |
2.06 | 15:41 | 24 | 6:19 | 167 166-168 |
2.13 | 16:05 | 24 | 6:17 | 166 164-168 |
2.19 | 16:29 | 24 | 6:27 | 164 164-166 |
2.25 | 16:53 | 23 | 6:15 | 165 164-166 |
2.31 | 17:17 | 24 | 6:30 | 166 166-168 |
2.38 | 17:41 | 24 | 6:23 | 166 164-168 |
2.44 | 18:05 | 24 | 6:23 | 168 168-168 |
2.50 | 18:27 | 22 | 5:50 | 167 166-168 |
2.56 | 19:39 | 1:12 | 19:13 | 173 166-180 |
2.63 | 20:02 | 23 | 6:11 | 172 168-174 |
2.69 | 20:25 | 23 | 6:04 | 167 166-168 |
2.75 | 20:49 | 24 | 6:19 | 167 166-168 |
2.81 | 21:13 | 24 | 6:25 | 166 164-166 |
2.88 | 21:36 | 23 | 6:12 | 167 166-168 |
2.94 | 21:59 | 24 | 6:18 | 167 166-168 |
3.00 | 22:24 | 24 | 6:28 | 167 166-168 |
3.06 | 22:48 | 24 | 6:31 | 166 166-168 |
3.13 | 23:12 | 23 | 6:14 | 166 166-168 |
3.19 | 24:20 | 1:09 | 18:16 | 149 118-174 |
3.25 | 24:48 | 28 | 7:25 | 172 170-174 |
3.31 | 25:10 | 23 | 6:01 | 169 166-172 |
3.38 | 25:33 | 23 | 6:03 | 167 166-170 |
3.44 | 25:56 | 23 | 6:10 | 165 164-166 |
3.50 | 26:19 | 23 | 6:11 | 166 166-168 |
3.56 | 26:43 | 24 | 6:19 | 166 166-166 |
3.63 | 27:06 | 23 | 6:03 | 167 166-168 |
3.69 | 27:28 | 23 | 6:04 | 167 166-168 |
3.75 | 27:52 | 23 | 6:09 | 168 166-168 |
3.76 | 28:03 | 11 | 13:44 | 167 166-168 |
Cadence
167 (198 max)
Stride Length: 129cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 92.4 | 167 | 3.7 | 25:54 | 6:59 |
Walk | 7.6 | 118 | 0.1 | 2:09 | 39:57 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:53 | 6:53 | 63.87 |
5km | 22:55 | 7:23 | 65.31 |
5M | 37:57 | 7:35 | 64.29 |
10km | 47:46 | 7:41 | 63.81 |
10M | 1:19:07 | 7:55 | 63.72 |
Half | 1:45:20 | 8:02 | 62.86 |
20M | 2:44:56 | 8:15 | 63.61 |
Mara | 3:39:36 | 8:23 | 63.71 |
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