Mon 14th Oct 2019 at 7:00pm by Keegan
Run > Intervals
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Time
34:50
-
Miles 3.71
-
Min/mi 9:23
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Pacing
3%
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WAVA
46.25
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Stride(cm)
106
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Cals
465
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Cadence
162
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Asc(m)
109
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Surface
Grass
Notes & Comments
Split Summary
===
1) 0.6m - 5:37(9:19/m) 77cal 6.44/8.16mph
2) 0.49m - 3:37(7:22/m) 62cal 8.14/9.91mph
3) 0.06m - 2:04(34:51/m) 6cal 1.72/7.83mph
4) 0.46m - 3:32(7:39/m) 59cal 7.84/10.33mph
5) 0.03m - 2:04(1:07:30/m) 3cal 0.89/7.62mph
6) 0.49m - 3:44(7:36/m) 64cal 7.89/11.12mph
7) 0.1m - 2:10(21:52/m) 9cal 2.74/6.89mph
8) 0.41m - 3:14(7:52/m) 52cal 7.62/10.35mph
9) 0.06m - 1:06(19:37/m) 5cal 3.06/7.26mph
10) 0.16m - 1:11(7:21/m) 20cal 8.16/10.29mph
11) 0.21m - 1:28(7:08/m) 27cal 8.41/12.33mph
12) 0.17m - 1:30(8:45/m) 20cal 6.86/7.74mph
13) 0.47m - 3:27(7:23/m) 60cal 8.12/12.52mph
14) 0m - 7(25:52/m) 1cal 2.32/7.76mph
===
1) 0.6m - 5:37(9:19/m) 77cal 6.44/8.16mph
2) 0.49m - 3:37(7:22/m) 62cal 8.14/9.91mph
3) 0.06m - 2:04(34:51/m) 6cal 1.72/7.83mph
4) 0.46m - 3:32(7:39/m) 59cal 7.84/10.33mph
5) 0.03m - 2:04(1:07:30/m) 3cal 0.89/7.62mph
6) 0.49m - 3:44(7:36/m) 64cal 7.89/11.12mph
7) 0.1m - 2:10(21:52/m) 9cal 2.74/6.89mph
8) 0.41m - 3:14(7:52/m) 52cal 7.62/10.35mph
9) 0.06m - 1:06(19:37/m) 5cal 3.06/7.26mph
10) 0.16m - 1:11(7:21/m) 20cal 8.16/10.29mph
11) 0.21m - 1:28(7:08/m) 27cal 8.41/12.33mph
12) 0.17m - 1:30(8:45/m) 20cal 6.86/7.74mph
13) 0.47m - 3:27(7:23/m) 60cal 8.12/12.52mph
14) 0m - 7(25:52/m) 1cal 2.32/7.76mph
5:37 3:37 2:04 3:32 2:04 3:44 2:10 3:14 1:06 1:11 1:28 1:30 3:27 7
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 33 | 33 | 8:54 | 160 158-164 | 0/2 |
0.13 | 1:12 | 39 | 10:17 | 157 154-160 | 6/0 |
0.19 | 1:46 | 34 | 9:08 | 157 154-158 | 0/7 |
0.25 | 2:21 | 34 | 9:10 | 158 154-160 | 2/1 |
0.31 | 2:57 | 37 | 9:46 | 157 152-160 | 0/1 |
0.38 | 3:34 | 36 | 9:44 | 158 158-160 | 7/0 |
0.44 | 4:05 | 31 | 8:14 | 158 158-158 | 0/4 |
0.50 | 4:40 | 35 | 9:20 | 160 158-160 | 0/2 |
0.56 | 5:13 | 33 | 8:48 | 159 158-160 | 0/0 |
0.63 | 8:38 | 3:25 +3:03 | 54:43 | 165 158-176 | 1/1 |
0.69 | 9:13 | 35 | 9:17 | 172 170-174 | 0/1 |
0.75 | 9:43 | 30 | 8:04 | 168 164-176 | 7/1 |
0.81 | 10:09 | 26 | 6:58 | 167 164-168 | 0/4 |
0.88 | 10:36 | 27 | 7:14 | 167 164-170 | 0/2 |
0.94 | 11:05 | 28 | 7:35 | 165 162-168 | 0/0 |
1.00 | 11:34 | 30 | 7:52 | 164 164-164 | 4/0 |
1.06 | 12:02 | 28 | 7:28 | 163 162-164 | 0/3 |
1.13 | 12:59 | 57 | 15:05 | 129 104-162 | 0/2 |
1.19 | 14:27 | 1:28 | 23:28 | 154 106-176 | 0/1 |
1.25 | 15:03 | 36 | 9:41 | 165 160-168 | 8/2 |
1.31 | 15:31 | 29 | 7:36 | 165 164-166 | 0/3 |
1.38 | 16:00 | 29 | 7:38 | 164 162-166 | 0/2 |
1.44 | 16:31 | 31 | 8:08 | 164 162-166 | 2/0 |
1.50 | 16:59 | 29 | 7:40 | 161 158-164 | 1/3 |
1.56 | 17:28 | 29 | 7:40 | 164 164-166 | 0/0 |
1.63 | 18:09 | 41 | 10:49 | 152 108-164 | 0/1 |
1.69 | 20:08 | 1:59 | 31:52 | 181 178-184 | 0/0 |
1.75 | 20:41 | 33 | 8:51 | 172 164-182 | 6/4 |
1.81 | 21:09 | 28 | 7:30 | 166 164-168 | 0/1 |
1.88 | 21:37 | 27 | 7:13 | 166 164-168 | 0/2 |
1.94 | 22:06 | 29 | 7:46 | 166 164-168 | 4/0 |
2.00 | 22:35 | 29 | 7:48 | 165 164-166 | 0/4 |
2.06 | 23:03 | 28 | 7:33 | 168 164-170 | 1/1 |
2.13 | 23:36 | 33 | 8:46 | 162 160-164 | 0/0 |
2.19 | 24:46 | 1:10 | 18:34 | 116 106-126 | 1/0 |
2.25 | 25:55 | 1:09 | 18:31 | 132 108-176 | 0/1 |
2.31 | 26:26 | 31 | 8:19 | 171 164-174 | 7/0 |
2.38 | 26:53 | 26 | 7:03 | 165 164-166 | 0/4 |
2.44 | 27:22 | 30 | 7:54 | 163 158-166 | 0/1 |
2.50 | 27:54 | 31 | 8:18 | 163 158-166 | 0/0 |
2.56 | 28:25 | 31 | 8:21 | 164 162-164 | 2/0 |
2.63 | 28:55 | 30 | 7:54 | 164 164-166 | 0/1 |
2.69 | 29:56 | 1:01 | 16:23 | 128 108-164 | 0/1 |
2.75 | 32:02 | 2:06 +1:46 | 33:34 | 151 114-174 | 1/0 |
2.81 | 32:48 | 46 | 12:23 | 165 162-166 | 4/8 |
2.88 | 36:58 | 4:10 +4:06 | 1:06:33 | 174 166-188 | 0/1 |
2.94 | 37:44 | 46 | 12:11 | 182 174-188 | 8/0 |
3.00 | 38:09 | 25 | 6:44 | 169 164-172 | 0/6 |
3.06 | 38:38 | 29 | 7:48 | 166 164-168 | 1/1 |
3.13 | 39:33 | 55 +20 | 14:43 | 159 156-166 | 2/0 |
3.19 | 40:06 | 33 | 8:48 | 161 158-162 | 0/1 |
3.25 | 43:27 | 3:21 +3:03 | 53:39 | 167 160-188 | 0/0 |
3.31 | 44:01 | 34 | 9:03 | 188 186-190 | 6/0 |
3.38 | 44:28 | 26 | 7:03 | 168 164-174 | 0/7 |
3.44 | 44:56 | 29 | 7:39 | 166 164-168 | 0/1 |
3.50 | 45:26 | 30 | 8:00 | 166 162-170 | 0/0 |
3.56 | 45:57 | 30 | 8:07 | 165 164-166 | 2/0 |
3.63 | 46:26 | 29 | 7:42 | 167 166-168 | 0/1 |
3.69 | 46:52 | 27 | 7:09 | 167 164-168 | 0/2 |
3.71 | 47:08 | 16 | 12:31 | 170 170-170 | 0/0 |
Elevation
Asc 109m,
Range 9m, Flat prediction 34:50
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
162 (190 max)
Stride Length: 106cm
Run: 92.7%
Walk: 7.3%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:34 | 8:34 | 46.14 |
5km | 28:49 | 9:17 | 46.62 |
5M | 47:56 | 9:35 | 45.48 |
10km | 1:00:29 | 9:44 | 44.98 |
10M | 1:40:38 | 10:04 | 44.63 |
Half | 2:14:21 | 10:15 | 43.87 |
20M | 3:31:17 | 10:34 | 44.20 |
Mara | 4:42:04 | 10:46 | 44.15 |
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