Tue 22nd Oct 2019 at 6:00pm by GCRunner
Run > Intervals
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Time
45:03
-
Miles 6.27
-
Min/mi 7:11
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Pacing
0%
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WAVA
64.94
-
Stride(cm)
125
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Cals
728
-
Cadence
179
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Asc(m)
95
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Surface
Road
Notes & Comments
Split Summary
===
1) 6.27m - 45:03(7:11/m) 728cal 8.35/11.69mph
===
1) 6.27m - 45:03(7:11/m) 728cal 8.35/11.69mph
45:03
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 1:38 | 1:38 +1:01 | 26:13 | 172 124-182 | 1/1 |
0.13 | 2:15 | 37 | 9:49 | 176 172-182 | 1/1 |
0.19 | 2:58 | 43 +10 | 11:28 | 168 116-182 | 1/1 |
0.25 | 3:33 | 35 | 9:17 | 179 176-186 | 0/1 |
0.31 | 4:11 | 39 | 10:16 | 174 168-182 | 1/1 |
0.38 | 4:46 | 34 | 9:06 | 178 172-184 | 1/1 |
0.44 | 5:22 | 36 | 9:42 | 178 176-180 | 1/0 |
0.50 | 5:57 | 35 | 9:21 | 178 176-180 | 0/1 |
0.56 | 6:32 | 35 | 9:26 | 179 178-180 | 0/1 |
0.63 | 7:06 | 33 | 8:54 | 176 174-178 | 0/3 |
0.69 | 7:40 | 34 | 9:08 | 174 172-174 | 1/3 |
0.75 | 8:15 | 35 | 9:13 | 178 174-182 | 2/1 |
0.81 | 8:52 | 38 | 10:06 | 177 172-182 | 4/0 |
0.88 | 9:24 | 32 | 8:27 | 178 174-186 | 2/0 |
0.94 | 9:58 | 34 | 9:01 | 177 176-178 | 2/0 |
1.00 | 10:33 | 35 | 9:18 | 174 172-176 | 0/1 |
1.06 | 11:03 | 30 | 8:06 | 171 168-172 | 0/3 |
1.13 | 11:35 | 32 | 8:28 | 173 168-182 | 1/2 |
1.19 | 12:07 | 32 | 8:33 | 176 174-178 | 0/0 |
1.25 | 12:40 | 33 | 8:45 | 177 176-178 | 4/1 |
1.31 | 13:14 | 34 | 8:59 | 177 172-180 | 2/0 |
1.38 | 22:02 | 8:49 +10:14 | 2:21:02 | 177 170-194 | 0/0 |
1.44 | 26:50 | 4:47 +2:31 | 1:16:39 | 185 180-192 | 1/0 |
1.50 | 27:14 | 24 | 6:32 | 186 182-192 | 1/0 |
1.56 | 27:38 | 24 | 6:20 | 184 180-186 | 0/0 |
1.63 | 28:02 | 23 | 6:16 | 183 182-184 | 0/2 |
1.69 | 28:26 | 25 | 6:32 | 180 180-182 | 0/0 |
1.75 | 28:50 | 24 | 6:23 | 178 168-182 | 0/1 |
1.81 | 29:13 | 23 | 6:14 | 182 180-182 | 0/0 |
1.88 | 29:37 | 23 | 6:15 | 181 180-182 | 2/0 |
1.94 | 29:59 | 23 | 6:02 | 182 180-182 | 1/0 |
2.00 | 30:22 | 22 | 5:59 | 179 176-182 | 0/1 |
2.06 | 31:38 | 1:16 +1:03 | 20:20 | 184 182-188 | 0/1 |
2.13 | 32:10 | 32 | 8:37 | 183 182-186 | 1/0 |
2.19 | 32:33 | 23 | 6:01 | 182 180-184 | 0/1 |
2.25 | 32:57 | 24 | 6:16 | 183 182-184 | 0/0 |
2.31 | 33:21 | 25 | 6:33 | 181 180-182 | 0/0 |
2.38 | 33:45 | 24 | 6:19 | 180 180-182 | 0/2 |
2.44 | 34:08 | 24 | 6:19 | 182 180-186 | 1/1 |
2.50 | 34:32 | 23 | 6:10 | 180 178-182 | 1/0 |
2.56 | 34:54 | 22 | 5:54 | 179 178-180 | 1/0 |
2.63 | 36:12 | 1:18 +1:00 | 20:47 | 184 176-194 | 0/1 |
2.69 | 36:38 | 27 | 7:05 | 182 182-184 | 1/0 |
2.75 | 37:01 | 23 | 6:10 | 182 180-184 | 0/0 |
2.81 | 37:24 | 22 | 5:59 | 182 180-184 | 0/1 |
2.88 | 37:47 | 23 | 6:09 | 181 180-186 | 1/0 |
2.94 | 38:11 | 24 | 6:27 | 180 178-180 | 0/1 |
3.00 | 38:34 | 23 | 6:07 | 180 178-182 | 0/1 |
3.06 | 38:56 | 22 | 5:56 | 182 180-184 | 2/0 |
3.13 | 39:19 | 22 | 5:59 | 182 182-182 | 1/0 |
3.19 | 39:41 | 22 | 5:50 | 179 176-182 | 0/1 |
3.25 | 40:53 | 1:12 +1:00 | 19:13 | 150 106-186 | 0/1 |
3.31 | 41:24 | 32 | 8:24 | 183 180-186 | 1/0 |
3.38 | 41:47 | 23 | 6:13 | 184 180-188 | 0/2 |
3.44 | 42:11 | 24 | 6:19 | 182 180-182 | 1/1 |
3.50 | 42:36 | 24 | 6:31 | 182 180-182 | 0/0 |
3.56 | 42:59 | 23 | 6:13 | 181 178-186 | 0/1 |
3.63 | 43:21 | 22 | 5:52 | 183 180-186 | 1/1 |
3.69 | 43:44 | 23 | 6:01 | 182 180-186 | 1/0 |
3.75 | 44:06 | 22 | 5:57 | 183 182-186 | 1/0 |
3.81 | 45:24 | 1:18 +1:03 | 20:42 | 173 116-200 | 0/1 |
3.88 | 45:52 | 28 | 7:30 | 191 182-200 | 1/0 |
3.94 | 46:16 | 24 | 6:25 | 183 182-184 | 0/0 |
4.00 | 46:38 | 22 | 5:54 | 181 180-182 | 0/1 |
4.06 | 47:00 | 23 | 6:01 | 183 180-184 | 1/0 |
4.13 | 47:24 | 24 | 6:19 | 179 178-182 | 0/1 |
4.19 | 47:46 | 22 | 5:49 | 182 182-182 | 0/0 |
4.25 | 48:09 | 23 | 6:07 | 183 180-184 | 2/0 |
4.31 | 48:32 | 23 | 6:13 | 182 180-184 | 1/0 |
4.38 | 48:55 | 23 | 6:01 | 180 178-182 | 0/1 |
4.44 | 50:20 | 1:26 +1:04 | 22:48 | 184 178-194 | 1/1 |
4.50 | 50:42 | 22 | 5:50 | 183 182-184 | 1/0 |
4.56 | 51:05 | 23 | 6:01 | 182 182-182 | 0/1 |
4.62 | 51:27 | 23 | 6:04 | 183 180-186 | 1/0 |
4.69 | 51:50 | 23 | 6:06 | 180 178-182 | 0/0 |
4.75 | 52:13 | 22 | 5:55 | 181 180-182 | 0/1 |
4.81 | 52:34 | 22 | 5:50 | 181 180-182 | 1/1 |
4.87 | 52:57 | 23 | 6:05 | 182 180-184 | 1/0 |
4.94 | 53:21 | 23 | 6:15 | 182 180-186 | 1/0 |
5.00 | 53:42 | 22 | 5:48 | 180 178-182 | 0/1 |
5.06 | 56:50 | 3:07 +3:09 | 49:56 | 168 116-194 | 1/0 |
5.12 | 58:11 | 1:21 +30 | 21:35 | 184 178-188 | 1/0 |
5.19 | 1:01:21 | 3:11 +2:57 | 50:49 | 183 176-192 | 0/1 |
5.25 | 1:02:07 | 46 | 12:11 | 181 178-182 | 1/1 |
5.31 | 1:02:40 | 33 | 8:47 | 181 178-184 | 0/2 |
5.38 | 1:03:11 | 31 | 8:16 | 182 178-186 | 2/1 |
5.44 | 1:03:42 | 31 | 8:21 | 182 180-184 | 3/0 |
5.50 | 1:04:18 | 36 | 9:40 | 179 174-180 | 3/0 |
5.56 | 1:04:49 | 30 | 8:03 | 179 178-180 | 0/0 |
5.63 | 1:05:17 | 29 | 7:42 | 178 176-180 | 0/1 |
5.69 | 1:05:48 | 31 | 8:12 | 175 170-180 | 1/1 |
5.75 | 1:06:19 | 30 | 8:05 | 177 176-178 | 1/3 |
5.81 | 1:06:49 | 31 | 8:14 | 179 178-182 | 2/1 |
5.88 | 1:07:22 | 32 | 8:40 | 178 178-180 | 3/0 |
5.94 | 1:07:51 | 29 | 7:50 | 177 176-178 | 1/0 |
6.00 | 1:08:22 | 30 | 8:08 | 178 176-180 | 1/0 |
6.06 | 1:08:53 | 31 | 8:13 | 178 174-186 | 1/1 |
6.13 | 1:09:25 | 33 | 8:41 | 177 174-178 | 1/2 |
6.19 | 1:10:10 | 45 +9 | 11:57 | 177 174-178 | 1/1 |
6.25 | 1:10:45 | 35 | 9:22 | 175 174-176 | 1/1 |
6.27 | 1:10:57 | 12 | 10:40 | 171 170-172 | 0/0 |
Elevation
Asc 95m,
Range 10m, Flat prediction 45:03
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
179 (200 max)
Stride Length: 125cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 65.4 | 180 | 6.2 | 41:49 | 8:53 |
Walk | 18.8 | 113 | 0.1 | 15:52 | 4:07:39 |
Pause | 15.8 | - | - | 13:16 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:26 | 6:26 | 65.20 |
5km | 21:24 | 6:53 | 66.67 |
5M | 35:26 | 7:05 | 65.51 |
10km | 44:37 | 7:11 | 64.94 |
10M | 1:13:53 | 7:23 | 64.79 |
Half | 1:38:23 | 7:31 | 63.87 |
20M | 2:34:03 | 7:42 | 64.63 |
Mara | 3:25:07 | 7:50 | 64.73 |
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