Thu 24th Oct 2019 at 5:00pm by corned beef keith

Run > Intervals

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Time
34:55
Miles
4.98
Min/mi
7:01
Pacing
79%
WAVA
68.41
Stride(cm)
126
Cals
585
Cadence
181
Asc(m)
104
Hillscore
8
Surface
Road

Notes & Comments

Whaley workout x 6

Split Summary
===
1) 0.32m - 1:49(5:43/m) 38cal 10.5/11.37mph
2) 0.12m - 1:13(10:37/m) 11cal 5.65/10.71mph
3) 0.3m - 1:52(6:11/m) 36cal 9.71/11.9mph
4) 0.11m - 1:05(9:40/m) 12cal 6.2/10.1mph
5) 0.31m - 1:47(5:44/m) 38cal 10.47/11.02mph
6) 0.12m - 1:09(9:47/m) 12cal 6.13/10.58mph
7) 0.3m - 1:52(6:11/m) 36cal 9.71/10.62mph
8) 0.11m - 1:02(9:24/m) 13cal 6.39/10.23mph
9) 0.31m - 1:48(5:46/m) 36cal 10.4/10.65mph
10) 0.12m - 1:13(10:02/m) 13cal 5.97/10.46mph
11) 0.3m - 1:55(6:21/m) 36cal 9.44/9.91mph
12) 0.11m - 1:06(9:52/m) 13cal 6.08/9.66mph
13) 0.31m - 1:49(5:47/m) 37cal 10.37/11.06mph
14) 0.12m - 1:11(10:05/m) 13cal 5.95/10.79mph
15) 0.3m - 1:55(6:20/m) 36cal 9.48/9.66mph
16) 0.11m - 1:02(9:21/m) 13cal 6.42/9.58mph
17) 0.32m - 1:50(5:47/m) 39cal 10.38/11.27mph
18) 0.12m - 1:11(10:04/m) 13cal 5.96/10.18mph
19) 0.3m - 1:58(6:29/m) 37cal 9.25/9.98mph
20) 0.11m - 1:04(9:33/m) 13cal 6.28/9.35mph
21) 0.32m - 1:48(5:41/m) 38cal 10.54/10.94mph
22) 0.12m - 1:17(10:33/m) 15cal 5.69/10.58mph
23) 0.31m - 1:56(6:21/m) 37cal 9.46/10.56mph

1:49 1:13 1:52 1:05 1:47 1:09 1:52 1:02 1:48 1:13 1:55 1:06 1:49 1:11 1:55 1:02 1:50 1:11 1:58 1:04 1:48 1:17 1:56

Pace

11%

10%

14%

50%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	20	20	5:16	191 190-192	1/1
0.13	43	23	6:10	190 188-192	0/2
0.19	1:04	21	5:44	187 186-188	0/3
0.25	1:26	22	5:45	189 188-190	0/2
0.31	1:46	20	5:23	190 188-192	0/2
0.38	2:28	42	11:08	175 158-190	2/0
0.44	3:02	35	9:15	166 164-170	1/0
0.50	3:26	23	6:09	190 188-192	2/0
0.56	3:50	24	6:25	190 188-190	3/0
0.63	4:13	23	6:08	189 186-190	4/0
0.69	4:36	24	6:17	186 186-186	1/1
0.75	5:02	26	6:52	183 162-188	1/0
0.81	5:39	37	9:53	159 154-162	0/2
0.88	6:07	28	7:32	170 162-186	1/2
0.94	6:31	24	6:17	186 184-186	0/1
1.00	6:52	21	5:43	188 186-190	0/3
1.06	7:13	21	5:33	190 188-192	0/2
1.13	7:33	20	5:20	189 188-190	0/2
1.19	8:05	32	8:33	170 92-188	1/1
1.25	8:39	34	9:03	164 162-166	2/0
1.31	9:08	29	7:41	176 164-186	1/0
1.38	9:32	24	6:30	187 186-192	3/0
1.44	9:56	23	6:16	188 188-188	3/0
1.50	10:19	23	6:07	188 188-190	3/0
1.56	10:42	23	6:04	187 182-190	0/1
1.63	11:13	32	8:31	174 158-192	0/1
1.69	11:48	34	9:09	163 162-164	0/3
1.75	12:11	24	6:16	178 162-188	0/1
1.81	12:32	21	5:35	188 188-190	0/1
1.88	12:54	22	5:47	190 188-192	0/2
1.94	13:15	21	5:43	189 188-190	0/2
2.00	13:37	21	5:40	190 188-192	0/2
2.06	14:16	39	10:25	169 158-188	2/0
2.13	14:52	36	9:33	165 162-166	2/1
2.19	15:16	25	6:36	181 170-190	2/0
2.25	15:40	23	6:11	188 186-190	4/0
2.31	16:04	24	6:28	187 186-188	4/0
2.38	16:27	23	6:15	185 182-186	1/0
2.44	16:54	27	7:12	166 94-188	1/0
2.50	17:31	37	9:53	158 156-162	0/2
2.56	18:00	29	7:47	168 160-186	1/2
2.63	18:23	23	6:09	187 182-188	0/1
2.69	18:46	22	5:55	188 186-192	1/2
2.75	19:07	22	5:46	190 188-192	0/2
2.81	19:28	20	5:24	189 188-192	0/3
2.88	19:57	29	7:46	182 160-190	0/1
2.94	20:33	37	9:46	163 160-166	2/0
3.00	21:05	31	8:22	171 164-186	1/0
3.06	21:28	23	6:13	189 188-190	2/0
3.13	21:51	23	6:13	189 186-190	4/0
3.19	22:16	25	6:35	187 186-188	3/0
3.25	22:39	23	6:15	186 182-190	0/1
3.31	23:11	32	8:25	171 158-182	0/0
3.38	23:45	34	8:56	162 160-166	0/3
3.44	24:08	24	6:19	185 166-192	0/1
3.50	24:30	22	5:52	188 186-190	1/1
3.56	24:52	21	5:43	190 188-190	0/2
3.63	25:13	22	5:46	189 188-190	0/2
3.69	25:35	22	5:50	190 188-192	0/2
3.75	26:11	36	9:33	172 160-190	1/0
3.81	26:47	36	9:29	166 166-168	2/1
3.88	27:12	25	6:46	188 186-190	2/0
3.94	27:36	24	6:23	189 186-190	4/0
4.00	28:02	26	6:54	186 184-188	5/0
4.06	28:26	24	6:30	187 186-188	1/0
4.13	28:50	24	6:23	188 186-190	1/1
4.19	29:28	38	10:13	164 156-188	0/1
4.25	29:58	30	8:02	168 164-180	0/3
4.31	30:21	22	5:57	186 180-190	0/1
4.38	30:41	20	5:27	190 188-192	1/2
4.44	31:03	21	5:44	190 188-192	0/2
4.50	31:24	21	5:37	192 190-192	0/3
4.56	31:48	24	6:25	194 192-196	0/2
4.62	32:29	41	10:56	160 158-162	1/0
4.69	33:04	35	9:22	170 164-184	1/1
4.75	33:27	23	6:10	187 186-190	2/0
4.81	33:50	23	6:14	188 188-188	3/0
4.87	34:15	25	6:40	187 186-190	4/0
4.94	34:39	23	6:13	187 182-190	0/1
4.98	34:54	15	6:24	186 184-188	1/0

Elevation

Asc 104m, Range 15m, Flat prediction 32:53

Elevation Graph

Biggest Climbs (m)	Min/mi
14 2.5%	7:47
14 2.5%	7:24
14 2.6%	7:36
14 2.4%	7:35
14 2.2%	7:31
14 2.6%	7:29
See your biggest climbs

Cadence

181 (196 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	181	5	34:47	7:00
Walk	0.3	93	0	7	9:43

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:23	5:35	59.87%	More
800m	3:16	6:34	59.85%	More
1km	4:03	6:31	62.95%	More
Mile	6:44	6:44	64.30%	More
5k	21:38	6:58	68.06%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:22	6:22	67.96
5km	21:11	6:49	69.52
5M	35:04	7:01	68.41
10km	44:09	7:06	67.87
10M	1:13:07	7:19	67.75
Half	1:37:20	7:26	66.83
20M	2:32:26	7:37	67.61
Mara	3:22:56	7:45	67.72

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