Thu 31st Oct 2019 at 5:00pm by derwenttony

Run > Intervals

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Time
2:33:03
Miles
14.37
Min/mi
10:39
Pacing
17%
WAVA
50.86
Stride(cm)
93
Cals
1904
Cadence
163
Surface
Road

Notes & Comments

Club Run +

8:46 9:07 8:30 8:39 9:52 20:31 21:09 10:29 9:01 8:36 8:34 8:53 8:39 9:05 3:11

Pace

14%

12%

33%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	2:18	2:18	9:11	156 152-160
0.50	4:23	2:05	8:20	158 154-162
0.75	6:33	2:10	8:40	163 160-166
1.00	8:45	2:12	8:47	164 162-166
1.25	10:55	2:10	8:41	164 162-166
1.50	13:12	2:18	9:11	165 160-166
1.75	15:22	2:09	8:37	165 164-166
2.00	17:52	2:31	10:02	162 158-168
2.25	19:58	2:06	8:23	164 162-168
2.50	22:00	2:02	8:07	165 162-168
2.75	24:09	2:09	8:37	164 162-168
3.00	26:23	2:14	8:57	162 160-166
3.25	28:43	2:19	9:17	162 158-164
3.50	31:01	2:18	9:12	160 156-162
3.75	33:03	2:02	8:10	163 162-166
4.00	35:02	1:59	7:55	163 162-164
4.25	37:08	2:06	8:25	161 158-164
4.50	39:16	2:08	8:31	163 160-166
4.75	41:59	2:43	10:52	161 120-168
5.00	44:54	2:55	11:39	155 120-160
5.25	48:13	3:20	13:18	151 114-160
5.50	53:49	5:36	22:24	127 94-172
5.75	1:02:18	8:29	33:55	178 120-200
6.00	1:05:27	3:09	12:36	175 120-184
6.25	1:12:47	7:21	29:23	169 120-190
6.50	1:19:04	6:17	25:07	183 120-196
6.75	1:21:52	2:47	11:10	181 106-196
7.00	1:26:32	4:40	18:42	181 120-194
7.25	1:29:18	2:46	11:04	174 120-192
7.50	1:32:39	3:20	13:22	155 120-160
7.75	1:34:45	2:07	8:27	160 154-162
8.00	1:37:02	2:17	9:08	160 156-164
8.25	1:39:14	2:11	8:46	162 158-164
8.50	1:41:37	2:23	9:31	159 156-162
8.75	1:43:56	2:20	9:18	161 158-168
9.00	1:46:03	2:07	8:28	163 162-164
9.25	1:48:17	2:14	8:57	161 160-164
9.50	1:50:19	2:01	8:05	162 160-164
9.75	1:52:34	2:15	9:00	162 160-166
10.00	1:54:40	2:06	8:24	163 162-166
10.25	1:56:45	2:06	8:23	163 160-166
10.50	1:58:50	2:04	8:17	164 160-166
10.75	2:01:01	2:12	8:47	164 162-166
11.00	2:03:14	2:12	8:49	163 160-166
11.25	2:05:44	2:30	10:00	160 156-164
11.50	2:08:02	2:18	9:13	161 160-162
11.75	2:10:15	2:13	8:51	162 160-164
12.00	2:12:07	1:52	7:29	165 162-168
12.25	2:14:20	2:13	8:54	164 162-168
12.50	2:16:19	1:59	7:55	165 162-170
12.75	2:18:28	2:09	8:35	164 162-166
13.00	2:20:46	2:18	9:12	164 160-166
13.25	2:22:48	2:02	8:06	167 164-170
13.50	2:25:10	2:22	9:29	164 162-166
13.75	2:27:23	2:13	8:54	164 162-168
14.00	2:29:51	2:28	9:53	163 158-170
14.25	2:32:00	2:09	8:35	166 152-174
14.37	2:33:03	1:03	8:31	164 150-170

Cadence

163 (200 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.5	164	14.1	2:15:28	9:36
Walk	11.5	118	0.2	17:35	1:10:20

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:21	47.92%	More
800m	3:57	7:57	52.76%	More
1km	4:59	8:01	54.64%	More
Mile	8:05	8:05	57.15%	More
5k	26:47	8:37	58.76%	More
5 miles	43:20	8:40	59.33%	More
10k	54:21	8:45	59.16%	More
10 miles	1:53:53	11:23	46.74%	More
Half	2:21:19	10:47	49.90%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:26	9:26	48.96
5km	30:52	9:56	50.98
5M	50:45	10:09	50.65
10km	1:03:42	10:15	50.47
10M	1:44:46	10:29	50.81
Half	2:18:56	10:36	50.36
20M	3:36:15	10:49	51.27
Mara	4:46:48	10:57	51.55

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