Tue 5th Nov 2019 at 7:00pm by ChristianPoulton

Run > Intervals
  • Time
    42:02
  • Miles
    6.09
  • Min/mi
    6:54
  • Pacing
    69%
  • WAVA
    71.04
  • Stride(cm)
    141
  • Cals
    696
  • Cadence
    166
  • Surface
    Road

Notes & Comments

Lappers

Week # 6

10 x 1k w/ 30s recoveries
Feeling stronger tonight - a good run

Split Summary
===
1) 0.6m - 3:40(6:06/m) 70cal 9.83/11.33mph
2) 0.01m - 31(1:21:07/m) 1cal 0.74/10.02mph
3) 0.6m - 3:44(6:13/m) 68cal 9.65/10.73mph
4) 0.01m - 31(42:22/m) 1cal 1.42/9.85mph
5) 0.6m - 3:43(6:13/m) 69cal 9.65/10.85mph
6) 0.01m - 31(48:47/m) 1cal 1.23/9.79mph
7) 0.6m - 3:41(6:10/m) 68cal 9.73/11.42mph
8) 0.01m - 33(52:07/m) 1cal 1.15/10mph
9) 0.6m - 3:42(6:11/m) 69cal 9.69/11.81mph
10) 0.01m - 34(44:12/m) 1cal 1.36/9.91mph
11) 0.6m - 3:41(6:10/m) 68cal 9.72/11.25mph
12) 0.01m - 31(49:48/m) 1cal 1.21/9.93mph
13) 0.59m - 3:42(6:14/m) 68cal 9.64/10.87mph
14) 0.01m - 33(37:17/m) 1cal 1.61/10.04mph
15) 0.6m - 3:42(6:12/m) 68cal 9.67/10.65mph
16) 0.01m - 32(46:55/m) 1cal 1.28/9.83mph
17) 0.6m - 3:41(6:11/m) 69cal 9.71/11.19mph
18) 0.01m - 33(49:05/m) 1cal 1.22/10.1mph
19) 0.6m - 3:36(6:00/m) 69cal 10/11.61mph
20) 0.01m - 21(26:23/m) 1cal 2.27/10.73mph
3:40 31 3:44 31 3:43 31 3:41 33 3:42 34 3:41 31 3:42 33 3:42 32 3:41 33 3:36 21

Pace

10% 15% 35% 40%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.06 22 22 5:48 177 172-184
0.13 43 21 5:33 169 164-172
0.19 1:06 23 6:11 169 164-172
0.25 1:29 23 6:06 171 168-174
0.31 1:52 24 6:21 165 162-170
0.38 2:18 25 6:42 163 162-166
0.44 2:41 24 6:22 165 164-166
0.50 3:03 21 5:40 166 164-168
0.56 3:25 22 5:50 165 164-166
0.63 4:13 49 13:03 167 162-176
0.69 4:40 27 7:08 170 168-172
0.75 5:02 22 5:53 166 164-168
0.81 5:26 24 6:22 165 164-166
0.88 5:52 26 6:48 166 164-168
0.94 6:14 22 5:56 167 166-168
1.00 6:37 23 6:14 168 166-172
1.06 7:01 24 6:22 165 164-166
1.13 7:24 23 6:00 164 164-164
1.19 7:46 23 6:03 164 162-164
1.25 8:37 51 13:29 170 162-180
1.31 8:59 22 5:51 170 168-172
1.38 9:21 22 5:55 165 162-166
1.44 9:45 24 6:22 165 164-168
1.50 10:08 23 6:12 170 164-172
1.56 10:32 24 6:26 164 162-166
1.63 10:57 25 6:41 163 162-164
1.69 11:21 23 6:10 166 166-166
1.75 11:43 22 5:58 164 164-166
1.81 12:06 23 6:07 162 162-162
1.88 12:53 47 12:28 171 162-178
1.94 13:17 25 6:35 166 164-168
2.00 13:41 24 6:26 166 164-168
2.06 14:06 24 6:28 164 162-168
2.13 14:29 23 6:14 168 164-172
2.19 14:52 23 6:05 166 164-168
2.25 15:17 25 6:34 165 164-166
2.31 15:39 22 5:58 163 162-164
2.38 16:01 22 5:54 164 162-164
2.44 16:49 48 12:43 173 162-212
2.50 17:15 26 7:02 173 168-180
2.56 17:37 22 5:44 165 162-168
2.63 18:01 24 6:26 165 162-166
2.69 18:25 25 6:34 165 162-174
2.75 18:49 23 6:15 165 164-166
2.81 19:13 24 6:24 162 160-164
2.88 19:37 24 6:27 162 162-164
2.94 19:59 22 5:56 163 162-164
3.00 20:21 22 5:56 163 162-164
3.06 21:16 54 14:26 165 160-178
3.13 21:38 22 5:56 170 168-174
3.19 22:00 22 5:48 165 162-168
3.25 22:24 24 6:27 162 162-164
3.31 22:48 25 6:33 166 162-172
3.38 23:11 22 5:58 166 164-168
3.44 23:36 25 6:44 163 162-164
3.50 23:59 23 6:09 164 162-166
3.56 24:20 21 5:41 164 164-164
3.63 24:43 23 6:02 162 162-164
3.69 25:31 48 12:45 169 162-180
3.75 25:56 25 6:47 168 166-170
3.81 26:18 22 5:52 166 164-168
3.88 26:44 25 6:44 163 162-166
3.94 27:07 24 6:19 167 162-176
4.00 27:31 24 6:22 164 164-166
4.06 27:56 25 6:39 164 164-164
4.13 28:18 22 5:59 165 164-166
4.19 28:40 22 5:48 165 164-166
4.25 29:03 23 6:06 162 160-164
4.31 29:52 49 12:58 171 168-174
4.38 30:16 24 6:27 166 164-168
4.44 30:39 23 6:07 166 164-168
4.50 31:02 23 6:06 171 166-176
4.56 31:26 24 6:27 166 162-172
4.62 31:50 24 6:18 163 162-166
4.69 32:14 25 6:38 164 164-166
4.75 32:37 23 6:03 164 164-164
4.81 32:59 22 5:57 163 162-164
4.87 33:48 48 12:55 164 160-170
4.94 34:13 25 6:46 173 172-176
5.00 34:35 22 5:53 166 164-168
5.06 35:00 25 6:43 164 162-166
5.12 35:26 25 6:43 164 162-170
5.19 35:48 23 6:06 166 164-170
5.25 36:13 24 6:31 164 164-164
5.31 36:36 24 6:17 164 164-164
5.38 36:58 21 5:40 166 164-166
5.44 37:19 22 5:48 164 164-164
5.50 38:09 49 13:11 165 162-172
5.56 38:34 25 6:41 175 168-180
5.63 38:55 21 5:38 166 164-170
5.69 39:19 24 6:19 164 164-166
5.75 39:43 25 6:33 168 164-174
5.81 40:06 23 6:04 165 164-166
5.88 40:30 24 6:25 165 164-166
5.94 40:53 23 6:05 165 164-168
6.00 41:14 21 5:37 167 166-168
6.06 41:34 20 5:17 168 166-172
6.09 42:03 29 15:21 167 166-168

Cadence

166 (212 max) Stride Length: 141cm Run: 100% Walk: 0%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:27 5:48 58.38% More
800m 2:59 5:59 66.74% More
1km 4:12 6:46 61.60% More
Mile 6:33 6:33 67.20% More
5k 21:27 6:54 69.76% More
5 miles 34:32 6:54 70.65% More

Predictions

Dist Time Per Mile WAVA
1M 6:12 6:12 70.91
5km 20:36 6:38 72.65
5M 34:06 6:49 71.54
10km 42:56 6:55 71.00
10M 1:11:06 7:07 70.91
Half 1:34:40 7:14 69.94
20M 2:28:15 7:25 70.77
Mara 3:17:23 7:32 70.88
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