Wed 20th Nov 2019 at 11:00am by Jock Itch

Run > Intervals

windy

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Time
25:29
Miles
3.85
Min/mi
6:37
Pacing
87%
WAVA
71.55
Stride(cm)
140
Cals
482
Cadence
173
Asc(m)
71
Surface
Road

Notes & Comments

1M WU, 6 x 0.35M (0.15M recoveries) felt good) windy

Split Summary
===
1) 1m - 7:25(7:25/m) 128cal 8.09/9.81mph
2) 1m - 6:27(6:27/m) 124cal 9.29/11.77mph
3) 1m - 6:28(6:28/m) 125cal 9.28/11.63mph
4) 0.85m - 5:08(6:03/m) 105cal 9.93/11.17mph

7:25 6:27 6:28 5:08

Pin Map

0mi in 0

Pace

11%

34%

42%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	26	26	6:56	172 170-174	0/1
0.13	53	27	7:06	173 172-176	2/0
0.19	1:22	29	7:48	169 166-172	3/2
0.25	1:51	29	7:43	170 168-176	3/0
0.31	2:19	28	7:35	170 168-174	2/0
0.38	2:48	29	7:45	170 168-172	2/1
0.44	3:17	28	7:36	170 164-174	0/1
0.50	3:46	29	7:40	167 164-170	1/1
0.56	4:14	29	7:36	171 170-172	0/2
0.63	4:43	29	7:41	169 168-172	1/1
0.69	5:10	27	7:09	170 166-174	0/1
0.75	5:40	30	8:04	169 166-170	0/0
0.81	6:05	25	6:48	172 168-174	0/1
0.88	6:30	25	6:32	171 168-172	0/0
0.94	6:57	27	7:08	172 170-172	0/0
1.00	7:25	28	7:27	169 168-170	1/0
1.06	7:46	21	5:39	183 170-190	3/3
1.13	8:07	21	5:44	179 176-182	0/4
1.19	8:31	24	6:20	161 122-178	0/0
1.25	9:02	30 +7	8:08	179 164-184	2/1
1.31	9:22	21	5:34	180 178-182	0/0
1.38	9:48	26	6:51	173 162-180	0/0
1.44	10:19	31	8:21	165 164-166	1/0
1.50	10:46	26	7:02	167 166-168	0/0
1.56	11:09	23	6:13	179 178-180	0/1
1.63	11:29	20	5:25	180 176-182	2/1
1.69	11:53	23	6:14	176 176-176	1/0
1.75	12:16	23	6:06	179 174-184	2/1
1.81	12:38	22	5:54	175 172-178	1/0
1.88	13:03	25	6:48	173 164-178	1/1
1.94	13:32	28	7:33	168 166-170	1/0
2.00	13:59	27	7:12	171 168-172	1/2
2.06	14:24	25	6:40	181 178-184	1/0
2.13	14:45	21	5:37	178 174-186	0/0
2.19	15:06	22	5:45	177 172-180	1/0
2.25	15:28	22	5:49	177 174-182	0/2
2.31	15:49	21	5:44	177 174-178	0/2
2.38	16:15	25	6:41	172 160-182	1/3
2.44	16:46	32	8:25	165 162-168	3/1
2.50	17:14	28	7:29	169 168-170	0/0
2.56	17:40	26	6:49	175 170-184	1/0
2.63	18:01	21	5:36	180 176-186	1/0
2.69	18:23	23	6:02	178 176-178	0/0
2.75	18:46	23	6:09	179 176-182	0/1
2.81	19:09	22	5:54	177 176-180	1/1
2.88	19:33	24	6:30	176 168-180	2/1
2.94	20:00	27	7:17	170 168-172	2/0
3.00	20:27	26	7:00	170 168-172	1/0
3.06	20:49	22	5:59	141 122-180	0/2
3.13	21:10	21	5:36	177 176-178	1/1
3.19	21:30	20	5:24	177 174-180	0/2
3.25	21:51	21	5:39	176 174-178	1/1
3.31	22:15	24	6:17	176 174-178	1/0
3.38	22:40	25	6:45	173 162-178	1/0
3.44	23:06	26	6:54	172 168-174	0/1
3.50	23:31	25	6:43	170 170-172	0/1
3.56	23:54	23	6:05	179 174-180	0/0
3.63	24:16	21	5:43	177 176-180	1/0
3.69	24:37	21	5:38	179 176-182	1/2
3.75	24:59	22	5:59	177 160-180	4/0
3.81	25:22	22	5:58	178 176-184	1/3
3.85	25:35	13	6:11	175 174-176	1/3

Elevation

Asc 71m, Range 8m, Flat prediction 25:29

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

173 (190 max) Stride Length: 140cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.8	174	3.8	25:17	6:40
Walk	1.2	122	0.1	18	5:31

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:23	5:35	59.45%	More
800m	3:00	6:03	64.52%	More
1km	3:45	6:03	67.27%	More
Mile	6:12	6:12	69.19%	More
5k	20:00	6:26	73.03%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:12	6:12	69.24
5km	20:21	6:33	71.79
5M	33:31	6:42	70.98
10km	42:06	6:47	70.57
10M	1:09:19	6:56	70.85
Half	1:32:00	7:01	70.09
20M	2:23:21	7:10	71.28
Mara	3:10:16	7:16	71.61

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